5 TIPS FOR A STRESS-FREE BACK-TO-SCHOOL SEASON
The back-to-school season brings its share of changes: new schedules, returning to work or school, sports activities, lunch boxes, homework, and days that suddenly seem too short... After a summer where routines were sometimes put on hold, getting back into good eating habits can be intimidating!
With a few simple and effective strategies, it is entirely possible to get back on track gradually, at your own pace. Here are 5 tips to start the school year with more simplicity... and a lot less pressure.
1. Prepare some express meals for busy days
The back-to-school season often isn't the best time to cook a different meal every night. Focus instead on versatile and quick meals that can be prepared in advance and in large quantities!
Some easy combinations:
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Omelet + whole grain toast + fruit;
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Whole wheat pasta + tomato sauce + shrimp + frozen vegetables;
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Tortilla + cooked chicken + cheese + raw vegetables;
And if cooking just isn't realistic on certain nights, ready-to-eat frozen meals are an excellent fallback option! Keep a few in your freezer for quick meals on hand.
2. Keep snacks in your bag or at the office
Snacks are very useful when several hours pass between two meals to maintain stable energy and focus. Leave them in strategic places, always within reach, so you never run out!
Here are some ideas that keep easily in a bag, desk, or locker:
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Nuts, seeds, and dried fruit mix
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Whole grain crackers
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Individual fruit cups
3. Keep a small reserve of 'emergency' foods
You don't need a stocked pantry to be well-organized. A few strategic foods can save several meals:
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Canned tuna or salmon: for a sandwich or a quick salad
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'Minute' rice packets: to accompany a protein and vegetables
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Tortillas, bagels, and bread: for a breakfast or sandwich on the go
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Frozen vegetables: a side dish ready in 2 minutes in the microwave
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Frozen fruit: to add to a smoothie or a bowl of yogurt and granola
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Eggs: for a quick omelet or pre-boiled
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Pre-cut raw vegetables: handy for snacking or as a table centerpiece at meals
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Muffin and cookie mixes: healthy and quick options
With these foods, it becomes much easier to improvise a meal when the day doesn't go as planned!
4. Prepare only what will actually save you time
Meal prep doesn't have to take up your entire Sunday. Choose one or two tasks that truly make your week easier.
For example, you could:
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Cook a large batch of rice or quinoa
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Wash and chop a few vegetables, with your favorite dip!
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Prepare hard-boiled eggs
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Prepare 3-4 portions of chia pudding for breakfasts or snacks
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Double a recipe to have leftovers
A registered dietitian can help you find strategies for effective planning that fit your reality and your schedule.
5. Ease back into your routine gradually
After a few weeks of vacation, give yourself time to get back into the swing of things. Rather than trying to do everything at once during the first week, start with a few elements that will truly help you in your daily life. Start by:
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Resuming your weekly menu by planning 2 or 3 dinners
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Preparing a few practical recipes to freeze for busy weeks
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Planning a few snacks to leave at the office or in your bag
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Restocking your pantry with your basic favorite essentials for lunches
Once these habits are well established, you can add others as you go!
A simpler back-to-school season starts with small actions
Your eating routine doesn't need to be perfect to be useful. This year, rather than aiming for a "perfect" back-to-school season, choose two or three habits that are easy to implement!
Feeling overwhelmed by the back-to-school season or don't know where to start? You don't have to carry this burden alone. A registered dietitian can help you simplify your nutrition, establish a realistic routine, and find strategies tailored to your daily life.
Book an appointment with a Registered Dietitian for personalized support that truly integrates into your routine.
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