Eating healthy during the current environment has its challenges. With pilots around the world staying on at home, it’s tempting to snack more often and develop eating habits that can negatively affect your health and tax your immune system. In fact, many people are gaining a few pounds they didn’t intend on and joining the ranks of those with the "Quarantine 15”.
To stay healthy and keep your energy up, follow these good habits:
Creating a schedule for meals and snacks is a great way to avoid constant snacking. So establish times for breakfast, lunch and dinner and determine what you will eat at those times. Don’t wait until you’re hungry and go into the kitchen to pick up a box of crackers or cookies.
Know what you're going to eat beforehand by making a meal plan. Build your meals and snacks around a vegetable, protein, and source of starch.
This one is a no-brainer. Like Moms around the world have always said, “Eat your and vegetables.” Vegetables and fruits are a good source of vitamins and minerals and an excellent source of dietary fiber. This includes apples, onions, tomatoes, oranges, nuts and seeds, berries, green leafy veggies, herbs such as parsley and celery.
Are you snacking out of boredom or because you’re actually hungry? It’s okay to snack in between your usual mealtimes to give yourself some added energy or to curb hunger, but don’t graze all day. If you do need a snack, choose a good mixture of protein and fiber, such as trail mix, low fat cheese or sliced deli meat and fruit, or low fat yogurt. Avoid candy, crackers, cookies, or chips. Sorry about that.
While ordering out can make life less stressful and drinking alcohol can help you relax, both should be practiced in moderation. Choose healthier food items when ordering from your favorite restaurants and limit yourself to 1-2 servings of alcohol.
Make sure to eat balanced meals. Focus on healthy foods instead of fast carbs, which can cause a spike in blood sugar levels followed by a drop. Experimenting with different recipes and ingredients can be a great way to introduce variety in your diet and keep things flavorful and healthy.
While working at home, set up a place to work outside of your kitchen to avoid snacking all day long. You’ll get more work done and feel better for it.
Weight loss is all about calories consumed versus calories burned. Track your calories with apps like Myfitnesspal have excellent free features and not only help track overall macros but can be used as a quick way to plan and track meals.
By practicing these good habits, you can stay mindful of how much food you’re eating and what you’re eating, and stay healthy for return to work.
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