Eating Healthy at Home During Self-Isolation: There Is No Cookie-Cutter Plan
Kate Irwin • April 10, 2020
Rule No. 1: Nutrition advice should never be cookie-cutter, there is an art to figuring out the nutritional needs of each individual.
Now more than ever with being at home in self-isolation, there are a number of factors that play into a successful nutrition strategy. Things like availability of food, your ability to get to the grocery store, limiting exposure by taking less frequent trips to the grocery store, your finances, and of course stress are all playing a large role in people's current nutrition strategies.
When you combine all of these factors together they have an effect on what, when, and how we are eating. While using these factors as an excuse to let your nutrition go off the rails isn’t ideal, it’s also important to find the balance of what you can handle and what fits your current situation.
Currently, everyone’s reality is different so trying to find a one-size-fits-all way of correct eating isn’t possible. The first step towards better nutrition and long-term good health is to focus on foods that will last a long time in your home. It’s also a great time to remove the guilt of eating, and focus on adding in nutritious food where possible. Last but not least, don’t stress too much if you aren’t able to stick to how you were eating previously.
The two things I personally find challenging right now are:
- Getting enough protein
- Getting enough veggies
Oh, and not eating my son’s Easter chocolates...
Instead of stressing I simply try to add in vegetables to most meals and increase my protein a little bit each day..
Below you’ll find a list of easy, multi-function items to have on hand as well as recipes that will help you increase your intake of nutrient-dense foods.
Black Beans:
These are a great multi-functioning bean! They are a source of protein and can be involved in a multitude of meals! Try out some of my favorite recipes below.
Black Bean Brownies
: The sweet side of black beans, easy to whip up and hit that chocolate craving.
Easy Burrito Bowl: Don’t stress if you don’t have all the ingredients, throw together whatever you do have.
Black Bean Rice: The combination of beans and rice is what makes it a complete protein!
Canned and Frozen Vegetables:
While they may not be ideal for all meals, having things like frozen or canned corn, canned tomatoes, and canned/frozen peas on hand will allow you to add them to meals quickly. Frozen in-shell edamame is a great option for added protein. If you haven’t tried them you will be pleasantly surprised. A quick 5-minute boil, add some salt and you have a great afternoon snack!
Cherry Tomatoes:
This may seem random but they are such a great quick 'add on' to any meal. You can grab a handful as a snack, or they can be included in salads or the above burrito bowl. They also tend to last a while (tip: keep them on the counter, not in the fridge) and when they are getting a little soft, at the end of their life, they are perfect to add into your pasta sauces. By adding some fresh tomato to your sauce you increase the nutrients in the sauce. Try this pasta sauce!
Protein Pancake Mix:
I love this brand
and have found having these on hand is very helpful right now. Nothing like a big comfort food breakfast. I pair these up with some scrambled eggs and use some frozen blueberries to make a little “jam” topping and it’s perfect. I also will make a few batches at a time and throw the rest in the fridge. I find they last 3-4 days easily and you just have to toast them next time you want some! (I buy these at Costco or Longo’s)
Try adding some of these items to your grocery list and incorporating them each week! If you have any questions or need more tips ask us about starting one on one nutrition coaching with us. We will customize a plan that is realistic and easy for you to follow.
-Kate Irwin
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