Try these tips to start or maintain a healthy approach to eating.
1. Plan ahead.
- Think about your meals and snacks in advance to avoid multiple trips to the grocery store. Try using a Weekly Menu Planner. These plans can be kept for future use. For helpful meal planning tips, see “Meal Planning.”
- Create balanced meals: 1/2 plate vegetables and fruit, 1/4 plate protein, 1/4 plate whole grains. Balanced snacks include fibre and protein, such as apple and peanut butter or whole grain crackers and cheese, which can help keep you fueled between meals.
- Stay hydrated. Consider keeping a water bottle at your workstation.
2. Stick to a schedule.
- Aim to have three meals per day, every 4-6 hours.
- If you are working from home, prepare your meals and snacks as though you are going to work for the day. Plan similar timing for meals as you would at a role in a space outside your home.
- Eat your meal away from your work area. It can help you recharge both physically and mentally.
3. Shop on a budget.
- To reduce your grocery bill, consider frozen foods such as fish, meat, vegetables and fruit; canned foods, including beans, lentils and tuna; and bulk whole grains such as oats, brown rice, whole grain pasta and barley.
4. Consider healthy substitutes.
- Be mindful that certain ingredients at the grocery store might be out of stock. Consider simple substitutes as a backup plan, like chickpeas instead of chicken in your stir fry. Use Canada’s Food Guide to find alternative ideas for each section of the plate.
5. Make your food last.
- Leftovers can be a great way to reduce food waste. Consider including leftovers as part of your meal plan. Keep leftovers in the fridge for up to 3 days – reheat thoroughly before eating.
6. Be Mindful.
- During times of uncertainty, we may be feeling new or unfamiliar negative emotions. If you notice you are reaching for food to comfort yourself, consider other forms of self-care such as calling a friend, listening to music, yoga or calm breathing. If you are new to self-care, consider a small task each day using the 30 Days of Self-Care calendar. You can also talk to your health care provider about the mental health resources available to you through your Primary Care Network.