Staying Healthy While at Home

They say you don’t miss a good thing until it’s gone, and doesn’t that hold true right now? Our lifestyles have been completely turned upside down by the COVID-19 virus. However, with more people cooking at home and having a little more time in the day, this could be a fantastic opportunity to form new, healthy habits.

Good nutrition is crucial for health. Especially at times when the immune system needs to fight back or if you have pre-existing medical conditions such as cardiovascular disease, diabetes or hypertension (as this can increase the risk of serious complications should you become unwell).

PLAN AHEAD – with restrictions on our shopping days it could be easy to bulk buy but this could lead to over-eating or wasted food. Plan your meals ahead and take a list to the store. Buy only what you need before your next shop to reduce waste and ensure there is enough to go around!

BEST BUYS – choose produce that lasts longer. Citrus fruits like oranges and grapefruits are good options. Apples and pears are great fresh but also stewed down if they are beginning to over-ripen. Try freezing fruit to make a delicious addition to smoothies. Cabbage, cauliflower and broccoli will tend to have a longer shelf life than other vegetables as long as they are kept in the fridge. Root vegetables like beets, carrots & turnips will keep well and when roasted can be an easy addition to any meal. Make some hearty soups with any vegetables that are starting to look like they have seen better days.

FROZEN FRUITS & VEGETABLES – perfectly nutritious and ready prepared: frozen fruits and vegetables are a great, long lasting source of vitamins, minerals and fiber. Pre-chop and freeze onions, garlic and ginger and place into ziplock bags, this can be a great way to add flavor to any homecooked meal!

TINNED GOODS – choose fruit in juice, vegetables or tuna in spring water and low sodium, pre-soaked beans or lentils. These are low in saturated fat, high in protein and fiber and great for adding to soups, salads, stews or making spreads & dips such as hummus. Be creative, if the store is out of chickpeas or black beans, swap it out for a different bean you haven’t used before. Another positive of tinned goods is that they can be easy on the purse or wallet during these tricky times.

Lastly remember to STAY ACTIVE – lots of local facilities are hosting online classes. There are youtube channels and apps available for anything from HIIT training to line dancing. This is a great time to try something new!

If you are concerned about your or your child’s nutritional health and feel you would benefit from support from a Registered Dietitian please contact us at Island Nutrition on 295-4082 or at

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