Plan Your Way Through the Holidays

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Eating healthy can be quite challenging this time of year. It’s probably not the first thing on your mind! However, it definitely helps to have something planned and prepped ahead of time when you are coping with stressful and busy times. 

Use less busy days or days off to prepare some things in advance. For example: 

– Grate cheese and store in the fridge for sandwiches or salads. You could also freeze for pizzas and sauces.

– Chop vegetables like carrots, celery or peppers. Use in salads or stir fries or serve in lunches with dip.

– Freeze meat in a marinade so it is ready to cook when you thaw it.

– Cook extra grains like rice or quinoa and freeze into meal sized servings.

Take foods out of the freezer the night before to thaw in the fridge. Thawed items cook faster than frozen.

It’s important to have healthy foods and meals ready so you don’t have to rely on convenience and restaurant foods. They may not make you feel very good after the fact and make coping with stressful situations harder. To help:

– Make a list of meals that your family likes.  

– Check the fridge or freezer for foods you can use in your meal plan.

– Check the Sobeys flyer for sales and meal ideas.

– Make sure each nightly meal fits your family schedule.

– Get ideas for new foods or recipes you would be willing to try.

– Write down your meal plan for the week, or even a few days. Use a calendar or a blank sheet of paper.

– Save cooking and clean-up time. Have meals that mix meat, vegetables and grains, such as chili, casserole or soup.

– Make double batches of foods that freeze well. Use later for another meal.

Use your slow cooker to have one-pot meals ready when you get home.

No matter what, always have something on hand to eat!


Health and wellness events at Sobeys

Join me for a taste and learn class on holiday desserts at Sobeys Aberdeen this Friday, noon to 1:30 pm. Registration required. Contact me by phone at 755-3645 for more information and to register.

Would you like to receive my monthly schedule and a Healthy Bits and Bites nutrition newsletter by email? Write me an email and I will add you to my list.

On Facebook?  ‘Like’ our Sobeys Dietitians page and receive recipes, tips, and other information!


Jayme Annand, P.Dt., Sobeys Professional Dietitian


Jayme’s Recipe Corner               


Caprese Skewers                                        

Serves 20



40 Toothpicks

20 Cherry tomatoes, sliced in half

½ cup 125 ml Basil, fresh, torn into bite sized pieces

40 pieces 200 g Bocconcini cheese, mini-mini sized

2 tbsp 30 ml Olive oil

2 tbsp 30 ml Balsamic vinegar



1. Slide a toothpick into one piece of tomato, facing the cut end of the tomato down so

it acts as a base.

2. Add one piece of basil and one piece of bocconcini cheese on top. Place on a

serving platter.

3. Repeat these two steps until all skewers are finished.

4. Whisk the oil and vinegar together in a small bowl and drizzle onto the skewers.


Nutrition Information per Serving:

Calories 47

Fat 4 grams

Carbohydrate 1 gram

Fibre 0 grams

Protein 1 gram

Sodium 2 milligrams


Tip: Drizzle with your favorite vinaigrette for a different flavour.


Source: Sobeys Dietitians

Organizations: Sobeys

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Recent comments

  • Mildred
    December 14, 2013 - 21:09

    would love to receive the Healthy Bits and Bites newsletter Thank you

  • Mildred
    December 14, 2013 - 21:08

    would love to receive the Helathy Bits and Bites newsletter Thank you