Fitness & Performance Nutrition Series: Topic 6

Understanding barriers to nutrition

Most people don’t need more nutrition education but rather a better understanding of the barriers that hold them back from changing their eating habits. Identifying what barriers have stopped you from changing your current eating habits and what barriers may hold you back in the future – and having a plan to help you overcome them – will guide your plan of attack moving forward!

Remember that sustainable change should happen along a continuum. What’s one small change you can make today that will make a positive impact on your journey? Strive for progress not perfection.

HERE ARE SOME tips for you to start implementing today!

Affordability
How to save money while buying groceries. Meal prep. Save money by buying in bulk Preparing your own meals and snacks at home Freezing extra servings of meals for later = saving money by spending less money eating out Our next post will dive deeper into meal prep tips and ideas!

Buy in BULK. Many foods are available in bulk as a much lower price. They keep for a long time in airtight containers and can be used in a variety of nutritious, inexpensive dishes.

 

Buy frozen fruits & veggies. Frozen fruits & veggies are usually just as nutritious as their fresh counterparts. They’re available all year round, sold in large bags, and are typically packaged at the height of their freshness.

 

Try replacing meat 1-2 times/week with other proteins such as legumes, beans, eggs, or canned fish. These are all cheaper alternatives to meat and are nutritious sources of protein.
How to save money while buying groceries. Deals. Grocery store deals of the week --> using apps such as Flipp to see what's on sale this week at stores near you Student discount days --> Metro, Food Basics, Superstore, Loblaws, Valu-Mart. 10% off on Tuesdays. (bring your student card)

Stock up when there are sales on common staples and favorite products.

 

Buy produce that’s in season. In-season produce is typically cheaper and more nutritious. Try to buy produce on sale and freeze the left overs before they go bad. Incorporate frozen produce into future meals & snacks.

 

Buy generic & in-house brands. Most stores offer generic and in-house brands at a fraction of the price of brand named items. These are often of the same quality as more expensive national brands.
How to save money while buying groceries. Getting the most out of ingredients. Learning to stretch ingredients out across multiple meals/snacks to make the most of your ingredients VS Spending extra money on more ingredients throughout the week

Plan your meals for the week and make a grocery list. Only buy what you’re sure you will use after making your weekly menu, and check out what you already have in your fridge & panty before going shopping.

 

Don’t shop when you’re hungry! Shopping while hungry can lead to impulse buying of things you don’t need and most likely won’t make you feel the greatest. If you’re hungry, have a nutrient rich whole food snack before going grocery shopping.

 

You don’t need to buy everything organic. Incorporating more inexpensive yet nutrient-rich foods into your daily routine will help you save money and eat well. Refer to the Clean 15 & Dirty Dozen to found out which foods are recommended to eat organic vs. non-organic.
What factors impact how you spend money on food and groceries throughout the week?  
Time to prepare & eat healthy foods
Planning when you'll grocery shop. Check your schedule and figure out the best day of the week you can dedicate to grocery shopping On the go options. Prepare washed and cut fruits and vegetables, overnight oats, energy balls, boiled eggs, quinoa salad, canned tuna salad, portioned trail mix
Leftovers. Cook a second portion for dinner to take for lunch the next day!

Think of meal prep on a continuum.

  1. If you’re making zero meals now, can you find time to make one meal each week?
  2.  If you’re making three meals now, can you find the time to make four?

If you can make just one extra meal, or pack 1 extra snack, you’ll be taking a positive action to change your behavior and improve your health & performance.
Big batch meals. Spend 60-90 minutes one day to cook multi-day meals. Making use of glass reusable containers to have meals ready. Freeze meals for a later day Which tip do you think will be the easiest to implement into your lifestyle?
Accessibility
Getting to and from grocery stores. Use Google Maps to see which grocery stores are in your area To get to and from the grocery store, consider finding a reliable bus route, walking, or carpooling with a friend who has a car Find a grocery store near you
Campus food services and nearby restaurants options. Use google maps to see what “healthy” options you have if you need to buy a meal When buying meals, ensure there is a source of protein, carbohydrate, and fat so it is a well-balanced meal to keep you fuelled for longer Space to cook at home. Communicate with your family, housemate, or partner when you will need the kitchen Create a house schedule or cook WITH your family, housemate, or partner
What are other ways you can eliminate the barriers in your life that are impacting your nutrition?  
Skills to plan & shop for meals
Create a menu for the week

Start each week by create a weekly menu!
Decide on Your Groceries. Use your weekly menu to decide what fresh ingredients you need from the grocery store Core meals. Come up with 3-5 “core” meals that you can make on a weekly basis. Examples: salads with pre-prepped protein (such as canned fish/beans) Stir-fries Simple stews Boiled or scrambled eggs One-pan dinners (a protein with roasted potatoes & veggies) Fruit & yogurt or cottage cheese Bean/lentil salads
Meal tips. Add some variety without completely changing the recipe by: Changing up the spices, protein or carbohydrate for a meal Trying a new salad dressing Including a season fruit Meal tips. Have a combination of least to most labor-intensive meals to work with your schedule. More free time: Try a new recipe! Build on a "core" meal. Busy day: Eat a pre-made meal (e.g. packaged salad)
Grocery shopping tips. Have “grocery list essentials” --> go-to items. Cheap options: --> buy non-perishable items in bulk; it lasts longer and reduces your frequent shopping trips What steps do you need to take to get started on planning your weekly meals?
Skills to prepare & cook healthy foods
Look for New Recipes. 1) Talk to family & friends to find out what they’re making 2) Surf the web. Make sure to include the recipes you want to try on your weekly menu! Try to find recipes that include similar fresh ingredients to get the most out of your ingredients and reduce waste.

Make your grocery list. Include all necessary ingredients from your weekly menu on your grocery-shopping list.

Plan out time to cook. Plan ahead to know how much time to allot to cooking + what is needed to make the meal. Preparation. Prepare all ingredients before cooking to reduce the feeling of being rushed
Make extra for later. Make larger portion sized dinners to pack in Tupperware for the next days lunch or to be stored in the freezer for another day. Use kitchen appliances. Use an instant pot/slow cooker to get work/tasks done while your dinner cooks without your supervision.
What other barriers do you find get in the way of you eating delicious home-cooked meals regularly?