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Eating well during COVID-19

List of tip for eating well during COVID-19

Sue Mah shares her tips on national TV to make the most of your food during times of COVID-19.

Watch Sue’s TV interview here with CTV Your Morning. 

 

TV host Lindsey Deluce interviewing dietitian Sue Mah in her kitchen

 

Buy foods with a long shelf life. Fresh, frozen and canned foods are all OK. Some ideas: fresh carrots, potatoes, squash, onions and parsnips; frozen fruit, veggies, meat and fish; canned fruit, veggies, beans, soup and pasta sauce; shelf-stable milk or non-dairy beverages. Having these foods can help you get through tough times in case you become sick and can’t leave your home. I write the best before date on a green piece of tape and stick it right on the can for easy visibility! (See my pantry photo below.)

Keep a food inventory to remind you of what have. Go through your fridge, freezer and pantry. The kids can help with this too! Plan your meals using the foods you have on hand. Try new recipes using your pantry staples. Check best before dates and practice the “First In First Out” rule – use the foods that have the earliest best before date first. Circle or highlight items with an approaching best before date so you know to use them soon. Cross the items off the inventory as you use them so you know when you might need to buy more.

Wash your hands before and after cooking / eating. Wash all fresh fruits and veggies before eating, especially if you’re eating the skins. Cook foods to the right temperature. Keep raw foods separate from cooked foods, and use separate utensils / cutting boards for each. Keep hot foods hot and cold foods cold. Refrigerate leftovers within 2 hours or freeze leftovers to eat later. Eat refrigerated leftovers within 3 days. For more food safety tips, go to Canadian Public Health Association. 

Don’t share eating utensils. Avoid sharing food from the same container (e.g. avoid sharing popcorn or grapes from the same bowl.) No double dipping please. 🙂 Wash utensils in hot soapy water or in the dishwasher.

Sue's pantry with best before dates labelled on cans

Sue’s pantry

 

Serving food safely during COVID-19

Since COVID19 arrived, you already know about the importance of hand washing. This is a great first step in handling food safely. Remember to use the WHO method to wash your hands every time before touching food or setting the table.

When it comes to serving food safely there are some additional simple steps you can take to help you keep germs at bay. For example, don’t let your fingers touch the surfaces of of dishes or utensils that come into contact with mouths or food. Here are some examples and tips to help you build your healthy habits and serve food safely during COVID-19 and beyond.

  1. Don’t put your thumb on top of a plate to hold it.
    Hold plates underneath with your thumb on the rim.
  2. Don’t touch the inside or lip of a cup.
    Use the cup handle instead
  3. Don’t let others touch the lid of your beverage container that comes in contact with your mouth!
    Ask the cup to be handed to you and place the lid on yourself.
    If others bring you a lidded cup consider removing it before you drink it.
    Pour canned or bottled beverages into a clean cup instead of bringing the can or bottle to your lips.
  4. Keep your hands off  the bowl of a spoon or prongs of a fork.
    Grip utensils by the handle and don’t let handles touch the food.
  5. Don’t share dishes, drinking glasses, cups, eating utensils.
    Wash your dishes well in hot soapy water after each use.

Keep well and remember it is important to get information from credible, trustworthy sources during this time. Dietitians are regulated health professionals committed to providing evidence-based advice and information that is tailored to your personal needs and challenges. For the latest and most up-to-date information on COVID-19, visit Health Canada at www.canada.ca/coronavirus