Building Your Food Self-Care Toolbox

Self-care is not just about bubble baths and face masks (although both are lovely); self-care also involves taking care of our body like brushing our teeth, wearing a seatbelt, using sunscreen, etc. Why not approach food and eating in the same way we do other self-care skills? Unfortunately, the world we live in can often make us feel bad about the way we eat with negativity and judgment. At As You Are Nutrition, we know it’s pretty countercultural to use nutrition as a tool for self-care instead of trying to hack or manipulate our nutrition for weight loss. Not only is this approach life changing, but it also promotes improved health outcomes!

In this blog post, we'll build some food self-care tools for our toolbox that can help nourish the body, redefine your relationship with food, satisfy cravings, and support your overall well-being.

*We recognize not all of these self-care tools will be accessible to everyone and many require certain privileges like access to safe food storage, food security and able bodies. Work with an in-network dietitian to individualize your food self-care tool box!

Cooking & Assembly Meals

When it comes to food self-care, preparing our own food is an essential tool that allows us to honor our food preferences and nourish all parts of our body (more than just our tongue). Cooking not only gives us the opportunity to experiment with flavors and textures, but it also empowers us to choose the ingredients for our dishes. Whether you are a seasoned chef or a novice in the kitchen, cooking can be a creative and fulfilling activity that brings joy and satisfaction to your daily routine.

In our fast-paced lives or in living with a chronic illness or disability, finding time or having the ability to cook every meal can be a challenge. That's where assembly meals come in. Assembly meals are a convenient and time-saving way to ensure that you are still nourishing your body, even on busy days. These meals involve combining pre-prepared ingredients to create a balanced and satisfying dish. One yummy example of an assembly meal is a burrito bowl: microwave rice, canned black beans, romaine lettuce, and shredded cheese, topped with avocado slices and salsa.

Snacks on the Go

When life gets hectic, it's easy to skip snacks or just have a coffee to keep going. However, with a little planning and preparation, you can have delicious and nutritious snacks on the go that will keep you energized throughout the day.

One of the simplest and most satisfying snacks on the go is trail mix. Combine a variety of nuts, seeds, dried fruits, and a touch of dark chocolate for a mix that is both sweet and savory. Portion it out into containers or resealable bags for easy grab-and-go snacks.

Check out this blog by one of our dietitians, Katy Zanville for how to build more a satisfying snacks!

Flexible Meal Planning

Meal planning is a powerful tool that can help us save time, money, and stress when it comes to our daily meals. However, rigid meal plans can often become overwhelming and trigger disordered eating symptoms. That's where flexible meal planning comes in.

Instead of planning every single meal and snack for the week or meal prepping everything in containers, flexible meal planning allows for spontaneity and adaptability. Start by brainstorming a list of meals and snacks that you enjoy and that fit your dietary & cultural needs. Then, each week, choose a few recipes or meal ideas from your list and create a loose plan. This way, you have a general idea of what you will be eating, but you still have the freedom to switch things up based on your cravings, schedule, or what's available in your pantry.

Flexible meal planning also allows you to make the most of your leftovers. For example, if you roast a whole chicken for dinner one night, you can repurpose the leftover meat into a salad, sandwich, or stir-fry for the next day's lunch. By being flexible and creative with your meal planning, you can reduce food waste and make the most of your ingredients.

Grocery Shopping

Grocery shopping is a crucial step in our food self-care journey. By being intentional and mindful in our shopping habits, we can ensure that we are bringing home nutritious, delicious and affordable ingredients. Budgeting is another skill that can include buying in bulk (like rice & beans), buying shelf stable ingredients like canned foods, shopping at different grocery stores and looking for deals or coupons.

One way to approach grocery shopping is by planning your meals in advance and creating a shopping list based on those meal ideas. While whole foods are powerful for our nutrition, there is also a place for innovative food products, such as processed foods, in our food self-care toolbox. Processed foods can provide convenience, variety, and flavor to our meals. By having a balanced amount of both in our diet, we can utilize our tool of assembly meals, practice food neutrality, and support our gut health. Check out our blog post on the benefits of using canned and frozen foods.

Safe Food Storage

Proper food storage is such an important self-care tool for maintaining the quality and safety of our ingredients. By following a few simple guidelines, we can ensure that our food stays fresh and safe to consume.

First and foremost, it's important to store different types of food separately to prevent cross-contamination. Raw meats should be stored on the bottom shelf of the refrigerator to avoid any drips or spills onto other foods. Fruits and vegetables should be stored in separate crispers or drawers to maintain their freshness.

Investing in airtight containers and storage bags can also help extend the shelf life of your ingredients. These containers not only keep your food fresh but also prevent any odors from spreading in the refrigerator.

Lastly, regularly clean out your refrigerator and pantry to discard any expired or spoiled food. Keeping your storage spaces organized and clutter-free can help you see what you have on hand and prevent food waste.

Comfort Foods

Lastly, let's not forget the importance of comfort foods in our food self-care routine. Comfort foods are those that bring us joy, nostalgia, and a sense of well-being. They are the foods that make us feel warm and cozy, like a big bowl of Pozole or a slice of homemade apple pie.

Remember, food is not just about fueling our bodies; it is also about nourishing our souls and bringing joy to our lives. Check out our blog for more on why it’s important to include comfort foods.

Food self-care is a great way to take care of your overall well-being. By utilizing these important tools instead of focusing energy on restrictive diets, you can nourish your body, satisfy your cravings, and redefine your health. Whether it's through assembly meals, having snacks on the go, or incorporating comfort foods into your routine, self-care through food is a powerful way to show yourself love and kindness. So, embrace these tools, experiment with new flavors, and discover the joy of nourishing yourself.