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It’s understandable that with so many people self-isolating and with fewer overall trips to the grocery store, meal and nutritional planning is going to take a hit.
Have some compassion for yourself, says Saskatoon-based registered dietitian Brooke Bulloch.
“I’m reminding families to let go of perfect eating,” she said. “People might be eating food they don’t normally eat — and that’s OK. Food can bring comfort in times of uncertainty. Really the priority right now is simply getting enough energy and getting enough food into your family.”
So what does meal balance look like now? Bulloch said it’s basically whatever protein source you have on hand, a grain or starch of some sort and adding some fruits and vegetables wherever possible.
“This is such a great opportunity to dig deep and use up food that may be starting to get a little freezer-burned, or things that are — you know — the expiry dates are starting to come,” she said.
Proteins can include eggs, cheese, yogurt, tofu, meat, seafood, dried beans and lentils or even nut butters.
Vegetables or fruit can be canned, fresh or frozen.
Grains and starches include rice, pasta, quinoa, oatmeal, dry cereal, potatoes and sweet potatoes.
“A family the other day said, ‘Oh yeah, we had Kraft Dinner and brown beans for lunch,’ ” Bulloch said. “Their protein source was the beans, their grain or starch was the Kraft Dinner, and we talked about maybe how they could round out that meal with either raw bell peppers or adding frozen peas to the Kraft Dinner.
“They felt embarrassed about that meal, and I said, ‘Absolutely not.’ ”
She does encourage people to have scheduled meals and snacks as much as possible to maintain some sense of routine and structure.
“Uncertainty can bring anxiety to everyone in the household, and having scheduled meals and snacks can add a little bit more of a predictable environment for your kids …,” she said. “It also helps to prevent grazing, which can often lead to poor consumption.”
Above all, Bulloch said, just do your best and don’t freak out if there are some days when nutrition takes more of a back seat.
“On days when you feel more motivated and you have higher spirits, prep something that’s more wholesome; do that,” she said. “On days when you’re struggling, just let it go.”
