Simple meal planning

Eating well often starts with the classic question “what should we eat?” But planning for upcoming meals can require energy, which can be in short supply during treatments. Running out of inspiration? Just don’t feel like thinking about recipe ideas? There are ways to optimize your time and resources, while still getting the nutrition you need.

The first step is to always have basic, ready-to-eat or easy-to-prepare ingredients on hand that give you several quick and healthy options. Below are some examples of must-have ingredients:

• Frozenfoods: Just as nutritious as their fresh counterparts, frozen foods provide access to a wide variety of nutrients year-round. They should preferably be unprocessed (apart from cooking) or minimally processed, with as few added ingredients as possible. Here are a few examples of foods that can be conveniently stored in your freezer:
  • Frozen fruits and vegetables: spinach, peas, soybeans (edamame), green beans, Brussels sprouts, zucchini, berries, bananas, mangoes, and so on. Since they’re already cut or portioned, they’re very convenient and ready to be used in recipes for pies, soups, purees, cakes, gratins, stews, smoothies, and more. Plus, frozen vegetables cook faster and can be thawed and cooked in one step.
  • Frozen seafood: shrimp, fish fillets, and so on
  • Frozen sliced bread: defrosts in no time in the toaster.
• Partially prepared foods: Some minimally processed foods are good options to save time and quickly enhance a wide range of meals. This is particularly the case for foods that have already been cooked or portioned, including the following:
  • Cooked chicken: rotisserie chicken, cooked chicken breast pieces
  • Sliced or grated cheese
• Dry goods: In addition to being cost-effective, grain and legume products are part of a balanced meal. Here are some examples of good options for quick meals or snacks:
  • Grain products: pasta, quinoa, rice, vermicelli, noodles, polenta, oatmeal, popcorn
  • Baked goods: whole-grain pita bread, naan bread
  • Legumes: Lentils, unlike other legumes, don’t need to be soaked before cooking. Simply rinse them in cold water. They’re also quicker to cook, especially red lentils! In addition to being nutritious, they’re very convenient and can easily be added to soups, dhals, patties, stuffing, stews, salads and more.
• Canned foods: Canned foods, which are already cut and cooked, are ready to eat as is or simply reheated. Fruits and vegetables are often very fresh when they’re canned, so they’re just as nutritious as home-cooked foods. It’s therefore a practical, cost-effective option that’s available at low prices all year round. Depending on your needs, some canned goods can be indispensable to keep on hand:
  • Canned legumes (chickpeas, kidney beans, lentils, etc.)
  • Canned tomatoes (whole, diced, sauce or paste)
  • Canned fish (sardines, anchovies, mackerel, etc.)
  • Canned or pickled vegetables

Here are some tips for choosing, storing and eating canned foods:

• Not all canned foods are created equal. Read labels and, if possible, opt for canned foods that are unprocessed or minimally processed, with the least amount of added ingredients, sodium and sugar.
  • Keep canned goods in a dry place, away from high temperatures.
  • Rinse canned foods in cold water and drain before eating to remove excess sodium and make legumes easier to digest.

Note: Some can linings that prevent direct contact between food and metal may contain bisphenol A (BPA). BPA is a chemical compound that has the ability to migrate from containers to food. Once ingested, BPA mimics the effects of estrogen in the body, making it an endocrine disruptor. The risks associated with exposure to low doses of BPA in everyday consumer products are the subject of much debate; however, based on the scientific data available to date, Health Canada considers that food packaging in cans poses no health risk to Canadians. This said, if you’re worried about the potential consumption of BPA in the context of hormone-dependent breast cancer, you may want to opt for foods stored in glass containers whenever possible.

A nutritionist can provide you with personalized advice tailored to your needs.

Prepare for your trip to the grocery store

Preparing a list before going to the grocery store can save time and energy. Here are some tips for a complete and efficient list:

1. Before making your list, check what you already have.
2. Make your list gradually as you run out of ingredients.
3. Organize your list by department to save time at the grocery store.

To help you make better food choices, we invite you to view our video on food quality.

Keep a tidy pantry

Keeping your shelves, fridge and freezer neat and tidy makes it easier for you to see what you have at a glance, de-clutter your mind and feel motivated to cook. Here are some tips for keeping storage areas well organized:

• Group your ingredients by category.
• Identify your food if it’s been transferred to a container.
• Prioritize the foods to be eaten first.

Prepare for the difficult times

Variations in energy can sometimes be unpredictable. It can therefore be a good idea to prepare for harder times by making larger quantities of meals and freezing them in smaller portions.

And whether it’s tidying up your pantry, making a list, going to the grocery store or preparing meals, don’t hesitate to ask for help or take it when it’s offered.

You can also check with your local grocery store to see if online ordering or delivery services are available.

When it comes to eating well, there’s no need to indulge in recipes that are too elaborate or contain too many ingredients. The simplest recipes are sometimes the best! Depending on how much time and energy you have, don’t hesitate to opt for assembly recipes, which combine only a few ingredients. To help you easily put together balanced meals, we invite you to view our video that provides simple guidelines for covering your nutritional needs.

• Assembly cooking: This is especially useful when you’re short on energy or time and offers great flexibility without complicating your life. Indulge your creativity and your cravings by assembling fresh, semi-prepared or prepared ingredients, or even leftovers, to create a complete meal (web page in French only). Cold, no-cook meals often give off fewer unpleasant odours, which can be nice for people suffering from nausea. These include salads and poké-style bowls, as well as toast and sandwiches.
• Odds and ends (whatever’s left in the fridge): Planning meals around leftovers is a cost-effective solution that reduces waste, as long as the leftovers are safe to eat. Many leftovers can be re-used and even improved by incorporating them into soups, fajitas, gratins, stir-fries, casseroles, omelettes and so on.
• All-in-one recipes: Because they require only a few steps and everyone can enjoy them, “all-in-one” recipes (such as stews, soups or stir-fries) offer infinite possibilities, depending on your needs and the foods available.

We invite you to watch our other educational videos to discover simple recipes and learn more about healthy and adapted eating after a breast cancer diagnosis. Don’t hesitate to consult a nutritionist for personalized advice to ensure that your meals are balanced and suitable to your needs.

Planification de repas à base de restes, Guide alimentaire canadien

Les restes, combien de temps se gardent-ils? Guide alimentaire canadien

8 conserves à garder sous la main, Guide alimentaire canadien

10 raisons d’acheter des fruits et légumes surgelés, Guide alimentaire canadien

Bisphénol A et des substituts du BPA dans certains aliments en conserve et certaines préparations pour nourrissons – 1 avril 2018 au 31 mars 2019