Back to Basics
Have you found yourself feeling burnt out at mealtime and increasingly drawn to more simple meals?
Even more recently, I’ve been pondering this with the current public health crisis that keeps most of us from popping into the grocery store every few days while relying more on pantry and freezer foods. Today, it’s very easy to get caught in a comparison trap, especially as we connect with others through various forms of social media. While social comparison theory tells us that it's normal for us to compare our lives and circumstances to others, it’s generally not helpful. It can be especially destructive if we are comparing our food choices.
We all have demands on our time and energy, and we all still need to eat. Eating is non-negotiable, yet hectic life can make preparing food feel burdensome. Add in the “comparison-itis” when we see others posting photos of perfectly curated meals, boasting about their kiddos being super adventurous eaters, or claiming how easy it is to “eat healthily,” and it can easily lead us into a downward spiral of feeling like we’re not enough.
What if we could relieve some of the pressure we put on ourselves regarding food and get back to basics? Here are some suggestions to deal with mealtime stress while helping you feed yourself (and your family) with a bit more ease:
Aim to get three food groups at most meals and 1-2 food groups at snacks. If you have a source of protein, a grain or starch, and fruit or veg on your plate, you’re doing great! Peanut butter sandwich, yogurt, and an apple? You’re good. Spaghetti, jarred sauce, frozen meatballs, and a salad kit? Fantastic!
Don’t stress about perfectly balancing every meal (see #1 says aim to make most...). One of the many wonderful things about our bodies is that they tell us what we need. You might notice that if your meal is made up of entirely one kind of food, you are likely to crave something different that offers different nutritional qualities the next time you eat. Note: if you are working on recovering from an eating disorder or chronic dieting, becoming attuned to your body’s needs will take work and time. Be patient with yourself.
Make a list of meals you know you can pull off in a pinch without a recipe. These meals might include things you almost always have in your pantry/fridge or are adaptable based on what you have. Think: quesadillas, pasta dishes, eggs, sandwiches, quick soups, or rice dishes.
Have backup. Some days, even your most simple meals will feel like too much work, and that is ok. You still need to eat, which is when it’s good to have backups; foods you can consume with minimal efforts, like frozen pizza, microwave meals, and cereal with milk or yogurt. To me, satisfaction can be found in these foods just because they can give us a break when we need one.
While it’s normal and positive to crave variety in our food choices, it is also important not to get caught in a trap of feeling like we should always aim to try something new, better, more interesting, more balanced, etc. In addition to honoring our hunger and choosing foods that satisfy our bodies and taste buds, nourishing ourselves well also means considering our time, energy, and food availability.
Hopefully, we can all learn to appreciate the beauty of sticking a frozen pizza in the oven as much as a carefully prepared homemade meal!
