This document provides an overview of healthy eating strategies during COVID-19 self-isolation. It discusses how isolation can impact food access and routines and provides tips for meal planning, budgeting, and using food storage options. It emphasizes the importance of immune health through nutrient-dense foods, stress management, hydration, and sleep. Comfort eating is addressed by suggesting mindful alternatives or additions to comforting foods. Overall health and well-being during this time requires balancing nutrition, mental health, self-care, and connecting with support resources.

1. Healthy Eating
During COVID-19
Self-Isolation
Lynda Soberanes, MSc, RD
Dietitian, InspireHealth

2. AGENDA
• Overview of InspireHealth Services
• Nutrition and COVID-19 Self-Isolation
– How is Nutrition affected? What can we do?
• Changes affecting our food and nutrition
• Immune Health
• Mental Wellbeing

3. InspireHealth
• Not-for-profit charity
• Partially funded by BC Ministry of Health, rely
on donations from community
• No patient fees
We support people with cancer and
their families to play an active role in
their own care.
All programs and services emphasize
evidence-based lifestyle approaches
that support health & well-being.
Vancouver
Virtual
Centre
KelownaVictoria

4. The Importance of Stress Reduction
• Stress reduction has a profound
impact on health.
• Chronic stress suppresses
immune function.
• All of our programs and
services support stress
reduction.
• Relaxation and stress
reduction takes practice.

5. Who is Eligible?
• A current or past cancer diagnosis
• A personal health number (PHN)
• Age 16 and over
• Family and supports are encouraged to participate
• Patients can attend before, during and after their cancer treatments
• Patients can attend if they have not been offered or have chosen not
to pursue cancer treatments
• No referral necessary

6. COVID-19 Self-Isolation: A Time with
Challenges to our Food, Eating Habits
and Nutrition
• Changes affecting our nutrition: Accessibility, Time
& Household Changes
• Immune Health
• Mental Wellbeing: Stress, Comfort and other
Nourishing Practices
What can we do?

7. Access to Food May be Different
• May not have access to usual foods
• Shopping more infrequently
• Availability of ordering options
• Not the same budget for food

8. Access to Food- What to do?
• Menu Planning & Shopping on a Budget (IH upcoming
workshop)
• Ask for help, if needed
• Simple recipes
• Allow flexibility if you don’t find one ingredient
(substitutions!)
• No need to buy too much, be prepared for 2 weeks
– Dried foods
– Canned foods
– Frozen foods- fruits and vegetables

9. Access to Food- What to do?
• Delivery options in your area for those in treatment
• Support local
• Grow/Make your own food
Some ideas if your space is limited:
–Grow herbs
–Seed sprouting
–Prepare your own kombucha, kefir, yogurt

10. Changes to Routine
• Create a different routine
that works for this moment
• Dynamics may be different-
who does what at home
‒ Be flexible, taking
turns
‒ Getting kids involved

11. Changes to Routine- What to do?
• Re-purpose foods
• Use your freezer!
• Batch cook on days you have time
Some ideas:
-Smoothies, apple sauce- freeze in muffin tins
-Chili , soups
-Cook grains (rice, quinoa…) and freeze
-Cut up veg in fridge for easy snacking

12. Food safety principles
Variety of foods can provide you with nutrients known to play a
role in immunity
Carbohydrates: Whole grains role as prebiotic- supporting
probiotic balance and its relation to inflammation
Probiotic foods: yogurt, kefir, kombucha, miso
Protein: needed for immune cell creation
Fats: fatty acids play a role in inflammation, hormone
production, cell membranes
Omega 3: salmon, flax seeds, walnuts, hemp seeds
Immune Health

13. Immune Health

14. Meal Consistency and Composition:
Blood Sugar Balance
carbs

15. Immune Health…
• Sleep
• Hydration
• Exercise
…and Mental Wellbeing

16. Mental Wellbeing
What people express:
• Uncertainty
• Fear, sadness
• Stress about food, body,
nutrition, money…and more
While certain stress level/types can be normal or motivating …
…chronic stress can contribute to health issues.

17. Stress: Autonomic Nervous System
• Rest, digest,
repair
• Optimal
immune
function
• Fight, flight,
freeze
• Impaired
digestion,
immune
function

18. Supporting Your Mental Wellbeing
with Whole Foods
Higher need for energy and nutrients from
whole foods may happen during stress.
Carbohydrates Protein Fats

19. Nutrients for Mental Wellbeing
• Vitamin B6 : Salmon, leafy greens, chicken/turkey, avocado, hazelnuts
• Vitamin B12: Fish, beef, milk, eggs, chicken. Fortified nutritional yeast
• Magnesium: Cashews, pumpkin seeds, buckwheat, cacao, beans, leafy greens
• Antioxidants: Beans, soy, fruits, nuts, veggies, spices (turmeric, ginger…)
• Essential fatty acids: salmon, nuts, seeds
• Probiotics: kefir, yogurt, kambucha, pickled vegetables

20. Hydration
• Crucial for the functions of the human
body: removal of waste, circulation, etc.
• Dehydration may be linked with
increased cortisol levels.
• Adequate fluids: non-caffeinated
beverages (water, herbal teas…)
• Urine colour

21. Managing Stressors
•Decrease stressors that are within your ability
•Increase healthy stress relievers.
•Identifying stressors and what you can do to
reframe/decrease/process them.

22. Breathe

23. Nutrition Considerations
Some things to keep in mind:
⁻Healthy food does not have to be
fancy or expensive
⁻A healthy diet vs. perfect diet (80-20
balance)
⁻Think about the diet as a whole vs
individual foods
⁻Choose the best of your choices

24. Comfort Foods
• Normal to seek comfort in difficult
situations …it may mean eating
• Make a list of other activities that are
nourishing for you: reading, music….
• If eating in excess; breathe, be kind,
stay away from guilt and shame
• Restricting may not be the key

25. • Also have the potential to be nourishing
• Want to try something new? Options to add to your comfort
foods:
⁻ Add broccoli pieces to your mac and cheese
⁻ Incorporate chopped vegetables to your hamburger patty
⁻ Have your pancakes with berries and plain yogurt
⁻ Love chocolate? What about strawberries drizzled with
chocolate, chocolate covered almonds, chocolate
hummus…
Comfort Foods

26. Nourishing Practices During Covid-19
Incorporate whole foods as much as possible
Balance blood sugar (protein + fat + carbs)
Be mindful of stimulants / depressants
Routine (sleep, wake, eat)
Hydrate
Fibre and gut flora
Rest
Enjoy your meals

27. • Speaking of comfort foods… We are here to if you would like
to discuss your coping mechanisms.
• Finding substitution of foods that are not working for you
• Making sure you are getting enough of your nutrients
• Managing symptoms – digestion, weight loss…
• Finding consistent and credible information
How the Nutrition Team at
InspireHealth Can Support You

28. Clinical Services
At present, individual consultations can be
over telephone or via zoom
• Registered Dietitians
• Exercise Therapists
• Clinical Counsellors
• Medical Doctors
You choose where to start. No minimum
level of participation.
Go online, call or email us to book an
appointment.

29. Online programs and resources
Spend some time on our website – www.inspirehealth.ca
You’ll find recipes, blogs, webinar recordings, research updates, newsletter
and online meditation sign up

31. Thank you! InspireHealth
www.inspirehealth.ca
info@inspirehealth.ca
604 734 7125

32. Canadian Cancer Survivor Network
Contact Info
1750 Courtwood Crescent, Suite 210
Ottawa, ON K2C 2B5
Telephone / Téléphone : 613-898-1871
E-mail: jmanthorne@survivornet.ca or info@survivornet.ca
Website: www.survivornet.ca
Twitter: @survivornetca
Facebook: www.facebook.com/CanadianSurvivorNet
Instagram: @survivornet_ca
Pinterest: http://pinterest.com/survivornetwork/