The coronavirus pandemic has taken a toll on many of our lives, but there’s a way we can get on top of it!
The pandemic has affected many of our work and social lives, but most notably, our overall sense of well-being.
Continuing healthy habits during this chaotic and unpredictable time can be tough, but is very important. Healthy eating can help you track along with your health goals and improve your well-being.
Here are some tips to help you with your journey and make sure you enter post-coronavirus world fit and firing.
Eat a varied and balanced diet
Firstly, eating plenty of fruits, vegetables, wholegrains, low-fat dairy products and lean meat is essential to healthy eating because it will keep your body and immunity strong.
Moreover, limiting foods high in saturated fats and sugar is just as important, because they are the main food culprits for excessive weight gain.
Manage portion sizes and over-eating
There are plenty of strategies to avoid snacking and 24/7 access to your fridge and pantry. Plan out your meals and snacks like you would on a regular day
- Listen to your body and eat mindfully
- Think about whether you are actually hungry and if there is something else going on like stress or boredom
- Eat slowly and take time to enjoy the food you are eating
- Have healthy snacks available like veggie sticks, hummus, low-fat cheese and wholegrain crackers to avoid over-indulging
- Follow the Australian Guide to Healthy Eating guidelines for recommendations of serving sizes for different foods
Adjust your grocery shopping and organize your pantry/fridge
Consider what you already have at home to make meals and snacks. As a result, you can avoid over-buying at the shops!
Plan ahead by using a grocery list to avoid spending too much time in the store.
If your regular foods are unavailable, make health swaps
Foods such as pasta, rice and meats have been difficult to access because of panic-buying.
Some good alternatives are wholegrain options, lentil or rice-based pasta/noodles, bulgur, barley and quinoa.
The prices of fresh produce have also gone up as much as threefold in some places. With this in mind, fruit and veg can be swapped with frozen or canned options, also providing equal nutritional benefits.
Specifically, aim for lower salt and sugar options such as syrup-free canned fruit, or drain the juices in canned products.
Try new recipes and experiment with food
Many of us may be working from home, giving us more time than usual to focus on food preparation.
This is a great opportunity to try recipes and experiment with different foods. I’ve loved making fresh banana bread!
There are some delicious and nutritious recipes out there. Check out some of the links below:
Limit alcohol intake and stay hydrated
Whether it’s being at home more, feeling stressed or being bored, there are multiple reasons increased alcohol intake is likely at this time. Excessive alcohol intake can be associated with many health risks such as excessive weight gain, mental health issues and chronic diseases.
According to the Australian Department of Health, healthy adults should keep alcohol intake to 10 standard drinks per week, and 4 drinks on one occasion.
The healthiest beverage option and the best way to stay hydrated is water!
I also recommend limiting excessive intake of caffeinated or sugary drinks such as coffee, energy drinks, juices, soft-drinks and sports drinks. These drinks can lead to dehydration and adversely affect your quality of sleep.
This can be a great time to experiment with new foods, start practicing healthier eating habits and kick-start your health journey.
If you have any concerns about your nutrition, please reach out to me for recommendations.
Wishing you all health, safety and calm during this time.