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Confronting the COVID-15: Tips for staying healthy while staying home


Many of us are staying home to stay safe, but that may mean you’re indulging on snacks more often.

Lack of routine and unlimited access to your kitchen, along with stress, is the perfect storm for some mindless eating. Michelle Olsen, RDN, LD, Clinical Dietitian with Elliot Center for Advanced Nutrition Therapy, has some tips for snacking smart and keeping off the so-called “COVID 15.”

Don’t overeat or under eat

  • Snacking can be a great way to keep hunger under control. When we become too hungry, we become vulnerable, and end up overeating in a frenzied hunger panic. Foods then tend to be high in calories.
  • Always include a source of protein in your mini meal/snack. Make sure it includes a high fiber carbohydrate and pair it with a lean protein or healthy fat.
  • Being aware, being present in the moment, can help you avoid taking another bite that would lead to the uncomfortable feeling of fullness.

Stress eating/bored eating

  • Keeping a food journal is a great way to be aware of “mindless” eating that comes with stress or boredom.
  • Be sure to keep tempting foods out of the house, like chips or bite size chocolates (they add up!).
  • If you must grab an unhealthy snack, be sure to read the label for serving size and stick to one serving.
  • Get out of the kitchen! Go for a walk, pick up a book, or make a phone call to a friend to keep your mind off of food.
  • Keep sugar free gum available. Chew a piece when you get the urge to eat when stressed. Consistency in meals

Although your daily routine may have changed completely, it doesn’t mean your usual eating pattern has to. Inconsistency of meal times can lead to overeating, which can lead to weight gain.

  • Eat at regular meal times.
  • Have healthy meals and snacks readily available.
  • Don’t forget about preparing vegetables with your meals. Aim for at least 50% of your plate to be vegetables!

If you’re looking for more information on healthy eating, our dietitians at the Elliot Center for Advanced Nutrition Therapy can help you! Call 663-3130 to make an appointment.