Instant Pots are a versatile kitchen tool for anyone, especially those in demanding professions like construction, engineering, and architecture. These recipes make it simple to throw together a healthy, filling meal in just minutes, with plenty left to pack in your lunch box the next day. Some of our favorites include lentil sloppy joes, chicken broccoli and cheddar soup, and honey garlic chicken breasts.
Under the Hard Hat’s 9 favorite instant pot recipes
1. Instant Pot Chili
It’s hard to beat a good pot of chili, and this Instant Pot chili recipe fits the bill. Classic chili ingredients like ground beef, beans, diced tomatoes, and spices get an extra kick from canned chipotles in adobo sauce to create a tasty, high-protein, warming meal that’s especially good in the winter months.
Why we love it: One serving of this chili offers six grams of fiber, 20 grams of protein, and only 348 calories. It’s a fantastic, simple dinner that freezes well and will surely please a crowd.
2. Honey garlic Instant Pot chicken breasts
Add fresh or frozen chicken breasts to your Instant Pot and toss in some soy sauce, garlic, honey, and chicken broth to create moist, flavorful honey garlic Instant Pot chicken breasts with the perfect blend of sweet and spicy. Add frozen broccoli or cauliflower and serve over rice or lentils for a complete meal.
Why we love it: This meal has a homey, classic flavor the whole family will love. Best of all, it takes just 10 minutes to prep and 10 minutes to cook, making it a perfect way to throw together a healthy, nourishing meal even when you’re short on time.
3. Curried lentil soup
This Indian-inspired curried lentil soup combines carrots, potatoes, lentils, spinach, and coconut milk with a handful of aromatic spices like garlic, ginger, and curry powder. The result is a delicious, healthy, filling soup that’s a great change from the everyday.
Why we love it: This recipe takes just 20 minutes and is packed with vegetables, lentils, and healthy fats. It’s a great recipe that is both vegan and gluten-free, making it easy to accommodate just about any dietary preference on a busy weeknight without sacrificing flavor.
4. Crockpot Santa Fe chicken
This gluten-free, kid-friendly dinner is one of those great, dump-and-go recipes you’ll come back to again and again. To make this Crock Pot Santa Fe chicken, you’ll need chicken breasts and a handful of pantry staples like canned corn, black beans, and diced tomatoes. Add in spices like garlic powder, onion powder, cumin, and cayenne pepper to give this dish a zesty kick without being too spicy for the little ones. Serve over rice or quinoa or on tortillas for a convenient dinner.
Why we love it: This recipe is low-calorie, high-protein, and takes just five minutes to prepare. Using your Instant Pot like a crockpot means you can start this dinner before you leave for work and have a hot meal ready when you get home.
5. Healthy Instant Pot Mongolian beef
This healthy recipe is ready so quickly that it might take less time than waiting for your favorite Chinese food delivery—but with more nutritious ingredients and a much lower price tag. Healthy Instant Pot Mongolian beef includes flank steak, fresh broccoli, and a delicious soy ginger sauce. It is delicious when served with quinoa or rice.
Why we love it: This Mongolian beef dish hits the spot when you’re craving your favorite comfort foods while still allowing you to eat healthy.
6. Instant pot wild rice pilaf with mushrooms and saffron
Try something a little different with this savory vegetarian recipe. Instant Pot wild rice pilaf with mushrooms and saffron combines wild rice with onions, garlic, thyme, white wine, and mushrooms to make a hearty meal packed with complex carbs and other essential nutrients. Pair it with chicken or fish for the perfect combination of protein and complex carbs.
Why we love it: Wild rice is a powerful antioxidant and is rich in fiber, and this dish is also packed with over 400 mg of potassium and 485 IU of vitamin D.
7. Instant Pot lentil sloppy joes
These lentil sloppy joes are a great, comforting, handheld meal with all the appeal of a classic sloppy joe minus the meat. This recipe blends chopped onions, carrots, bell peppers, lentils, tomato sauce, maple syrup, and spices to make a deliciously messy, meatless sandwich.
Why we love it: There’s something so satisfying about a casual dinner like sloppy joes, and we love that this vegetarian version delivers the same vibe without the health risks of red meat.
8. Mojo-style pressure cooker pulled pork
Mojo-style pressure cooker pulled pork is a melt-in-your-mouth meal ready in just minutes. Just create a quick marinade, toss a pork shoulder into your Instant Pot, and cover with the juice. After 60 minutes (or up to 8 hours in slow-cooker mode), your delicious pulled pork is ready to be served; we recommend a big salad to balance the meal.
Why we love it: What’s not to love about a BBQ joint taste in the comfort of your own home? This nutritionist-created recipe emulates all the tasty flavors of Cuban-style pulled pork in a healthy recipe. Plus, it makes for a fantastic lunch served over rice or quinoa the next day.
9. Healthier chicken broccoli cheddar soup
Broccoli cheese soup is usually an indulgence, but this recipe for healthier chicken broccoli cheddar soup adds 31 grams of protein from chicken breasts and nine grams of fiber from broccoli and beans to make a yummy, healthy alternative in just 13 minutes of cooking time.
Why we love it: The registered dietician behind the blog “Meals with Maggie” created this delicious recipe, which uses beans to retain the creamy taste of broccoli cheddar soup without the fat and calories of butter and cream. It’s the perfect high-protein, high-fiber variation to keep you satiated on site on a cold winter day.
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Starting your day with a high-fiber breakfast can support better blood sugar control, reduce cravings, and stabilize your energy levels. Whether you’re enjoying chia seed pudding or slow-cooked steel-cut oats, the right breakfast can set you on the path to healthier eating habits—and ensure you have the energy to make it through a tough day on the job.
Breakfast really is the most important meal
Breakfast isn’t just another meal—it’s your chance to jump-start the day and fuel your body with essential nutrients. Many people (especially in the skilled trades) skip breakfast, choosing something quick like coffee and a bagel, leaving them feeling sluggish or starving by mid-morning. A balanced, fiber-rich breakfast can stabilize blood sugar levels, preventing energy crashes and hunger pangs.
Fiber helps you feel full longer, reduces the risk of overeating, and keeps you energized throughout the morning. Additionally, starting the day with fiber-rich foods can help you hit your daily intake goals without too much effort. All in all, breakfast can play a crucial role in setting the tone for your entire day.
The benefits of a high-fiber breakfast
Eating fiber-rich foods in the morning provides multiple health benefits, from blood sugar control to reduced inflammation. Let’s look at how fiber can improve your health.
1. Blood sugar control
Fiber helps slow the absorption of sugar into the bloodstream, preventing sudden spikes and crashes in blood sugar levels. This is especially important for those managing diabetes or anyone looking to avoid the energy dips from sugary breakfasts.
2. Less inflammation
Chronic inflammation has been linked to numerous health issues, including heart disease, obesity, and diabetes. A fiber-rich breakfast can help reduce inflammation, supporting overall wellness and long-term health.
3. Fewer cravings and balanced hunger
Fiber keeps you feeling fuller for longer by slowing digestion. A high-fiber breakfast stabilizes hunger, making it easier to manage cravings throughout the day. This also helps prevent overeating later on, supporting healthier eating habits and reducing the risk of obesity.
4. Improved digestion
Fiber aids in digestion by promoting regular bowel movements and preventing constipation. A high-fiber breakfast, especially one containing insoluble fiber, helps move food through your digestive system more efficiently. This leads to better gut health and reduced bloating.
5. Lower cholesterol
Soluble fiber can help lower LDL cholesterol levels by binding to cholesterol molecules and removing them from the body. A fiber-rich breakfast, such as oatmeal or chia seeds, supports heart health by contributing to lower cholesterol levels over time.
6. Gut health
Fiber plays a crucial role in maintaining the health of your gut microbiome, promoting the growth of beneficial bacteria. Fiber can improve immune function and influence mood regulation by supporting a healthy balance of gut bacteria.
How to get more fiber
The daily recommended fiber intake varies by age and gender, but most adults should aim for at least 25-30 grams of fiber per day. Fiber can be found in a variety of plant-based foods, and breakfast is an excellent time to load up. Here’s a list of high-fiber foods to help you meet your goals:
Steel-cut oats
Steel-cut oats are a great breakfast option packed with soluble fiber. They help keep blood sugar levels in check while providing long-lasting energy. Choose steel-cut oats over instant oatmeal for a more fiber-dense option. They’re also a great make-ahead option for busy mornings, keeping you sustained until lunch.
Berries
Berries like raspberries, blueberries, blackberries, and strawberries are high in fiber and antioxidants. For example, one cup of raspberries contains about 8 grams of fiber. Adding berries to your breakfast helps lower inflammation and adds a natural sweetness without spiking blood sugar.
Nuts and seeds
Chia and flaxseeds are incredibly high in fiber and healthy fats. They can be sprinkled over oatmeal, added to smoothies, or used as yogurt toppings. They’re also a great option for thickening things like jam without additives. They’re small seeds with big health benefits!
Beans
Though they may not be the first thing you think of when it comes to breakfast, beans are an excellent source of fiber and a great addition to a morning meal. Many Hispanic cultures have beans for breakfast (think rice and beans), and this combination provides a great balance of fiber, protein, and healthy carbohydrates to maintain energy levels during a busy morning on-site.
10 high-fiber breakfasts
Here are 10 fiber-rich breakfasts to enjoy in the morning. Each recipe will help you stay full longer, stabilize blood sugar levels, and support overall health.
1. Gallo pinto (rice and beans)
Gallo pinto is a classic Costa Rican and Nicaraguan dish made from rice and beans, often topped with eggs or avocado. Beans are an excellent source of fiber and protein, and when combined with whole grains, they create a balanced, satisfying, plant-based breakfast. You can make this dish even more nutritious by adding sautéed vegetables or a sprinkle of hot sauce for extra flavor.
Pro tip: For a healthier version, use brown rice or quinoa to boost the fiber content and add some fiber-rich greens like spinach or kale.
2. Chia seed pudding
Chia seed pudding is an easy, no-cook breakfast high in fiber, healthy fats, and protein. Simply mix chia seeds with your choice of milk (almond or oat milk works great), and let it sit overnight. In the morning, top it with berries, nuts, or a drizzle of honey. This meal is not only satisfying but also helps regulate blood sugar levels. It’s also great for meal prep for professionals who are tight on time in the morning but don’t want to compromise nutrition.
Pro tip: Sweeten with a bit of honey or maple syrup for a natural sweetener. To switch things up, add a spoonful of nut butter for extra creaminess, flavor, and healthy fats.
3. Overnight oats with chia or flax seeds
Overnight oats are a great breakfast option for busy mornings. Combine rolled oats, chia or flaxseeds, and your favorite milk, then let it sit in the fridge overnight. By morning, you have a creamy, fiber-packed meal ready to eat. Adding berries and nuts can increase the fiber and make it even more filling.
Pro tip: Make a few jars at once for a week’s worth of easy, fiber-rich breakfasts. For an extra boost, add a spoonful of protein powder.
4. Slow-cooker steel-cut oats
Slow-cooker steel-cut oats are a convenient, fiber-rich breakfast you can prepare the night before. Steel-cut oats are known for their high soluble fiber content, which helps regulate blood sugar. With the slow cooker, you can enjoy a warm, hearty breakfast without any effort in the morning. This is an easy meal prep option that can feed the whole family. Plus, there are endless flavor combinations to suit every taste preference.
Pro tip: Top with chopped nuts, seeds, and berries to increase the fiber content.
5. Greek yogurt breakfast bowl with nut butter, berries, and seeds
High-protein Greek yogurt pairs perfectly with fiber-packed fruits like berries and seeds like chia, flax, or pumpkin. This simple breakfast is a great way to start your day with protein, fiber, and healthy fats. It’s perfect for a quick, satisfying breakfast that will keep you full until lunch.
Pro tip: Use unsweetened yogurt to avoid added sugar, and sprinkle a little cinnamon for added flavor and health benefits (cinnamon is great for stabilizing blood sugar!).
6. Avocado toast with seeds
Avocado toast is a breakfast staple, and adding flax, sunflower, and/or chia seeds boosts the fiber and healthy fat content. Whole-grain bread provides additional fiber, making this breakfast filling and good for your heart. The fiber in both the bread and the seeds helps regulate blood sugar.
Pro tip: Top with a boiled egg or smoked salmon for added protein and omega-3s.
7. Banana chia spinach smoothie
This high-fiber banana chia spinach smoothie is perfect for those mornings when you’re in a rush but want a nutritious meal. Blend spinach, mango, chia seeds, and your favorite type of milk for a fiber-packed breakfast that’s easy to take on the go. The fiber will keep you full, and the spinach adds valuable vitamins and minerals.
Pro tip: Add protein powder or Greek yogurt for extra protein to help keep you satisfied until your next meal.
8. Vegetable-loaded scrambled eggs with black beans
If time is on your side in the morning, scrambled eggs are a great option—and they’re made even better when you add sautéed vegetables like spinach, zucchini, bell peppers, and fiber-rich beans. This combination of protein and fiber will fill you up and keep you satisfied. It’s a savory breakfast option perfect for those who enjoy something hearty in the morning.
Pro tip: Include any other vegetables you enjoy for an extra veggie boost, and add a sprinkle of cheese for added flavor or avocado for extra healthy fats and fiber.
9. Whole wheat English muffin with almond butter and chia jam
Start your day with a whole wheat English muffin topped with almond butter, hemp hearts, and homemade chia jam. The whole grains from the muffin and the fiber-packed chia seeds help to slow digestion and keep you full and energized for hours. Almond butter adds a dose of healthy fats and protein, complementing fiber.
Pro tip: Add banana slices for extra fiber and potassium, making this breakfast even more nutritious.
10. Cottage cheese mango strawberry salad with flaxseed
Cottage cheese is high in protein and works well with fiber-rich flaxseeds, mangoes, and strawberries. Thanks to the fiber and healthy fats, this breakfast will keep you feeling full and energized. It’s a quick, simple option that can be made in minutes or prepped in advance for a busy morning.
Pro tip: To enhance the flavor, add a drizzle of honey or a sprinkle of cinnamon. You can also add walnuts for an extra crunch and fiber boost.
Bottom line
Fiber is essential to a healthy diet, helping with blood sugar control, reducing inflammation, and keeping hunger at bay. You can start your day off by incorporating fiber-rich foods like oats, berries, chia seeds, and beans into your breakfast. Whether you prefer chia seed pudding, overnight oats, or a veggie-packed scramble, these high-fiber breakfasts will provide lasting energy and support your overall health.
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The glycemic index (GI) measures how quickly foods raise blood glucose levels, which is crucial for understanding how different carbohydrates impact health. Factors like ripeness, cooking method, and nutritional profile affect the glycemic index of foods, altering their impact on blood sugar. Knowing the GI of foods can help individuals, particularly those with diabetes, make informed dietary choices and improve blood sugar regulation.
Quick look
The glycemic index measures food’s impact on blood sugar levels, with foods scored as low, medium, or high GI.
Low GI foods (55 or less) have a smaller impact on blood glucose, while medium (56-69) and high GI foods (70+) cause faster rises in blood sugar.
Ripeness, cooking methods, types of sugar, processing, and nutritional content affect the GI of foods.
A low-glycemic diet may help improve blood sugar control, support weight loss, manage cholesterol levels, and reduce diabetes risk.
What is the glycemic index?
The glycemic index is a numerical scale that categorizes carbohydrates based on how they affect blood sugar levels. Foods are scored based on the rate at which they raise blood glucose levels compared to pure glucose, which has a GI of 100.
Foods fall into three categories:
Low: 55 or below
Medium: 56-69
High: 70 or higher
Low-GI foods are digested and absorbed more slowly, leading to a gradual rise in blood sugar, while high-GI foods cause rapid increases in blood sugar.
Understanding GI is particularly beneficial for people with diabetes, as it helps them manage blood sugar more effectively by selecting foods that lead to fewer spikes in glucose levels.
What affects the GI of food?
Several factors determine a food’s GI score, and knowing these can help you make choices for stable blood sugar control:
Ripeness
The ripeness of fruits and vegetables affects their glycemic index. As produce ripens, its starches gradually convert to sugars, resulting in a higher GI. For example, a green banana has a lower GI than a ripe one because the carbohydrates in an unripe banana are in a more complex form, taking longer to digest. For those watching their blood sugar, choosing fruits and vegetables at a less ripe stage may be helpful.
Cooking method
How food is prepared also influences its GI. Cooking processes that break down food structures, such as boiling or baking, can raise a food’s GI by making its carbohydrates more digestible. For instance, mashed potatoes have a higher GI than boiled potatoes, as the mashing process increases the surface area, allowing enzymes to access starches more easily. Steaming or lightly cooking vegetables can help maintain a lower GI than roasting or frying.
Types of sugar
The type of sugar in food impacts its GI score. Different sugars have unique effects on blood glucose; for example, fructose has a lower GI than glucose, so foods higher in fructose may cause a slower rise in blood sugar. Additionally, foods containing a mix of sugars may have varying GI values. For instance, honey has both glucose and fructose, which can lead to a more moderate GI compared to pure glucose.
Processing methods
Processed foods generally have higher GI scores than their unprocessed counterparts due to the removal of fiber and other nutrients that slow digestion. For instance, white bread has a higher GI than whole-grain bread because it lacks the fiber content found in whole grains. This makes processed foods less ideal for those looking to manage blood sugar, as they lead to quicker glucose spikes.
Nutritional profile
The presence of fiber, protein, and fat can lower a food’s GI because these nutrients slow down digestion, gradually releasing glucose into the bloodstream. Foods rich in fiber, like beans, or those that contain protein, like yogurt, tend to have lower GI values. Adding protein or healthy fats to meals, such as nuts or avocado, can help reduce the overall GI impact of a meal.
Understanding glycemic load
While the glycemic index gives insights into how quickly food raises blood sugar, glycemic load (GL) considers both the GI and the quantity of carbohydrates in a standard serving. A food may have a high GI but a low GL if the carbohydrate content is low.
For instance, watermelon has a high GI but low GL due to its high water content and relatively low carbohydrate count per serving. This dual measure helps people understand a food’s actual effect on blood sugar, which is particularly useful for managing diabetes and maintaining balanced blood glucose levels.
Health benefits of a low glycemic diet
Low-glycemic diets are associated with various health benefits, supporting blood sugar control, weight management, and more.
1. Better blood sugar regulation
A low-GI diet can help stabilize blood glucose levels by preventing rapid spikes and crashes. For individuals with diabetes, managing glucose levels is essential, and low-GI foods, which are digested more slowly, lead to a more stable release of glucose. This can help reduce the risk of hypoglycemia and improve overall blood glucose control.
2. Weight loss
Low-GI foods can support weight management by providing longer-lasting energy and promoting satiety. Unlike high-GI foods that are quickly digested and can lead to overeating, low-GI foods release energy gradually, helping curb cravings and reducing the desire for frequent snacks. Over time, this steady energy release can support healthier eating patterns and contribute to weight loss efforts.
3. Improve cholesterol levels
Studies suggest that low-GI diets may improve cholesterol profiles by reducing LDL cholesterol levels while raising HDL cholesterol, which benefits cardiovascular health. The slower digestion of low-GI foods may reduce the body’s demand for insulin, which can positively affect lipid metabolism, helping to maintain healthier cholesterol levels.
4. Control appetite
Low-GI foods help control appetite by prolonging feelings of fullness, making it easier to manage portion sizes and reduce snacking. Since these foods take longer to break down, they provide sustained energy without causing a quick drop in blood sugar that can lead to hunger soon after a meal. This appetite control benefits people aiming to maintain a healthy weight and avoid overeating.
5. Reduce diabetes risk
Research indicates that low-GI diets are linked to a lower risk of developing type 2 diabetes. By reducing insulin spikes and providing steady glucose levels, low-GI foods can help protect against insulin resistance, a key factor in type 2 diabetes development. Numerous studies suggest that regular consumption of low-GI foods may support metabolic health and reduce diabetes risk, particularly for those with a family history of the condition or prediabetes.
Glycemic index of common fruits and vegetables
Below is a summary of the GI and GL values for some common fruits and vegetables.
Fruits
Fruit
Serving size
Glycemic index (GI)
Glycemic load (GL)
Apple
120g (1 medium)
39
6
Banana
120g (1 medium)
62
16
Orange
120g (1 medium)
40
4
Peach
120g (1 medium)
42
5
Pineapple
120g (1 cup chopped)
59
7
Grapes
120g (1 cup)
59
11
Pear
120g (1 medium)
43
5
Strawberries
120g (1 cup, sliced)
41
1
Mango
120g (1 cup, sliced)
51
8
Plum
120g (2 medium)
39
2
Vegetables
Vegetable
Serving size
Glycemic index (GI)
Glycemic load (GL)
Carrot
120g (1 medium)
35
2
Broccoli
120g (1 cup, chopped)
15
1
Pumpkin
80g (½ cup, cooked)
75
3
Green peas
80g (½ cup)
51
4
Zucchini
120g (1 cup, sliced)
15
1
Cucumber
120g (1 cup, sliced)
15
0
Bell pepper
120g (1 cup, sliced)
15
1
Eggplant
80g (½ cup, cooked)
15
1
Tomato
120g (1 medium)
15
1
Corn
150g (1 cup kernels)
52
15
8 principles of low glycemic eating
Adopting a low-glycemic eating plan can be simple with these guidelines:
1. Choose non-starchy vegetables
Non-starchy vegetables, such as leafy greens, broccoli, and tomatoes, are ideal for low-GI diets due to their low carbohydrate content and rich fiber, vitamins, and minerals supply. These vegetables have minimal effects on blood sugar, helping to prevent spikes and keep energy levels steady throughout the day.
Beyond blood sugar regulation, the high fiber content aids digestion and supports heart health, while the antioxidants in vegetables like broccoli and tomatoes contribute to cellular health and reduce inflammation. Including a variety of non-starchy vegetables in meals can also make the diet more satisfying and nutrient-dense, supporting long-term wellness.
2. Eliminate processed foods
Whole foods, like whole grains, fresh fruits, and vegetables, preserve their natural fiber and nutrients, making them excellent choices for controlling blood sugar. In contrast, processed foods often lack these essential components, which results in a higher glycemic index and the potential for rapid spikes in blood sugar.
Whole grains such as oats or brown rice release glucose gradually, which helps sustain energy and prevents sudden drops or cravings. Additionally, whole foods offer vital antioxidants, vitamins, and minerals that support metabolic health. Prioritizing whole foods over refined options can significantly improve blood sugar control and promote overall wellness.
3. Limit refined grain products
Refined grains, like white rice and bread, lack the fiber and nutrients that whole grains provide, causing them to digest quickly and leading to rapid spikes in blood glucose. This quick release of glucose can create bursts of energy followed by crashes, which isn’t ideal for stable blood sugar levels or performance and productivity.
Switching to whole grains such as quinoa, oats, and brown rice supports sustained energy and maintains a steadier glucose release due to their lower glycemic index. These whole grains also add fiber, vitamins, and minerals that refined options lack, benefiting digestion and overall health.
4. Limit sweets
Sweets and sugary snacks typically have a high glycemic index, causing blood sugar to rise quickly after consumption. This leads to a short energy spike followed by a rapid drop. Regularly indulging in these high-GI foods can make it harder to keep blood sugar levels steady, which is especially challenging for people managing conditions like diabetes.
Reserving sweets for special occasions can help reduce these spikes while still allowing occasional treats. When craving something sweet, choosing fruits instead can provide a healthier option with natural sugars, fiber, and essential vitamins, helping to satisfy a sweet tooth with far less impact on blood sugar.
5. Eat healthy, high-quality proteins
Including proteins like lean meat, fish, and legumes in meals can effectively maintain stable blood sugar levels. Protein digests more slowly than carbohydrates, which helps moderate the rate at which glucose enters the bloodstream. This slower digestion also promotes a feeling of fullness, reducing the likelihood of reaching for high-GI snacks shortly after a meal.
Protein also supports muscle repair and energy maintenance, making it an essential nutrient for overall health. Adding protein to each meal is a simple way to balance blood sugar and ensure a steady energy supply throughout the day.
6. Choose foods with healthy fats
Healthy fats, like those found in avocados, nuts, and olive oil, play an important role in managing blood sugar levels by reducing the glycemic impact of meals. These fats slow digestion, leading to a steadier release of glucose into the bloodstream, which helps prevent sharp sugar spikes.
Adding these foods to recipes enhances flavor and keeps you satisfied for longer periods, which can be beneficial for portion control and avoiding frequent snacking. Fats are also critical for absorbing fat-soluble vitamins like A, D, E, and K, supporting overall nutritional balance. Simple adjustments like adding nuts to salads or cooking with olive oil can significantly affect meal quality and blood sugar stability.
7. Don’t skip breakfast
Starting the day with a balanced breakfast that includes fiber, protein, and healthy fats supports steady blood sugar levels and reduces the likelihood of intense mid-morning hunger. Fiber helps slow glucose absorption, while protein and fats create a feeling of fullness, keeping energy levels stable and minimizing cravings.
Skipping breakfast often leads to overeating later in the day, which can cause blood sugar spikes and crashes. A well-rounded morning meal also primes the body and mind for sustained focus, promoting productivity and reducing fatigue. Consistently eating breakfast can be a simple yet powerful step for improving blood sugar control.
8. Eat when you’re hungry, stop when you’re full
Listening to hunger cues and stopping when satisfied is key to maintaining balanced blood sugar levels. Mindful eating can improve portion control, as it helps avoid the habit of eating too quickly or past fullness. This approach encourages a healthier relationship with food, focusing on satisfying true hunger rather than emotional or habitual eating, often leading to blood sugar spikes.
Eating slowly and savoring each bite also allows time for the body’s natural signals to register fullness, reducing the chance of overconsumption. Over time, mindful eating can support overall health and make balanced meals more effective for managing blood sugar.
Bottom line
In an industry where the diabetes rate is relatively high, focusing on low-glycemic eating can empower individuals to manage blood sugar, reduce health risks, and support overall well-being. Incorporating low-GI foods into daily meals may improve blood glucose regulation, control appetite, and promote a balanced diet without drastic restrictions. By focusing on whole, minimally processed foods and combining them with healthy fats and proteins, a low-glycemic diet is both sustainable and satisfying.
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Tart cherry juice is more than just a tangy drink—it’s packed with surprising health benefits. Known for aiding muscle recovery, improving sleep quality, and lowering blood pressure, it’s gaining attention as a natural remedy for several common health concerns. Made from Montmorency cherries, this juice is a rich source of antioxidants, anti-inflammatory compounds, and other nutrients that can support overall well-being.
Quick look
Tart cherry juice promotes better sleep because it contains reasonable levels of naturally occurring melatonin, the sleep hormone.
Some research suggests consuming tart cherry juice can reduce muscle soreness and improve recovery after exercise.
Tart cherry juice may support brain health through antioxidants and anti-inflammatory properties.
Consuming pure, unsweetened tart cherry juice will maximize health benefits.
The basics of tart cherry juice
Tart cherry juice, primarily derived from Montmorency cherries, differs significantly from sweet cherry varieties commonly eaten as snacks. These tart cherries have a sour, tangy flavor and are prized for their high levels of anthocyanins—natural compounds with powerful anti-inflammatory and antioxidant effects. Tart cherry juice is available in two forms: pure juice or concentrate. Pure, unsweetened tart cherry juice is the best option for those seeking maximum health benefits. While it may be pricier than sweetened blends or mixed fruit juices, its concentrated nutritional value is worth the investment.
Many commercially available juices, like those mixed with other fruits, don’t offer the same benefits due to added sugars and lower tart cherry content. Look for labels specifying “100% pure tart cherry juice” to ensure you get the real deal.
Health benefits of tart cherry juice
Tart cherry juice is a powerhouse of nutrients, offering a combination of essential vitamins, minerals, and beneficial compounds that support overall health. It’s rich in vitamin A, which is vital in maintaining healthy vision, supporting the immune system, and promoting skin health. Vitamin C, another key component, acts as a powerful antioxidant and boosts collagen production, which is essential for skin elasticity, joint health, and wound healing. Tart cherry juice is also an excellent source of potassium, an electrolyte that helps regulate blood pressure, muscle function, and hydration.
One of the most remarkable features of tart cherry juice is its high concentration of antioxidants, particularly anthocyanins. These plant-based compounds are responsible for the juice’s vibrant red color and anti-inflammatory properties. Studies have linked anthocyanins to numerous health benefits, including reducing muscle soreness, improving cardiovascular health, and supporting the body’s defense against oxidative stress.
A cup of tart cherry juice typically contains around 120 calories—a relatively low-calorie, nutrient-dense option for those looking to incorporate more health-boosting foods into their diets. The absence of added fats or cholesterol further enhances its appeal, especially for individuals managing cardiovascular or heart conditions or aiming to maintain a balanced diet.
When selecting tart cherry juice, it’s essential to choose unsweetened varieties to maximize its health benefits and avoid unnecessary sugar. Its unique combination of nutrients and bioactive compounds makes tart cherry juice more than just a beverage—it’s a functional food with wide-ranging advantages for physical well-being.
How tart cherry juice can boost your health
1. Sleep
Tart cherry juice is one of the rare natural sources of melatonin, a hormone essential for regulating sleep cycles. This makes it a good option for sleep support for individuals who struggle with falling or staying asleep. Research published in The European Journal of Nutrition found that adults who consumed tart cherry juice twice daily experienced longer sleep durations and improved sleep efficiency.
The juice also contains small amounts of tryptophan, an amino acid that helps the body produce serotonin, a precursor to melatonin, further supporting healthy sleep patterns. Its anti-inflammatory properties may also contribute to better sleep by reducing discomfort or pain that disrupts rest. For shift workers or frequent travelers dealing with jet lag, tart cherry juice could be a natural alternative to over-the-counter or synthetic sleep aids.
2. Muscle recovery
Tart cherry juice is gaining recognition among athletes and fitness enthusiasts for its ability to speed up muscle recovery after intense workouts—and it might also help after a hard day’s work on the job site. Its rich concentration of anthocyanins and antioxidants helps combat oxidative stress and inflammation caused by strenuous physical activity. A clinical trial with marathon runners showed that those who consumed tart cherry juice before and after their race reported significantly less muscle soreness and faster recovery times.
The juice also appears to reduce markers of muscle damage and inflammation, allowing for quicker restoration of strength and performance. Some studies even suggest that drinking tart cherry juice regularly can improve overall endurance and reduce fatigue. Whether you’re a professional athlete or a skilled worker trying to keep muscle soreness at bay, this juice might help keep you active and comfortable.
3. Brain health
The antioxidants in tart cherry juice play a crucial role in supporting brain health and protecting against cognitive decline. These compounds, particularly anthocyanins and other polyphenols, shield brain cells from oxidative damage caused by free radicals. This oxidative damage is a known contributor to neurodegenerative diseases such as Alzheimer’s and Parkinson’s. By reducing this damage, tart cherry juice helps preserve the integrity and functionality of brain cells, making it a valuable tool for maintaining mental sharpness, especially in fields like engineering and construction.
In addition to its protective properties, tart cherry juice may actively enhance cognitive performance. Research has shown that the natural compounds in tart cherries improve memory and processing speed, particularly in older adults. This is attributed to their ability to improve blood flow to the brain and reduce neuroinflammation. Regular consumption of tart cherry juice may bolster mental clarity and focus, making it beneficial for aging individuals and those seeking to optimize their cognitive performance in daily life.
4. Blood pressure
The potassium content in tart cherry juice is crucial in regulating blood pressure by helping balance sodium levels and supporting proper heart function. Additionally, the juice’s high levels of anthocyanins and other anti-inflammatory compounds work to relax blood vessels, improving circulation and reducing strain on the cardiovascular system. This combination of effects makes tart cherry juice a heart-smart beverage for those looking to protect their cardiovascular health.
Regular consumption of tart cherry juice may also lower the risk of hypertension over time. Its natural ability to reduce inflammation and oxidative stress improves arterial health, ensuring that blood vessels remain flexible and functional. For individuals with prehypertension or at risk of heart disease, adding tart cherry juice to their diet could be a flavorful and beneficial preventive measure.
5. Joint health
Tart cherry juice is a popular natural remedy for managing arthritis and gout symptoms. Its potent anti-inflammatory properties can help alleviate joint pain and stiffness, allowing individuals to maintain mobility and an active lifestyle. The anthocyanins in tart cherry juice target inflammation at the cellular level, making it a practical option for people with joint conditions like osteoarthritis.
For those with gout, tart cherry juice offers an additional benefit by helping to lower uric acid levels in the body. High uric acid is a primary cause of gout flare-ups, and studies have shown that regular consumption of tart cherry juice can significantly reduce the frequency and severity of these episodes.
The juice’s ability to combat oxidative stress can further benefit joint health by slowing the progression of arthritis-related damage. By incorporating tart cherry juice into your daily routine, you may experience improved comfort and reduced reliance on over-the-counter pain relievers. It’s an easy and natural way to support joint health while enjoying its many other benefits.
6. Immune support
With its high concentration of vitamin C, tart cherry juice is a powerful ally for immune health. Vitamin C stimulates the production of white blood cells, the body’s primary defense against infections. Incorporating tart cherry juice into your diet can help bolster your immune system and improve your body’s resilience to illnesses.
Tart cherry juice also contains other immune-supporting nutrients, including antioxidants that reduce inflammation and oxidative stress. These properties make it an excellent choice for supporting overall health during cold and flu season. Whether you’re looking to prevent common colds or maintain year-round wellness, tart cherry juice is a delicious way to enhance your defenses.
How much do you need?
Most studies recommend drinking 8 to 16 ounces (1 to 2 cups) of tart cherry juice daily to enjoy its health benefits. Two tablespoons mixed with water is sufficient for those using tart cherry concentrate.
Here’s how to maximize its effects:
Morning or evening: Drink it in the evening to support better sleep or in the morning for muscle recovery.
Before or after physical activity: Consume a glass within 30 minutes of finishing a workout or workday to reduce soreness.
Avoid added sugars: Choose unsweetened varieties to prevent spiking your daily sugar intake.
Bottom line
Tart cherry juice is more than a flavorful drink—it’s a powerhouse of nutrition with benefits ranging from better sleep and muscle recovery to improved heart health and brain function. Whether you’re looking to ease joint pain, regulate blood pressure, or simply boost your wellness, this vibrant juice can be a natural ally. Its versatility and nutrient density make it an excellent addition to a balanced diet.
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A common misconception with energy drinks is that they’re all packed with sugar, loaded with caffeine, and taste overpowering. While that may be true for some, options like Hiball Energy, Sambazon Amazon Energy, and Matchabar Hustle prove you can have energy without compromising nutrition. Whether it’s sugar-free, low-caffeine, or nutrient-infused you have on your must-have list, there’s an energy drink (or two!) right for you.
Our top 10 healthy energy drinks for sustained energy
UTHH top pick: Guayaki Organic Yerba Mate
What we love
Things to consider
– Low caffeine- Sweetened with lime juice – Only 5 calories – Clean enough to enjoy multiple – About the same amount of kick as coffee
– Not overly sweet
Caffeine: 80mg per serving
Guayaki Organic Yerba Mate is our top choice thanks to its lower caffeine content, natural sweetness with lime juice, and only 5 calories. This energy drink could easily replace coffee as a sidekick without the jitters and energy crash. It’s a smoother energy boost brewed from the naturally caffeinated yerba mate tree leaves grown in South America.
Guayaki is also a Certified B Corp and is committed to ethical production and worker treatment during the production of these drinks. While this isn’t the top choice for sweet-drink lovers, we think it’s a game changer for people who prefer a less jarring energy drink experience.
Highlights
5 calories per can
Polyphenols help control blood sugar levels
Sweetened with lime juice
Guayaki is a Certified B Corp
Guru Energy Water
What we love
Things to consider
– Widely popular flavors like green tea – 0 calories – Multiple subscribe & save options through the website
– Not as highly caffeinated for those looking for a more considerable boost
Caffeine: 100mg per serving
GURU energy waters provide a quick and healthy boost to your day with green tea. The drinks are 0 calories, have a subtle twist of lime, and are sweetened with stevia, which is 200 times sweeter than table sugar and doesn’t impact blood sugar levels. If you order online directly from GURU, you have a subscribe and save option to have your refills auto-delivered while saving money.
GURU spares you the jitters and provides more slow-burn energy to keep you going longer. Therefore, better options may be available for those looking for a short-term high-energy spike.
Highlights
Subtle flavor
Sweetened with stevia
No jitters
Long-lasting energy
Hiball Energy
What we love
Things to consider
– Sparkling water taste – 0 calories – No added sugar
– Taste might be too underwhelming for people
Caffeine: 160mg per serving
Hiball combines the popular sparkling water taste with a kick of instant energy. The ingredients are all-natural, including organic guarana, ginseng, B vitamins, and organic caffeine for a healthy energy hit without the synthetics. You won’t find any sugar, calories, preservatives, or artificial sweeteners in Hiball, and it’s an excellent low-glycemic option for those watching their blood sugar.
You can enjoy Hiball guilt-free; however, the carbonated taste can be overpowering, so it isn’t everyone’s top choice for that reason.
Highlights
Natural ingredients
Preservative-free
Low-glycemic
No sugar and no calories
Nuun Sport + Caffeine
What we love
Things to consider
– Only 1 gram of added sugar – Electrolytes for added hydration – Cost-effective, with 10 tabs in each tube – No artificial colors or sweeteners – Sweetened with stevia – Informed Choice certified
– The tablet might be inconvenient without a to-go cup
Caffeine: 40mg per serving
Nuun Sport + Caffeine offers a unique alternative to canned liquid energy drinks—a dissolvable tablet that can easily be added to water anywhere, anytime, without the bulk of carrying cans. They have only one gram of added sugar, are blended with electrolytes, and are non-GMO, making them the perfect way to energize and hydrate on a busy day on-site. Nuun Sport + Caffeine is available in five delicious flavors—cherry limeade, fresh lime, mango orange, wild berry, and kona cola—and each tube contains 10 tabs.
These tabs are vegan, kosher, gluten-free, non-GMO, and are Informed Choice certified, meaning they’re free of banned substances. They are perfect for workers in physical jobs who need a blend of hydration and energy, especially in hotter climates.
Highlights
Blended with electrolytes
Compact enough to take on-the-go
Non-GMO
Five flavors without the artificial taste
Sambazon Amazon Low-Calorie Energy
What we love
Things to consider
– 35 calories per can – Non-GMO – Antioxidant-rich – Sweetened with stevia – Contains 310% RDV of vitamin C – Free of artificial colors and flavors
– Contain 6 grams of added sugar per serving
Caffeine: 120mg per serving
Sambazon Amazon Low-Calorie Energy is an excellent choice for construction workers looking for great taste and who don’t mind a little sugar. These drinks are naturally caffeinated with yerba mate, green tea, and guarana and provide around the same energy as two espresso shots. They’re only 35 calories and contain organic pomegranate and acai for a freshly tart taste and added nutrients. These energy drinks are also antioxidant-rich and contain 140% of your daily vitamin C intake, helping to boost immunity and fight the effects of free radicals from environmental toxins and pollutants on site.
Highlights
Organic
Low-calorie
Available in 3 flavors: Acai berry, acai berry pomegranate, acai berry passionfruit
Fuelled by Yerba Mate
FOCUSAID Clean Energy + Brain Boost
What we love
Things to consider
– 40 calories per can – Sweet tasting without being overwhelming – Supplement-enhanced to improve cognitive performance – Sweetened with agave and stevia – Free of synthetic colors and artificial flavors
– Contains 7g of added sugars
Caffeine: 100mg per serving
FOCUSAID Clean Energy + Brain Boost is another energy drink option with additional nutritional benefits. These drinks contain nootropics like Alpha-GPC and GABA that sharpen cognitive functions and focus without the jitters of caffeine. It’s not the most caffeine-packed option on the list, making it a great option to replace your coffee or provide a mid-day boost. They’re naturally sweetened and lightly carbonated, so you won’t get the bloat and burps associated with most traditional energy drinks.
FOCUSAID drinks also contain yerba mate and offer a smooth energy release with no crash. However, they contain 7 grams of sugar, so it’s something to look out for if you’re looking to skip sugar altogether.
Highlights
Naturally sweetened with organic agave and stevia
Yerba mate fuelled
Contains B vitamins
Lightly carbonated
GORGIE Energy Drink
What we love
Things to consider
– 5 calories per can – No added sugar – No artificial colors or sweeteners – Contains B vitamins and L-theanine for calm focus and energy – Naturally sweetened with stevia
– Has a stevia aftertaste
Caffeine: 150mg per serving
GORGIE Energy Drink comes in six sparkling flavors, has no added sugar, and contains vitamins B6 and B12 to support your body’s natural energy production processes and L-theanine for better mental focus and clarity. These energy drinks are smooth and fruit-flavor-inspired, with a light fizz to over-bloating. Caffeine is derived from green tea, and it’s sweetened with stevia, making it an excellent choice for those who prefer a sweeter drink.
These energy drinks have no added sugar and contain biotin to promote healthy skin, hair, and nails. Some users cite a stevia aftertaste, though, so it’s something to be mindful of.
Highlights
Six sparkling flavors: Tropical punch, watermelon splash, peach tea, mango burst, citrus burst, electric berry
Sugar-free, sweetened with stevia
5 calories per can
Contains biotin and L-theanine for added cognitive benefits
Zevia Zero Calorie Energy
What we love
Things to consider
– No added sugar – Zero calories – No artificial preservatives – Won’t raise your blood sugar
– You can taste the stevia – Higher price point than other options
Caffeine: 120mg per serving
Zevia Zero Calorie Energy drinks are healthy and free of everything you don’t want in an energy drink—added sugar, calories, artificial preservatives—and contain all of the things you do want—natural sweetener, a more lowkey taste, and natural energy. With 120mg of natural caffeine derived from green tea and six delicious flavors, these drinks provide a good dose of energy with the buzz or after-effects of synthetic caffeine. Zevia energy drinks are also non-GMO and won’t impact blood sugar levels.
Zevia energy drinks do not contain added colors, and all six flavors are gluten-free and kosher. However, they have a higher price point than other options on our list, and some find they have too much stevia aftertaste.
Highlights
Naturally sweetened with stevia
Non-GMO
No synthetic colors
Certified B-Corp branded
Calorie-free
Clean Cause Sparkling Organic Yerba Mate
What we love
Things to consider
– Sweetened naturally with cane sugar and erythritol – Certified organic ingredients – 50% of proceeds go to charity
– Erythritol may cause gastrointestinal upset in people
Caffeine: 160mg per serving
Clean Cause Sparkling Yerba Mate energy drinks offer great taste and great company values—Clean Cause offers 50% of its proceeds or 5% of its net revenue to a charity that supports addiction and recovery, and they focus on creating USDA-certified energy drinks. These drinks are a low-calorie option at 70 calories per can and contain caffeine derived from Yerba Mate for slow-release energy without the jitters. Plus, Yerba Mate contains more health-promoting compounds than green tea to support mental focus and productivity.
Each flavor is distinctly fruity, offering 160mg of caffeine for a more impactful boost in your work day. However, the erythritol in these drinks may cause gastrointestinal upset.
Clean Cause also offers an organic, non-carbonated alternative to its traditional sparkling energy drink for people who want the boost without the bubbles. However, it contains slightly more calories and added sugars.
– 0 sugar – Contains antioxidants and L-theanine – Vegan, keto, and paleo-friendly
– Not sweet – Strong matcha flavor
Caffeine: 120mg per serving
Matchabar Hustle is the earthiest option on our list. It is made with ceremonial-grade matcha grown in Japan and hand-blended by a Chasi tea master. It contains zero sugar, no taurine, natural antioxidants, and L-theanine from the matcha. Each can provide 120mg of naturally-derived caffeine for a mid-day boost without jitters or crashes.
With a subtle hint of lime flavor, these drinks are an excellent option for anyone who loves a strong green tea flavor. They’re vegan, paleo, and keto-friendly, perfect for construction workers with specific dietary needs. Some users consider the matcha flavor overpowering, so it’s only for serious lovers.
Highlights
5 flavor options
Vegan, keto, and paleo-friendly
No sugar or taurine
Free or artificial flavors and colors
Energy drinks don’t have to be the overly bubbly, sugary, chemical-filled beverages that people know them to be. Clean options like GORGIE, Nuun Sport, and Guayaki deliver nutritional benefits with natural energy for a clean coast through a demanding workday.
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Starting your day with a high-protein breakfast can make all the difference, especially if you require sustained energy throughout the day. Protein helps fuel your body, keeps you fuller for longer, and supports muscle recovery and growth—it’s an essential nutrient for workers constantly on the go. From protein-packed chia pudding to savory breakfast egg cups, plenty of delicious and easy-to-make recipes can help you kickstart your day.
8 high-protein breakfasts you’ll want on repeat
1. Protein chia pudding
This 5-ingredient protein chia pudding is a simple, nutritious, and high-protein breakfast option. It’s made by mixing two tablespoons of chia seeds, ½ cup of milk, one scoop of protein powder, and ¼ cup of Greek yogurt. After whisking everything together, let it sit in the fridge for at least 20 minutes or overnight to thicken. The result is a creamy pudding packed with 31 grams of protein, perfect for starting your day strong. For extra flavor and texture, top it with your favorite fruits, nuts, or granola.
2. Homemade ham & egger sandwich
This hearty ham and egg sandwich is perfect for a protein-packed start to your morning. Begin by toasting an English muffin and layering it with a slice of ham, a fried egg, and a slice of cheese. You can customize it further by adding vegetables like spinach or tomatoes to boost nutrients. This quick and easy sandwich satisfies your hunger and fuels your body with essential proteins and fats to keep you energized throughout the day.
3. Jalapeño soy hard-boiled eggs
These jalapeño soy-marinated hard-boiled eggs offer a spicy twist on a classic breakfast staple. To make them, combine ½ cup of water, ½ cup of low sodium soy sauce, one finely chopped jalapeño, and one inch of grated fresh ginger in a jar or glass container. Add six to eight peeled hard-boiled eggs, ensuring they are fully submerged in the marinade. Let them soak for at least 30 minutes, but for the best flavor, leave them overnight. The result is a flavorful, high-protein option that pairs perfectly with rice or as a standalone snack.
4. Chocolate banana protein smoothie
A chocolate banana protein smoothie is a quick and delicious way to pack in some protein at breakfast. Blend one ripe banana, a scoop of chocolate protein powder, one tablespoon of unsweetened cocoa powder, one tablespoon of almond butter, and a cup of your favorite milk (like almond or dairy). The banana adds natural sweetness and fiber, while the cocoa powder enhances the rich chocolate flavor. This smoothie is perfect for a busy morning, providing a satisfying and nutritious start.
5. Protein pancakes
Protein pancakes are a fluffy and nutritious way to start your day. To make them, blend one cup of rolled oats into a flour-like consistency, then add baking powder, ¼ cup of protein powder, three eggs, ⅓ cup of Greek yogurt, vanilla extract, maple syrup, and coconut oil. Cook the batter in a non-stick skillet over medium heat, flipping when bubbles form on the surface. Each serving is packed with over 10 grams of protein, making these pancakes a satisfying breakfast option.
Pro tip: Double the recipe and freeze half! When you need a quick breakfast, throw them in the toaster and head out the door.
6. Greek yogurt nut parfait
This Greek yogurt nut parfait is a quick, customizable breakfast that layers creamy, high-protein Greek yogurt with fresh berries and crunchy granola. Mix ¾ cup of plain Greek yogurt (we prefer the full-fat variety) with a sweetener like honey or maple syrup. Layer half of the yogurt in a mason jar, followed by ¼ cup of berries and ¼ cup of granola. Repeat the layers and finish with a drizzle of honey or more fresh fruit. This parfait is rich in protein and can be prepared ahead of time for busy mornings.
7. Breakfast egg cups
Breakfast egg cups are a versatile and protein-packed option perfect for meal prep. Begin by whisking together eggs with your favorite mix-ins, such as spinach, diced bell peppers, cooked sausage, or cheese. Pour the mixture into a greased muffin tin and bake at 350°F for 18-20 minutes, until the eggs are set. These egg cups can be stored in the refrigerator for up to five days, making them an easy grab-and-go breakfast that’s both satisfying and nutritious.
Pro tip: Egg cups freeze well. If mornings are too busy to make breakfast, double the recipe and stash in the freezer for when you need a quick bite.
8. Protein oatmeal
This chocolate protein oatmeal is a quick and delicious breakfast choice for a high-protein start to your day. Combine ½ cup of rolled oats with one cup of water or milk in a pot and bring to a boil. Stir in a scoop of chocolate protein powder, one tablespoon of cocoa powder, and a sweetener like maple syrup or honey. Cook until thickened, then top with sliced bananas, nuts, or seeds. This bowl provides a rich, chocolatey flavor while delivering a solid dose of protein.
Why protein beats carbs in the morning
Many people tend to load up on carbohydrates in the morning, but a protein-rich breakfast can be much more beneficial. While carbs can provide a quick burst of energy, they often lead to energy crashes later on. Protein, however, provides a sustained release of energy and reduces appetite, keeping workers fueled and focused throughout their shifts. Put simply, protein is the superior choice for a morning meal.
The importance of protein for trade workers
A high-protein breakfast is even more crucial for trade workers to ensure they have the energy and stamina needed to perform physically demanding tasks throughout the day. Protein plays a key role in several processes:
Consistent energy: Consuming a high-protein breakfast helps stabilize blood sugar levels, providing a steady energy source throughout the day. This is especially important for workers who engage in heavy physical labor, as it prevents the energy dips often caused by high-carbohydrate meals.
Muscle growth and recovery: Regular protein intake is vital for muscle synthesis and recovery, particularly after a long day of physical work. By incorporating protein into breakfast, trade workers can kickstart muscle protein synthesis early in the day, helping to maintain and build muscle mass.
Appetite regulation: Protein has a higher satiety value than carbohydrates, which helps keep you full for longer. This is beneficial for those who might not have regular access to meals or snacks throughout the day, as it can reduce the likelihood of overeating later in the day. A breakfast containing around 30 grams of protein has been shown to effectively reduce hunger and control appetite, which is particularly helpful in managing weight and preventing unhealthy snacking.
What proteins can I eat for breakfast?
When it comes to breakfast, you’re not limited to just traditional “breakfast” proteins—who says you can’t eat meat at 8 a.m.? Expanding your options can help you include a variety of proteins that not only satisfy but also support your daily energy needs.
Collagen: Collagen is a protein that supports skin, joint, and bone health. It can be easily added to your morning coffee, smoothie, or even oatmeal.
Protein powder: Protein powder is a versatile option that can be added to smoothies, pancakes, or even stirred into yogurt. They’re widely available in animal and plant-based forms.
Eggs: Eggs are a complete source of protein, providing about 6 grams per egg. They are incredibly versatile and can be enjoyed scrambled, boiled, poached, or as part of an omelet.
Dairy (cottage cheese and Greek yogurt): Dairy products like Greek yogurt and cottage cheese are rich in protein and easily mixable with other healthy foods.
Bone broth: Bone broth is another great source of collagen and protein. It’s not a traditional breakfast food, but sipping on a warm cup of bone broth in the morning can be a nourishing start to your day, especially in colder months.
Steak: While not a conventional breakfast choice, steak provides a hefty dose of protein and calories, with about 25 grams per 3-ounce serving. Pairing it with eggs can create a protein-packed breakfast that will keep you full for hours.
Nuts and seeds: There are various nuts and seeds to choose from, and they come packed with calories, protein, vitamins, and minerals. Pumpkin seeds, walnuts, and almonds are all great choices.
Key takeaways
Starting your day with a high-protein breakfast can significantly impact your energy levels, muscle maintenance, and overall satiety. Incorporating a variety of protein sources—traditional breakfast foods like eggs and Greek yogurt to non-traditional options like steak and bone broth—can help you meet your nutritional needs and keep you feeling full longer. Remember, breakfast doesn’t have to be limited to specific foods; you can enjoy a diverse range of proteins to fuel your day effectively.
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If you’re working long hours on a job site, you know how important it is to stay fueled with meals that keep you going. While meat might be the go-to for protein for most construction professionals, plant-based options can pack just as much punch—sometimes even more! They’re often cheaper, healthier, and better for the planet. Making the switch, even for just one meal a week, could be a game-changer for your energy and overall health.
Quick look
Lentils, quinoa, and tofu provide construction workers with affordable, energy-packed, and sustainable alternatives to meat.
Combine plant-based staples like beans, rice, quinoa, and lentils for complete proteins and balanced, protein-rich meals.
Batch-cooking hearty recipes like vegan chili simplifies meal prep and ensures ready-to-grab, nutritious options for busy job-site days.
Plant-based diets boost energy, heart health, and sustainability while cutting costs and reducing environmental impact.
Why consider plant-based proteins?
Plant-based proteins aren’t just for vegetarians—they’re for anyone looking to stay healthy, save money, and fuel their body without compromise. Just ask Carrie Nicols, a Registered Holistic Nutritionist who switched to a plant-based diet after being diagnosed with type 1 diabetes. “A plant-based diet really helped me balance my blood sugars,” Nicols says, adding that switching to plant-based in conjunction with insulin support was a lifesaver.
One of the biggest myths about plant-based eating is that you can’t get enough protein. The truth? Vegetables, legumes, nuts, seeds, and grains all contain protein. While some plant-based foods don’t have all the essential amino acids needed to form a “complete protein,” there’s an easy fix: eating a variety of these foods ensures your body gets everything it needs. And here’s the kicker—studies show vegans and vegetarians can get up to 70% more protein than they need just by meeting their calorie requirements.
Meeting energy needs on the job
If you’re hauling materials, climbing scaffolding, or pouring concrete all day, you need serious fuel to keep going. Protein might be the first thing you think about when planning a meal, but what exactly makes a protein “complete”? It all comes down to amino acids. “Amino acids are the building blocks of proteins, and some are non-essential. Those are ones that your body can synthesize within itself from recycling,” says Nicols. “And then there are essential amino acids. Essential means that you have to get those through your diet. Meat and animal-based proteins have all the amino acids, both essential and non-essential. That makes a complete protein.”
While Nicols says meat is one of the easiest (and some argue, the most delicious) ways to get protein, problems can arise when adults use it as their only protein source. “Once your body uses the protein that it needs to do its work, excess protein can’t be stored,” she says. “It’s difficult for your body to process. It’s hard on your digestive system and isn’t a very efficient energy source for your body. Excess protein that isn’t converted to energy can be stored as fat.”
While most plant-based foods don’t naturally meet the complete protein criteria, some superstar exceptions exist, including quinoa, soy products (like tofu and tempeh), and spirulina. These are fantastic options for anyone looking to incorporate complete plant proteins into their meals. “The beauty of protein sources from plants is that in addition to the protein, you’re also getting the fiber, the other nutrients, the enzymes, the cofactors in your body that help processes run. It’s very rare to hear of a protein deficiency,” Nicols says.
Everyone’s protein and calorie needs differ depending on age, activity level, and personal goals. A general rule of thumb for sedentary adults is 0.6 to 0.8 grams of protein per kilogram of body weight. However, the demand is often much higher for active workers like those on a construction site. Meeting those needs with plant-based foods is doable—just mix and match! Combining different plant-based foods allows you to create complete proteins without breaking a sweat. Think beans, rice, lentils, whole-grain bread, or a handful of nuts sprinkled over a salad. “As long as you’re eating a variety of foods and meeting your calorie needs, you’ll get all the protein your body requires,” says Nicols.
Top plant-based protein sources for construction workers
When powering through a tough day on the job, these plant-based protein sources pack a punch. They’re loaded with protein and extra perks like fiber, vitamins, and minerals to keep your body running at its best.
Popular options
Lentils: A hearty and versatile staple, lentils are packed with protein and fiber, making them a great addition to soups, stews, and salads.
Beans: From black beans to kidney beans, these are affordable and protein-rich, perfect for chili, burritos, or even a quick snack.
Tofu and tempeh: Made from soybeans, these are plant-based protein superstars. Tofu is great for soaking up flavors in stir-fries, while tempeh offers a nutty taste and satisfying texture.
Quinoa: This pseudo-grain is a complete protein containing all nine essential amino acids. Use it as a base for bowls or as a substitute for rice.
Lesser-known sources
Ground walnuts: These add texture and protein to dishes like vegan chili or veggie burgers while also delivering healthy fats.
Blackstrap molasses: Surprisingly high in iron and calcium, a spoonful of this rich syrup can be a nutritious addition to smoothies or baked goods.
Dark leafy greens: Spinach, kale, and Swiss chard offer a surprising protein boost and essential nutrients like iron and calcium.
Nutritional perks
Plant-based protein sources don’t just fuel your muscles—they offer extra health benefits that meat can’t match. The fiber in lentils and beans helps with digestion and keeps you full longer, while the vitamins and minerals in leafy greens and quinoa support overall health. Plus, these foods are naturally low in saturated fat and high in antioxidants, making them an excellent choice for heart health and energy.
Incorporating these plant-based powerhouses into your meals isn’t just good for your body—it’s good for your wallet and the planet, too. Whether packing a thermos of lentil soup or grilling tofu skewers, these options prove that protein doesn’t always have to come from meat.
Tips for making plant-based proteins delicious
With the right approach, plant-based proteins can be as flavorful and satisfying as meat. The secret? Seasoning, sauces, and creative cooking methods turn simple ingredients into mouthwatering meals.
The power of seasoning and sauces
Spices and herbs are your best friends when making plant-based proteins shine. Think garlic, onion, cumin, paprika, and fresh herbs like cilantro or parsley. Try marinating tofu or tempeh in soy sauce, garlic, and ginger for extra flavor. Sauces can also elevate your meals—look for vinegar-based dressings, tahini sauces, or even homemade peanut sauce to add depth and richness. The trick is treating plant-based proteins like meat: season generously and cook carefully.
Practical advice for getting started
Transitioning to a plant-based diet doesn’t mean sacrificing strength or stamina. With a few simple steps, you can ease into the change and enjoy all the benefits without missing a beat—or the meat!
1. Start small
You don’t need to overhaul your entire diet overnight. Start with just one plant-based weekly meal, like a hearty lentil soup, a quinoa salad, or veggie stir-fry. You can build from there once you’ve mastered a few go-to recipes. The idea is to make small, sustainable changes that fit your lifestyle without feeling like a chore.
2. Batch cook for busy days
Batch cooking is a lifesaver, especially if you have a packed schedule. Take a couple of hours on the weekend to prep meals like Carrie Nicols’ Easy Vegetarian Chili (recipe below). It’s packed with protein from lentils, beans, and tofu and freezes beautifully, making it perfect for grab-and-go lunches or quick dinners after a long day on the job site. Having ready-made, plant-based meals on hand makes it much easier to stick to your goals.
3. Watch out for junk food vegetarianism
Plant-based doesn’t always mean healthy. While processed options like plant-based burgers or nuggets can help ease the transition, relying on them too much can leave you missing out on key nutrients. Focus on whole, minimally processed foods like legumes, grains, nuts, and veggies to ensure you get the protein, fiber, and vitamins your body needs. Think of these convenience items as a stepping stone, not the foundation of your diet.
Bottom line
Meeting your protein needs with a plant-based diet is not only possible, it’s easier than you think. “You can get enough protein on a plant-based diet. Full stop,” says Nicols. Try swapping just one meal a week with a plant-based option and see how it fits into your routine. Over time, these small steps can lead to big changes in your energy levels, well-being, and even your grocery bill.
Have questions or comments about plant-based eating? Send them to carrienicolsnutrition@gmail.com and subscribe to our weekly newsletter for more health and wellness tips for construction professionals.
Incorporating nuts and seeds into your diet is a simple yet highly effective way to boost your overall well-being. These nutrient-rich powerhouses are loaded with heart-healthy fats, plant-based protein, and vital vitamins and minerals that support various aspects of health, from brain function to digestive health. Just a handful of walnuts can help lower cholesterol, while chia seeds provide a quick fiber boost to keep your gut happy. Whether you want more energy or to reduce the risk of chronic diseases, nuts and seeds offer a flavorful, versatile solution to your lunchbox.
The ABCs of nuts and seeds
Here’s a list of some of the most nutritious nuts and seeds you should keep on hand. Store them in the fridge or freezer to maximize their freshness and nutritional value.
Almonds: Known for their mildly sweet flavor and crunch, almonds are a versatile ingredient in everything from salads to desserts. They’re packed with vitamin E, a potent antioxidant that helps protect your skin and support immune function. Almonds are also a good source of healthy fats and magnesium, which are crucial for heart health, muscle function, and sleep.
Brazil nuts: Brazil nuts grow in the Amazon rainforest and are especially rich in selenium, a mineral that supports thyroid function, reduces inflammation, and boosts immunity. For men, selenium is also critical for sexual health. Just one or two Brazil nuts per day can meet your daily selenium requirement. Their creamy texture and mild flavor make them a satisfying snack on their own or a great addition to trail mixes.
Cashews: Cashews have a buttery, rich flavor and are lower in fat than most other nuts. They’re an excellent source of copper, which supports healthy bones and the nervous system. Cashews are also high in antioxidants, which can help reduce oxidative stress and protect against chronic diseases. Due to their texture, they’re commonly used in plant-based sauces and creamy spreads.
Chestnuts: Chestnuts stand out from other nuts because they are much higher in carbohydrates and lower in fat. They are often enjoyed roasted and have a naturally sweet flavor. High in vitamin C and antioxidants, chestnuts are a good option for boosting immune health, especially during cold seasons. Their unique nutritional profile makes them a good energy source, especially for people in physically active jobs.
Chia seeds: These tiny seeds are packed with fiber, omega-3 fatty acids, and antioxidants. They form a gel-like consistency when mixed with water, making them a great addition to puddings, smoothies, or as an egg substitute in vegan baking. Due to their rich nutrient content, chia seeds also help improve digestion, reduce inflammation, and support heart health.
Flax seeds: Flax seeds are loaded with omega-3 fatty acids, fiber, and lignans, which are plant compounds that act as antioxidants. To get the full nutritional benefits of flax seeds, they should be ground before consumption. Including them in your diet can help reduce inflammation, improve digestion, and promote heart health.
Hazelnuts: These rich, flavorful nuts are a good source of heart-healthy monounsaturated fats. They are also high in vitamin E and folate, which benefit brain health and reduce the risk of heart disease. Their slightly sweet, buttery taste pairs well with chocolate, making them a popular addition to desserts.
Hemp seeds/hearts: Hemp seeds are incredibly nutrient-dense and contain all nine essential amino acids, making them one of the few complete plant-based proteins. They also provide a good balance of omega-3 and omega-6 fatty acids, making them great for heart and brain health. Sprinkle hemp hearts on salads, yogurt, or smoothies for an extra nutritional boost.
Macadamia nuts: These buttery, crunchy nuts are high in monounsaturated fats, which have been shown to improve cholesterol levels and reduce the risk of heart disease. Macadamias are also a good source of thiamine and manganese, which are vital for energy production and antioxidant function. Their rich flavor makes them a popular ingredient in desserts.
Peanuts: While technically a legume, peanuts are commonly included in the nut family due to their similar nutritional profile. They’re high in protein, making them an excellent option for plant-based diets. Peanuts also contain resveratrol, an antioxidant linked to heart health and reduced inflammation. Enjoy them in peanut butter or roasted for a satisfying snack.
Pecans: Pecans are rich in healthy fats, antioxidants, and minerals like magnesium. They support heart health and may help lower blood pressure. Pecans are also high in dietary fiber, which promotes digestive health. Their naturally sweet buttery taste makes them a popular choice in savory dishes and desserts.
Pine nuts: Often used in pesto, pine nuts have a buttery flavor and are high in magnesium and vitamin K, which support bone health. They also contain pinolenic acid, which can help control appetite and improve blood sugar levels. Pine nuts are packed with nutrients that benefit overall well-being despite their small size.
Pistachios: These small green nuts are delicious and one of the lowest-calorie nuts. They’re rich in potassium, fiber, and antioxidants, making them a great choice for heart health and digestion. Pistachios are also full of lutein, a compound that supports eye health. Their vibrant color and flavor make them a fun addition to meals.
Pumpkin seeds: Also known as pepitas, pumpkin seeds are packed with magnesium, iron, zinc, and healthy fats. These nutrients are important in energy production, immune function, and muscle health. They’re easy to sprinkle on salads, yogurt, or eat as a snack for a quick energy boost.
Sesame seeds: Sesame seeds are rich in calcium, iron, and lignans, compounds that may help lower cholesterol. These tiny seeds are often sprinkled on top of baked goods and stir-fries. Their nutty flavor adds depth to dishes, while their nutrients support heart health and bone density.
Sunflower seeds: Sunflower seeds are an excellent source of vitamin E, magnesium, and selenium, contributing to heart health and immune function. They’re often eaten roasted as a snack or added to salads for a crunchy texture. Sunflower seeds are also high in healthy fats, which support overall well-being.
Walnuts: Walnuts are one of the best plant-based sources of omega-3 fatty acids, which are essential for brain health and reducing inflammation. They’re also rich in antioxidants that help fight oxidative stress. Regular consumption of walnuts has been linked to improved heart health and cognitive function.
Nut/seed
Vitamins & minerals
Health benefits
Almonds
Vitamin B2 (riboflavin), vitamin E, magnesium
Protects skin, supports immune function, heart health, and muscle function
Supports heart health, lowers blood pressure, promotes digestive health
Pine nuts
Magnesium, vitamin K
Supports bone health, controls appetite, improves blood sugar levels
Pistachios
Potassium, fiber, antioxidants, lutein
Supports heart health, improves digestion, supports eye health
Pumpkin seeds
Magnesium, iron, zinc, healthy fats
Supports energy production, immune function, muscle health
Sesame seeds
Calcium, iron, lignans
Lowers cholesterol, supports heart health, and bone density
Sunflower seeds
Vitamin E, magnesium, selenium
Supports heart health, and immune function
Walnuts
Omega-3 fatty acids, antioxidants
Supports brain health, reduces inflammation, improves heart health
Nutritional benefits of nuts and seeds
Nuts and seeds provide a powerful punch of nutrients in a small serving. While they are energy-dense and contain calories (that’s why they’re such a great snack on the job!), they also deliver essential nutrients for your overall health and well-being. Here’s a closer look at the nutritional benefits they offer:
Proteins
Nuts and seeds are an excellent source of plant-based protein, making them a great option for vegetarians and vegans. Protein is crucial for muscle repair, tissue health, and maintaining a robust immune system.
For example, one ounce of almonds provides around 6 grams of protein, while three tablespoons of hemp seeds pack 10 grams of protein. Including a variety of nuts and seeds in your diet can ensure you meet your protein needs without relying on animal products.
Carbs (minimal for most)
Most nuts and seeds are low in carbohydrates, which makes them a great choice for people following low-carb or ketogenic diets. The carbohydrates in nuts, such as those in chestnuts or cashews, are usually complex carbs, which provide a steady energy source. This makes them beneficial for people in physical jobs who need sustained energy throughout the day.
Healthy fats
Nuts and seeds are rich in healthy fats, particularly unsaturated fats, which benefit heart health. These fats help lower bad cholesterol (LDL) while increasing good cholesterol (HDL). Omega-3 and omega-6 fatty acids are key components of nuts like walnuts and flax seeds. Omega-3s, in particular, are essential for brain function, reducing inflammation, and supporting overall cardiovascular health.
Incorporating these healthy fats into your diet can help improve cholesterol levels, reduce inflammation, and support cognitive health.
Fiber
Nuts and seeds are a great source of dietary fiber, which is essential for maintaining a healthy digestive system. Fiber helps promote regular bowel movements, supports gut health, and can reduce the risk of heart disease.
For instance, chia seeds contain around 10 grams of fiber per ounce, making them an excellent choice for boosting your daily intake. Including fiber-rich foods like nuts and seeds in your diet can also help with weight management by promoting feelings of fullness.
Vitamins and minerals
Nuts and seeds are loaded with vitamins and minerals essential for overall health. Many varieties, such as almonds and sunflower seeds, are rich in vitamin E, which is known for its antioxidant properties that help protect the skin and support immune function.
Magnesium, found in cashews, pumpkin seeds, and almonds, is essential for bone health, energy production, and muscle function. Nuts like pecans and walnuts also contain zinc, which supports immune function, wound healing, and men’s sexual health.
Health benefits of consuming nuts and seeds
1. Nutrient bombs
Nuts and seeds are small, but they pack an impressive nutritional punch. Even a small serving delivers a wealth of essential nutrients like protein, healthy fats, fiber, and vitamins. This makes them ideal for anyone looking to maximize their nutrient intake without consuming large quantities of food. Including a variety of nuts and seeds in your meals and snacks can help ensure you’re meeting your daily nutritional needs with minimal effort.
2. Reduce the risk of chronic diseases
Research has shown that regular consumption of nuts and seeds can reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers—highly prevalent diseases within the AEC industry. This is primarily due to their high content of healthy fats, fiber, antioxidants, and other nutrients that promote overall health.
Studies suggest that individuals who incorporate nuts into their diets are less likely to suffer from cardiovascular problems, thanks to their ability to lower LDL cholesterol levels and reduce inflammation. Seeds, like flax and chia, are particularly beneficial for heart health due to their high omega-3 fatty acid content. Regularly consuming these nutrient-dense foods can significantly reduce the risk of chronic illnesses.
3. Increase longevity
Nuts and seeds are beneficial in preventing diseases and promoting a longer life. Research indicates that people who regularly consume nuts tend to live longer due to their heart-protective properties, ability to regulate blood pressure, and role in maintaining a healthy weight.
One large-scale study observed that individuals who ate nuts daily had a significantly lower risk of mortality, particularly from cardiovascular causes. Their ability to reduce oxidative stress and improve metabolic health means they help protect against age-related conditions, supporting overall longevity.
4. Source of antioxidants
Nuts and seeds are excellent sources of antioxidants, which are vital in protecting the body from oxidative stress and free radical damage. Almonds, walnuts, and hazelnuts are particularly rich in vitamin E, an antioxidant that supports immune function and skin health.
Antioxidants help reduce the risk of chronic diseases by neutralizing harmful free radicals in the body, which can otherwise lead to cell damage and inflammation. Incorporating antioxidant-rich nuts and seeds into your diet can support your body’s natural defenses and promote overall wellness.
5. Reduce cholesterol
One of the most well-known benefits of nuts and seeds is their ability to improve cholesterol levels. They are rich in monounsaturated and polyunsaturated fats, which can help lower LDL (bad) cholesterol and increase HDL (good) cholesterol.
For example, studies have shown that consuming walnuts regularly can lower total cholesterol levels and improve blood vessel function. Pistachios have also been linked to improved lipid profiles, helping reduce cholesterol levels and lowering heart disease risk. Including nuts and seeds in your daily routine effectively maintains healthy cholesterol levels and supports cardiovascular health.
Raw or roasted?
When it comes to choosing between raw and roasted nuts, there are some important considerations to keep in mind. Raw nuts are often preferred because they retain their full nutritional profile, including heat-sensitive nutrients like specific vitamins and antioxidants.
Roasting nuts can sometimes lead to the oxidation of fats, which may reduce their health benefits. In addition, many commercially roasted nuts are prepared with unhealthy oils or excess salt, which can detract from their overall nutritional value.
If you prefer roasted nuts, it’s best to roast them yourself at home at a low temperature to preserve their essential nutrients and avoid harmful additives and fats.
Healthy nut and seed recipes
Incorporating nuts and seeds into your daily meals doesn’t have to be complicated. Here are some easy and delicious ways to enjoy them:
Granola or granola bars
Combine oats, nuts, seeds, honey, and dried fruit to create homemade granola or granola bars. This is a great way to get a mix of healthy fats, protein, and fiber in one satisfying snack. Try this 5-Ingredient Granola Bar recipe from the Minimalist Baker!
Trail mix
Make your own trail mix by combining a variety of nuts, seeds, and dried fruit for a quick, energy-packed snack you can take on the go. Add a handful of dark chocolate chips for an extra treat. The Healthy Maven explains how to build your own healthy trail mix.
Breading or recipe toppings
Ground nuts like almonds or cashews make a crunchy, nutritious breading for chicken or fish. For added texture and flavor, you can also sprinkle sesame or sunflower seeds on salads, stir-fries, or baked goods. This Nut and Seed Chicken recipe from The Girl With The Iron Cast uses healthy macadamia nuts and sunflower seeds as a delicious coating for chicken.
Bottom line
Nuts and seeds are versatile nutritional powerhouses that provide a wealth of health benefits in every serving. They’re loaded with essential nutrients like healthy fats, protein, fiber, vitamins, and minerals that support everything from heart health to brain function. Whether you enjoy them raw or roasted, adding a variety of nuts and seeds to your diet can help reduce the risk of chronic diseases, improve longevity, and support overall well-being. Plus, they’re ultra-portable, making them an easy add to your work pant pocket!
Don’t be afraid to get creative with incorporating them into your meals—whether it’s through snacks, toppings, or homemade recipes, nuts and seeds can boost your health in many ways.
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You need the right fuel to keep yourself going on the job site. Ensuring your meals are properly balanced gives your body the nutrients it needs to produce energy. While the macronutrients—protein, carbs, and fats—are the foundation of a healthy diet, let’s not forget the micronutrients—vitamins and minerals—found in fruits and vegetables.
Here’s a rundown of what goes into a balanced meal and the details you need to know to get started.
The basics of a balanced meal
A balanced meal consists of four parts:
Protein
Carbohydrates
Healthy fats
Fiber
If we break it down further, we need six essential nutrients for survival: carbohydrates, fats, proteins, minerals, vitamins, and water. Carbs, fats, and proteins are considered “macronutrients,” meaning they supply energy and form the bulk of our diets. “Micronutrients,” on the other hand, are needed in much smaller quantities and consist of vitamins and minerals—they are critical for optimal body system function.
While water isn’t technically a nutrient in and of itself, it falls under macronutrients due to the quantities needed for optimal body function.
There are no hard and fast rules for how much of each macronutrient should be in your meal, but it’s best to incorporate some of each in every meal. Your exact nutrient requirements will depend on your current body composition and health goals. For example, if your goal is overall health, you may focus on a 50/20/30 ratio of carbs/fats/protein, whereas if you want to gain muscle, you may shift that to consume more protein, which may look like a 35/20/45 ratio.
Balanced meal breakdown
Now that we understand what creates a balanced meal, let’s dig into each category.
Protein
Ideally, around ¼ of your plate should be protein, but this may look different for everyone based on their optimal protein requirements. Including an adequate amount of protein is essential for maintaining muscle tissue, red blood cell production, and promoting enzyme and hormone production.
However, not all proteins are created equal. Protein comes in two forms:
Complete proteins contain all essential amino acids (EAAs) necessary to build functional proteins. These amino acids can’t be produced by the body alone and must come from exogenous (external) food sources. Ideally, aim to consume as many complete proteins as possible.
Incomplete proteins only contain a portion of these essential amino acids in varying amounts, so the ratios of EAAs are imbalanced. Therefore, they cannot fully contribute to forming functional proteins. If you consume incomplete proteins, pair them with complimentary incomplete proteins to create a complete protein. For example, rice and beans contain amino acids that balance out the other’s shortfalls.
In addition to the roles above, protein is also critical for recovery during illness, making it increasingly important to support immune health as the colder months approach.
Best picks: Seafood, shellfish, eggs, red meat, poultry, milk, pulses, yogurt, tofu, cheese, and nuts/seeds.
Complex carbohydrates
Carbohydrates are another staple in a balanced meal. While low-carb diets have been a fad for ages, they’re not ideal for people in physical jobs, as they need a steady energy supply for optimal productivity and performance.
Carbohydrates are the preferred energy source for the brain, muscles, and other vital organs. They break down into glucose, which travels through the bloodstream to provide tissues and organs with ATP (energy).
There are two main sources of carbohydrates:
Simple carbohydrates: Have a basic chemical structure that is easy for the body to digest. They are absorbed rapidly and provide an almost immediate source of energy. Simple carbs often produce a rapid spike in blood sugar, generally followed by a crash a few hours later.
Complex carbohydrates: Carbohydrates with longer, more complex sugar chains that take longer to digest are considered complex. These are typically high in fiber and elicit a much slower release of glucose into the bloodstream, providing a more sustained energy supply.
When it comes to choosing the “healthier” option, complex carbs are the preferred choice since they provide your body with additional nutrients and a more sustained supply of energy. That said, simple carbohydrates have their place, especially for people on physical jobs who need an immediate energy supply. As a general recommendation, stick to complex carbs for most meals, but don’t eliminate simple carbs from your diet.
Best picks: Wholegrain pasta, brown rice, quinoa, couscous, sweet potatoes, whole-grain bread, barley, whole-grain cereal, and oats.
Healthy fats
When it comes to fats, there are several types, not all of which are considered healthy:
Saturated fats: From poor-quality sources, saturated fat can raise LDL (“bad”) cholesterol. Having a high LDL cholesterol increases your risk of weight gain, heart disease, and stroke.
Transfats: Also called trans-fatty acids, these fats increase your bad cholesterol and lower your good cholesterol. Nutritionally speaking, transfats are the least healthy and should be avoided whenever possible.
Monounsaturated fats (MUFAs): These fat molecules contain one unsaturated carbon bond in the molecule, making them liquids at room temperature. It’s ideal to consume MUFAs instead of saturated or trans fats for good health.
Polyunsaturated fats (PUFAs): Polyunsaturated fats are another healthy fat choice that contains two or more unsaturated carbon bonds in the molecule, making them slightly more solid than MUFAs. Similarly, though, they reduce levels of LDL cholesterol and subsequently the risk of heart disease and stroke.
Some of the best choices for healthy fats (MUFAs and PUFAs) include nuts and seeds, avocados, olive oil/olives, and cold-water fatty fish (salmon, sardines, herring, anchovies, etc.)
Saturated fats often come from animal products, such as meats like beef, poultry, or lamb. Although meat inherently has saturated fats, levels increase when the skin is left on. Full-fat dairy products like cream and butter also naturally contain saturated fats (and small amounts of naturally-derived trans fat). Although generally considered unhealthy, this isn’t always the case. Saturated fats in coconut products and natural full-fat dairy are healthy to consume in moderation. Still, there’s debate on whether beef tallow and lard are healthier alternatives to industrial seed oils. The reason for this is that while some long-chain fatty acids raise your LDL, some saturated fats may benefit other markers referred to as atherogenic dyslipidemia, and concentrations of small, dense LDL particles decrease.
Put simply, not all saturated fat is bad for your health—choose what you consume wisely.
Trans fats, however, are almost always an unhealthy choice. They can raise your bad cholesterol (non-HDL) in your bloodstream, increasing your risk of heart attack, stroke, or even vascular dementia.
Vegetable oils, also known as industrial seed oils, are highly processed and extracted from the seeds of various plants. Despite some organizations promoting them as heart-healthy, vegetable oil intake should be reduced or eliminated. They contain free radicals—unstable molecules that damage other cells—and are overly processed with an unbalanced ratio of omega 6:3 fats. High levels of omega-6s compared to omega-3s exacerbate inflammation in the body, which increases the risk of numerous chronic diseases. Industrial seed oils include:
Vegetables and fruit are essential for micronutrient and fiber intake and should make up the bulk of your plate. They are also rich in phytonutrients like antioxidants, which promote and maintain health through anticarcinogenic and anti-inflammatory agents. A high intake of fruits and vegetables provides your body with the micronutrients and fiber needed to keep body systems and metabolism running optimally. Many nutrients in fruits and vegetables play an important role in maintaining healthy cells and repairing tissue damage caused by specific metabolic processes or external pollutants.
On top of that, these foods add bulk to your meals to enhance satiety and regulate bowel movements. Ideally, aim for half of your plate to be vegetables. Fruit can be included in a healthy diet, but it’s best eaten on its own, away from main meals.
Best picks: Spinach, broccoli, carrots, kale, sweet potatoes, beets, peas, bell peppers, apples, bananas, cherries, oranges, and berries (raspberry, blueberry, strawberry, blackberry, cranberry).
What to avoid in meals
Keeping meals balanced and healthy is simple, but food shopping also bombards consumers with unhealthy options. As a general rule of thumb, stick to the outer aisles of the grocery store—the inner aisles are where the processed foods live.
Here’s what you should avoid in your meals.
Processed/refined grains
Processed grains are whole grains that have been subjected to processing. In their most natural form, grains contain several layers—germ, bran, and endosperm—containing vitamins, minerals, and fiber. These layers and the nutrition that comes with them are stripped away during the refining process. Milling removes the bran, the important fiber-heavy outer layer. Then, the germ layer, which is full of fatty acids and vitamin E, is stripped.
Put simply, refined grains are relatively nutrient-devoid, making them less ideal choices than whole grains and minimally refined carbohydrates.
Sugar
On average, roughly 33% of the sugar we consume is added sugar. Overconsumption puts you at a greater risk for several chronic diseases, including obesity, cardiovascular disease, diabetes, non-alcoholic fatty liver disease (NAFLD), cognitive decline, and certain cancers. Excessive sugar consumption also wreaks havoc on your metabolism, increasing blood sugar and your risk of metabolic syndrome, insulin resistance, and dental issues.
Generally speaking, avoid any products with processed sugars—white sugar, brown sugar, palm sugar, high-fructose corn syrup, and any other 50+ names disguising sugar. Opt for natural sugars like honey, maple syrup, date syrup, molasses, stevia, monk fruit, or erythritol to keep things clean.
Unhealthy fats (industrial seed oils)
As mentioned earlier, not all fats are created equal. Industrial seed oils—canola, cottonseed, grapeseed, vegetable—are heated to extremely high temperatures, producing free radicals that damage cells and lead to inflammation and oxidative stress. The byproducts created during the processing of these oils pose significant risks to long-term health. As such, they should be avoided whenever possible.
Man-made trans fats are another category of fats that should be avoided. Consuming trans fats increases bad (LDL) cholesterol levels and lowers good (HDL) cholesterol levels, leading to a higher risk of developing heart disease and stroke. The consumption of trans fats has also been linked to a high risk of developing type 2 diabetes.
Salt
Overconsumption of salt can cause high blood pressure and increase the risk of stroke or heart attack. Around 75% of the salt we consume comes from everyday packaged foods, like cereal, deli meats, and breads. Avoiding processed and packaged foods is an easy way to reduce salt consumption.
Opt for low-sodium options to keep your meals more heart-healthy, and consider swapping your good ol’ table salt for Redmond Real Salt—a pure, unrefined salt containing 60+ naturally occurring trace minerals.
Bottom line
A balanced meal containing protein, complex carbs, healthy fats, and fruit and vegetables is a simple way to maintain energy levels and productivity for long shifts. Fast food and pre-packaged meals can be tempting and convenient, but cooking doesn’t have to be boring—it can be clean, healthy, and still flavorful and satiating. Plus, nutrient-rich foods make you feel better.
Overly processed foods with industrial seed oils, sugar, and too much salt can put you at risk for several diseases or dangerous medical events like heart attack and stroke. Are you willing to take that risk in an industry where cardiovascular complications are already high? Think twice about what you’re cooking to feel your best, and load up your plate (or lunch bag) with what’s in your body’s best interest.
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Choosing a high-quality multivitamin can make all the difference in your energy and productivity on site. With so many options on the market, finding the right one to suit your lifestyle and health needs can feel overwhelming. Options like Primal Harvest’s fully loaded multivitamin, Legion Athletics’ sport-focused formula, and Ritual’s vegan-friendly blend deliver essential nutrients when your diet might not be on point, helping you stay energized and healthy each day.
Top multivitamins for construction professionals
UTHH top pick: Primal Harvest Multivitamin
What we love
Things to consider
– Formula provides 21 essential vitamins and minerals, including vitamins D3, C, K, and B vitamins, and essential minerals like zinc and calcium – High in antioxidants such as lutein and lycopene for cellular protection – Convenient one-a-day capsule, easy to integrate into daily routines – Made in the USA and third-party lab tested for quality and safety
– Only available through online purchase – High demand can lead to occasional stock shortages
Primal Harvest Multivitamin tops our list for best overall multivitamin as it provides the most complete solution to meet the nutritional needs of adults. It meets many criteria, including ease of use, the full spectrum of vitamins and minerals, and it is third-party tested for quality assurance.
Primal Harvest also incorporates potent antioxidants like lutein and lycopene, which provide cellular protection against oxidative stress and potentially lower the risk of chronic diseases. The brand offers a subscription service for convenience, allowing users to receive regular shipments at a discounted rate with free shipping options. Plus, unlike other multivitamins, you only have to take one pill daily, making it easy to integrate into your routine.
Key features
Citrus bioflavonoids and antioxidants for enhanced cellular protection
Easy, once-daily dosing
Made in the USA with globally sourced ingredients
Certified safety and purity through third-party testing
Subscription service available with discounts and free shipping
Best whole food multivitamin: NATURELO
What we love
Things to consider
– Made with plant-based ingredients – Provides whole food nutrition from organic fruits and vegetables – Contains bioavailable forms of B vitamins – Includes antioxidant-rich extracts like turmeric, green tea, and maca – Digestive enzymes and probiotics included for gut health
– Higher cost due to premium, plant-based ingredients – Recommended to take four pills a day, which is higher than others
The NATURELO Whole Food Multivitamin comes in various formats specific to improving health for women, men, and anyone over 50+. NATURELO sources all its ingredients from whole foods such as lichen and marine algae, making it vegan-friendly and ultra-bioavailable compared to synthetic nutrients. The formula also features bioactive forms of nutrients, such as activated B vitamins like B12 from methylcobalamin, B6 from P-5-P, and MTHFR-friendly Methyl Folate (not folic acid), plus chelated minerals like Zinc and Selenium, to optimize absorption and usability.
Key features
Plant-based vitamins, including D3 from lichen and minerals like calcium from algae
Organic fruit and vegetable blend for whole-food-based nutrition
Includes turmeric, green tea, and grapeseed extract for antioxidant support
Enhanced absorption with methylated B vitamins and chelated minerals
Digestive enzymes and probiotics for gut health and nutrient use
Best targeted multivitamin: Ritual Essential 18+
What we love
Things to consider
– 100% traceable ingredients – Has omega-3 DHA from microalgae – Available in unique formulations for both men and women – Patented delayed-release capsules enhance absorption – Pleasant mint flavor
– May lack specific vitamins like vitamin C that some users expect in a multivitamin – Slightly higher price point compared to other multivitamins
Ritual Essential 18+ Multivitamin stands out for its ability to personalize the nutrients you want in your multivitamin. Each capsule holds no more than ten carefully selected nutrients to help fill common dietary gaps without overloading on ingredients often obtained through food. Plus, it comes with a pleasant mint flavor, making it a refreshing change from most multivitamins’ typical earthy or medicinal taste. It’s designed for adults looking for a clean, traceable, and effective multivitamin with vegan-friendly ingredients.
Key features
Made with traceable ingredients and a transparent supply chain
Omega-3 DHA from microalgae for brain and heart health
Delayed-release capsules designed for optimal absorption
Vegan, non-GMO, gluten-free, and free of major allergens
Formulas tailored for men and women to address unique nutritional needs
Best for women: Legion Athletics Triumph Women’s Sport Multivitamin
What we love
Things to consider
– Backed by 52 peer-reviewed studies – Includes iron, essential for women’s health, especially during menstruation – Formulated to boost energy and muscle function, catering to active lifestyles
– Requires eight capsules per serving – The large capsules can be challenging to swallow
Legion Athletics Triumph Women’s Sport Multivitamin is tailored for women and features a carefully chosen blend of 22 essential vitamins, minerals, amino acids, and herbal extracts. This formula supports energy production, mood stability, and immune health, with B vitamins for cognitive function and magnesium for muscle support. Iron addresses common deficiencies in women and is especially beneficial during menstruation and aerobic activities.
Key features
Has 22 vitamins and minerals tailored to active women’s needs
Full B-vitamin complex for energy and cognitive function
Iron inclusion supports oxygen delivery and muscle function
Added herbs like maca and grape seed for enhanced mood and antioxidant benefits
Free from artificial flavors, colors, and fillers
Best for men: Thorne Basic Nutrients 2/Day
What we love
Things to consider
– Provides 2,000 IU of vitamin D3 per serving – NSF Certified for Sport – Includes high doses of vitamin B12 and vitamin K, beneficial for energy and bone strength
– Contains a high niacin dose (as nicotinamide), which may cause flushing in sensitive individuals – May not be suitable for those on blood thinners due to the vitamin K content
Thorne Basic Nutrients 2/Day is a complete multivitamin focusing on essential nutrients men need for optimal health. Each serving of two capsules includes 2,000 IU of vitamin D3 to support bone density and immune resilience, along with 600 mcg of vitamin B12 for energy production—ideal for men who may have higher requirements. This multivitamin is NSF Certified for Sport, making it a trusted choice for athletes, as it undergoes testing to be free of banned substances. The formula is also free from gluten, dairy, and soy, catering to individuals with dietary restrictions.
Key features
2,000 IU of vitamin D3, crucial for men’s bone and immune health
NSF Certified for Sport, ensuring quality and safety for athletes
Chelated minerals for better bioavailability and absorption
Gluten-free, dairy-free, and soy-free formulation
2-capsule daily serving for convenience
Best for adults over 55+: MegaFood 55+ One Daily Multivitamin
What we love
Things to consider
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Key features
Top multivitamin for kids: Hiya Kids Daily Multivitamin
What we love
Things to consider
– Free from added sugars, artificial colors, and preservatives – Subscription service with a refillable glass bottle, making it environmentally friendly – Third-party tested in an FDA-registered facility for safety and quality
– Some children may take time to adjust to the taste as it is less sweet than typical kids’ vitamins – Slightly more expensive compared to basic children’s multivitamins
For construction professionals with kids, the Hiya Kids Daily Multivitamin is a chewable multivitamin designed with kids’ health and safety in mind. It provides a blend of 15 essential nutrients from natural ingredients, supporting immunity, focus, and growth without added sugars or artificial additives. Packaged in a reusable glass bottle with monthly no-plastic refill pouches, this subscription-based multivitamin aligns with sustainable practices, making it an excellent choice for health-conscious families.
Key features
Free from added sugars, artificial colors, and preservatives
Eco-friendly packaging with a refillable glass bottle and compostable refill pouches
Third-party tested for quality, including heavy metal screening
Subscription model for monthly refills and freshness
Bottom line
A well-rounded diet is still the best source of essential vitamins and minerals, and supplements may not be necessary for many people. However, for busy professionals who work long hours with minimal downtown or those with specific nutritional needs, a high-quality multivitamin can offer valuable support to enhance a healthy diet.
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