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How to maintain nutritious eating while easing back into pre-pandemic life

How to maintain nutritious eating while easing back into pre-pandemic life

Written & provided by: Registered Dietitians Team by ShoppersTM


A return to consistency and routine may also require a shift in perspective when it comes to meal preparation, as Canadians across the country slowly return to life as it was pre-pandemic.

Returning to daily routines might have you feeling like there’s:

  • Less time available to prepare meals and snacks
  • Greater need for portable foods that are travel-friendly
  • Decreased access to the kitchen
  • Increased need for creative strategies that can be flexible for your busy lifestyle


Getting back into a routine can mean busier schedules and less time at home. But the good news is, there are many strategies we can lean on as we become busier to help ensure that nutrition doesn’t take a back seat.

Tips on maintaining healthy eating while easing back into routines:

Plan Ahead

There’s truth in the statement “planning is the key to success”. Take advantage of time when you are in the kitchen and make the most of it. The great part of planning ahead is that it’s a flexible strategy that can mold to fit your lifestyle. Whether you enjoy spending a Sunday afternoon cozied up in the kitchen or need a way to maximize your time spent cooking weeknight dinners, there’s a strategy for you.

Some “plan ahead” strategies you can try are:

1. Batch Cooking

Cooking large recipes and portioning into individual meals for the week. Great for work and school lunches.

Recipes that work well for batch cooking include:

  • Soups, stews and chili
  • Curries
  • Stir-fries
  • Pasta salads


 2. Cook Once, Eat Twice (Planovers)

Involves cooking a larger amount of an ingredient that you were already making for dinner. Results in a quicker meal the next day without requiring extra time in the kitchen.

Great planovers include:

  • Cooked vegetables
  • Rice, noodles or pasta
  • Quinoa, barley or bulger
  • Oatmeal


3. Go-To Meals

Creating a list of meals you can put together in a short amount of time, can make busy weeknights feel more manageable.

Try the following ideas for fast meals that don’t skimp on nutrition:

  • Omelette and toast
  • Pita pizzas
  • Breakfast wrap made with spinach, scrambled eggs, salsa and cheese
  • Rotisserie chicken, bagged salad and a whole wheat roll 

If you’d like to learn more about how planning ahead can work for your unique lifestyle, book a free 15-minute consult call with one of our Registered Dietitians today.


Make breakfast a priority

Eating something in the morning is a great way to ensure adequate energy throughout your day, especially when you’re on the go.

Reach for quick and easy ideas like:

  • Peanut butter and banana rolled up in a tortilla
  • Pre-shelled hard-boiled eggs and a piece of fruit
  • Homemade whole wheat muffin with a glass of milk
  • Overnight oats


Stay hydrated

The average Canadian adult needs between 2-3 L of fluids per day. Returning to routine can sometimes translate to more time spent on the road, which may make it more challenging to meet these needs. Pack a reusable water bottle to ensure you stay hydrated, even when you’re away from home. Experiment with different flavours of infused water like strawberry and basil, lemon and lime or cucumber and mint.

For more ideas on how to maintain nutritious meals while getting back to routine, talk to one of our Registered Dietitians today.

Nutrition plays a key role in our health and wellbeing, especially when we’re on the go. By following these tips, you can ensure you’re fueling your body with the nutrients it needs as we transition back to normal routines. 


The information presented in this blog post is designed for educational purposes only. You should not rely on any information on this post as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for professional counseling care. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.



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