Nutrition

3 Tips for Meal-Prepping During a Pandemic

April 10, 2020

Diet, or what a person eats, is one of the most important factors someone with type 2 diabetes can control to keep blood sugar in range. Eating right takes a little thought and planning during the best of times. During more challenging times like the Covid-19 pandemic, a little extra vigilance can go a long way to keep you healthy and safe.

One opportunity for many, during the pandemic, is that you may have more time at home. This means you may have more ability to prepare meals. Try and use this extra time to sharpen your culinary skills as it can pay dividends down the road. When you prepare your own food, you have the advantage of knowing exactly what is going into it. Plus, it’s generally much more cost effective to eat at home versus dining out. Here are three tips for meal planning and prepping during the COVID-19 pandemic:

Limited Supply Means You Need to be Flexible

Due to the pandemic, you may not be able to find some food items/ingredients you’re looking for when you arrive at the store. Have a list with some back-up options in place—for both specific ingredients and meal options. For example, if you were planning on making chili but your grocery store is out of lean ground meat (beef, turkey or bison), consider making vegetarian chili. It can still be a healthy, tasty, and satisfying substitute—and you won’t need to rethink your entire meal-planning on the fly or have to run to multiple stores for ingredients.

Food Durability

In a perfect world, we all eat fresh food all the time! Unfortunately, we don’t live in a perfect world and with the current situation, the less you can be out in public the better. Having foods on hand with a longer shelf-life can help limit the number of trips you need to make to the store. Stock up on fresh foods when you can, but you can supplement with healthy canned and frozen items as well. Frozen fruits and veggies can be just as nutritious as fresh foods, and you can store them for a much longer time. Just be sure to read the label to avoid any added sugars, which can hide in juices, preservatives or sauces. 

Make use of canned goods as they have a long shelf life. Things like canned tuna can be a primary protein in a dish, has a very long shelf life, and takes up minimal space! Canned sauces can provide different flavors for the same base ingredients. Canned soups can be the base for a meal—simply add fresh or frozen veggies or protein to liven it up. DO be aware of sodium content when looking at canned goods.

Obtaining Your Food

To limit your exposure to a possible COVID-19 infection, you may want to reduce your trips outside the home. With that in mind, consider using grocery-store alternatives when and where you can. Four good options to keep you out of stores include:

  • Grocery store home delivery services such as Instacart 
  • Curb-side grocery pick-up 
  • Delivery meal services like Blue Apron or Hello Fresh 
  • Have a family member/friend shop for you

By keeping yourself out of public places, you’re taking meaningful action to limit your risk to COVID-19 exposure  and keep yourself healthy. 


Sponsored by Level2

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