How to Handle and Prepare Healthy Food in Challenging Times

Self isolation, social distancing and being home all day is challenging in many ways. One of the things that can get tricky to figure out, is how to feed yourself at home, make it healthy and nourishing at the same time, especially when you are used to take-out, restaurant visits and grab-and go foods.

There are now often long lines in front of grocery stores and we are told to go out only when necessary. Doing some planning to avoid being in these line-ups multiple times per week, will be a time and life saver these days.

Here are some tips I personally use to make the best out of the current lockdown situation.

Shopping Tips:

  1. Avoid going to get groceries more than once per week, if you can go only twice a month, that’s even better. This requires some planning to make sure you have wholesome foods, that last you that long.
  2. Look for food that will last. Stock up on dried beans, lentils, rice, whole grains, pasta, stock, tomato sauce + paste.
  3. Eggs last several weeks in the fridge. Buy a few dozen if you have the room in your fridge. Eggs are versatile and can be eaten for breakfast, lunch and dinner and are a great source of protein, as well as protecting your brain and supporting your liver function.
  4. Stock up on produce that can be kept fresh for a while. Cabbage and sweet potato for example, last for a long time.
  5. Make your meal plan for the next 7 days and buy the produce you need for those meals.
  6. Make sure to visit smaller stores as well, supporting local and small businesses is very appreciated in these times; besides they might have new products for you to try and bring some diversity into your shopping.
  7. Watch out for offers from local farmer’s market. They often advertise their vendors’ products online now and they can be ordered for pick-up or delivery. This is a great way of getting fresh produce and supporting the local economy.
  8. Explore other food delivery options and contact the farmer’s in your area directly and ask what they offer. Expand your network besides the regular grocery store and build your own chain of supply. It’s fun, believe me.
  9. Once you bring your groceries home, wipe down the packaging.


  1. Make larger meals, portion them and freeze them. This will bridge a few days that you won’t need to “hunt” for groceries. Soups are great to make in batches and freeze, so are stews, chili and curries.
  2. I encourage you to try new recipes while you have the time at home at hand. Now is a really good time to expand your cooking skills and introduce new foods or food preparation to your family. If you need help with inspiration and recipes, ask us for recipe books or subscribe to our meal planning service. This will give you a variety of new ways to enjoy food and expand your skill set.
  3. Make meal time a family affair. Involve your kids and other family members in the cooking process. Cooking is a great teaching moment and count towards home schooling credits. For reading and executing recipes, they will train their reading and math skills. The end result will boost their confidence. This makes for a win-win. Our recipes are easy and simple to follow, suitable for kids to make in many cases. Just try it.

Foods to include into your cooking right now to support your health:

  • Citrus
  • Peppers
  • Broccoli
  • Garlic
  • Ginger
  • Spinach
  • Almonds
  • Greens to be used within a week
  • Sweet potatoes
  • Sunflower seeds
  • Berries
  • Oatmeal
  • Beans
  • Turmeric
  • Canned tomatoes
  • Broths
  • Nut butters
  • Frozen veggies
  • Almond milk
  • Carrots
  • Kale

Foods that freeze well – buy in bulk

  • Toilet paper – na just kidding 😉
  • Butter
  • Stock
  • Berries
  • Herbs
  • Vegetables
  • Fresh meat
  • Fresh fish
  • Bread
  • Grated cheese

These are my personal tips to have peace of mind, when it comes to your nutrition in these unprecedented times.

If you are looking for further ideas on how to strengthen your immune system and stay on top of your health these days, make sure to get your FREE download of my 5 Key Strategies to Help Support the Immune System.

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