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Eating well during times of COVID-19

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Infographic of tips for eating well

Make the most of your food and remember food safety during these times of COVID-19.

Watch my  TV interview here with CTV Your Morning. 

TV host Lindsey DeLuce talking via video to Dietitian Sue Mah

Buy foods with a long shelf life. Fresh, frozen and canned foods are all OK. Some ideas: fresh carrots, potatoes, squash, onions and parsnips; frozen fruit, veggies, meat and fish; canned fruit, veggies, beans, soup and pasta sauce; shelf-stable milk or non-dairy beverages. Having these foods can help you get through tough times in case you become sick and can’t leave your home. I write the best before date on a green piece of tape and stick it right on the can for easy visibility! (See my pantry photo below.)

Keep a food inventory to remind you of what have. Go through your fridge, freezer and pantry. The kids can help with this too! Plan your meals using the foods you have on hand. Try new recipes using your pantry staples. Check best before dates and practice the “First In First Out” rule – use the foods that have the earliest best before date first. Circle or highlight items with an approaching best before date so you know to use them soon. Cross the items off the inventory as you use them so you know when you might need to buy more.

Wash your hands before and after cooking / eating. Wash all fresh fruits and veggies before eating, especially if you’re eating the skins. Cook foods to the right temperature. Keep raw foods separate from cooked foods, and use separate utensils / cutting boards for each. Keep hot foods hot and cold foods cold. Refrigerate leftovers within 2 hours or freeze leftovers to eat later. Eat refrigerated leftovers within 3 days. For more food safety tips, go to Canadian Public Health Association. 

Don’t share eating utensils. Avoid sharing food from the same container (e.g. avoid sharing popcorn or grapes from the same bowl.) No double dipping please. 🙂 Wash utensils in hot soapy water or in the dishwasher.

Sue's pantry with best before dates labelled on cans

Please take care and keep well!

– Sue Mah, MHSc, RD, PHEc, FDC

 

 

 

 

Do You Eat at Your Desk?

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Adult woman eating lunch at her desk and reading her smart phone

Do you eat at your desk? If you answered “yes”, you’re not alone.

A study at Dalhousie University found that almost 40% of Canadians eat at their desk (read more here and a read a news clip here).

In celebration of Nutrition Month, Dietitians of Canada encourages us to be mindful of our eating habits. This means being aware of how we eat, what we eat, why we eat, when we eat and where we eat.

Here are 3 reasons why eating at your desk isn’t a great idea.

  • You may be less productive. I’m a big fan of multi-tasking, but not when it comes to eating. Being glued to your screen all day can be tiring, stressful and inefficient. Step away from your desk to recharge and reboot your energy.
  • You may overeat. A study published in the journal of Physiology & Behaviour found that people who eat while reading their smartphones actually ate 15% more calories at that meal. Distracted eating makes it difficult for us to tune into what and how much we’re eating. Eating mindfully encourages us to be present with our food and enjoy food with all of our senses.
  •  You may be missing out on socializing and sunshine. If you have a desk job, you’re probably spending a lot of time sitting. Give your brain and body a break by taking time to have lunch with friends and co-workers. Head outdoors for some sunshine and fresh air. You’ll be glad you did!

 

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