It seems it’s hardest to eat healthy when we’re the busiest, but that’s when we need to most. And on the farm, what’s busier than harvest? 

Healthy eating is particularly important during farming’s busiest times of planting and harvest, where long, often stressful hours require additional energy and focus.

When our farmers head to the field at 5 a.m. and stop sometime between 9 and 10 p.m., keeping them nourished becomes an important contribution to harvest. 

If you’re the one packing those field meals, try thinking beyond a sandwich, chips and cookie. How about a salad packed with leafy greens, cucumbers and tomatoes, as well as ham, turkey or roast beef? Or perhaps a cup of soup with that sandwich?

And yes, I can hear my father, who farmed all his life, arguing that he doesn’t have time to eat like that in the field. But that really is the point: Those five to 10 minutes you stop for a lunch break is as important as the food. Taking a break is critical.

My mom used to haul the slow cooker to the field where she dished up vegetable soup, chili or Italian beef to the guys helping my dad in the field that day. She’d also bring a veggie tray and apples. Rather than portion it all out, she’d serve it family style, because she was never sure just how many were helping that day. Mom would have a picnic basket with all the plates and silverware ready to go, so she didn’t have to pack it each time.

Here are some easy swaps that can make a big health difference:

1. Swap white for wheat. If sandwiches are still supreme, substitute whole wheat for white bread to boost the fiber, and slow down digestion and spikes in blood sugar.

2. Go for H₂O. Swap your soda for a water.

3. Change your portions. Eat less meat and more vegetables.

4. Start day right. Don’t forget to start the day with breakfast — and incorporate some fruit into the meal.

5. Try some stretching. Do five to seven minutes of stretching before you climb into the combine or tractor cab to get your blood flowing.

6. Add some green to lunch pail. Try broccoli and dip, leafy green lettuce to your sandwich, or a spinach salad.

7. Hydrate, hydrate, hydrate. Don’t leave the house without a thermos or bottle or two of water.

8. Read food labels. That includes your protein bar. Choose a protein bar with at least 5 grams of fiber, less than 5 grams of sugar and at least 10 grams of protein. (By the way, that 5-5-10 rule is great for choosing cereals as well).

9. Go fresh. Replace dessert with fresh fruit.

10. Choose healthy snacks. Incorporate a handful of nuts and grapes or string cheese as a snack.

11. Watch portion size. Use smaller bowls and plates to watch your portions. Too heavy of a lunch makes you feel sleepy. Better to have smaller portions more often.

Here’s a recipe for BBQ pulled pork that can be done in the slow cooker. Serve it on a whole wheat bun and add a side of coleslaw.

BBQ Pulled Pork Sandwiches

Heat oil over medium-high heat in a very large skillet. Brown pork in hot oil on all sides. Place browned pork and onions in a 5- to 6-quart slow cooker. Combine tomato sauce or ketchup, Worcestershire, vinegar, mustard, brown sugar, the ½ teaspoon salt, cayenne pepper, and black pepper in a medium bowl. Pour over pork and onions. Cover and cook on low for 10 to 12 hours, or on high for five to six hours.

Transfer pork to a cutting board; reserving cooking juices and onions. When cool enough to handle, cut pork off bones and coarsely chop. Combine pork, onions and as much of the juices as desired to moisten in a bowl. Serve pork on buns with Creamy Coleslaw.

Creamy Coleslaw

Combine mayonnaise, yogurt, vinegar, sugar, celery seed, and the ¼ teaspoon salt in a large bowl. Stir in cabbage and carrot. Cover and chill for at least two hours before serving. Store in the refrigerator up to 24 hours. Stir before serving. Makes 3½ cups.

Fargo is a registered dietitian with Southern Illinois University Medical School in Springfield. Send recipe ideas to her at [email protected]. The opinions of this writer are not necessarily those of Farm Progress/Informa.