
It’s back-to-school time and I hope you’re feeling re-energized after the summer. This month, we offer ideas, recipes and tips for nourishing stress-free eating, and ensuring your body and brain feel fueled.
To keep you going throughout the day, start with a fortifying breakfast, then a recharging lunch, followed by a delicious supper – adding energizing snacks in between. If that’s too much to change at once, here’s a four-week approach you can follow.
Week 1: Get ahead with your breakfast
Breakfast foods with a low glycemic index1 produce a slower rise in blood glucose concentration after eating. Pack your first meal of the day with carbohydrates (e.g. low-in-sugar breakfast cereals, oatmeal, whole grain toast) and combine with protein (e.g. plain dairy or non-dairy product, eggs, nut butters) to keep you feeling full longer.
Not a morning person? Prepare your breakfast on the weekends or the night before to ensure you still get a strong start to your day.
Here are some ideas to try:
Week 2: Leftovers with a purpose
With a bit of planning and by prepping extra portions, you can transform leftovers into tomorrow’s lunch. Try doubling up on recipes or buying ingredients that can be used in more than one recipe.
These resources offer good tips on how to master lunch meal prep:
Forgot your lunch? Check out seven places to grab healthy food on campus (Point Grey).
Week 3: Snack attack
Avoid a mid-morning run to the vending machine by preparing healthy snacks. The power of snacks works best when they include a minimum of two food groups – this helps reduce sugar crashes that can come from eating highly processed, easy-to-grab processed foods.
Here are some suggestions to explore:
Want some delicious make-ahead snacks? Check out these recipes:
Week 4: Become your own MasterChef
Looking for ways to spice up your meals, try new things or become a more effective meal planner? Consider one of these innovative ideas:
References:
1 http://www.diabetes.ca/diabetes-and-you/healthy-living-resources/diet-nutrition/the-glycemic-index