While we are all staying home to help contain the spread of the COVID-19 virus, don't let boredom or worry affect your health and eating habits. Here are five ways to snack more mindfully while you’re staying at home.
Whether you are still working fulltime from home or you’re just trying to stay occupied as you spend time indoors, you may find yourself consuming more - or worse, more junk food - than before.
"This is because stress, anxiety, monotony and easy access to our fridges and pantries, can make us especially vulnerable to developing unhealthy eating habits," says Discovery Vitality dietitian Terry Harris.
By becoming more mindful about what you put into your mouth, you can avoid unhealthy weight gain and feed your body with the nutrients it needs at a time when good physical health is especially relevant.
Here are Terry's top five tips to help you snack more mindfully while you're staying home.
5 ways to snack more mindfully
1. Stock up on tasty but nutritious snacks - snacking healthily can help you meet your nutrient requirements.
For example: homemade popcorn with little or no salt, fresh fruit, plain yoghurt, unsalted nuts, baby tomatoes, sugar-and-salt-free peanut butter on apple wedges, a smoothie prepared with frozen banana and plain yoghurt, veg crudités or rice cakes with mashed avo, hummus or cottage cheese.
Need inspiration? Try these free recipes for good food on the go from the Vitality HealthyFood Studio.
2. Avoid stocking unhealthy snacks in the house – having these within easy reach makes them especially difficult to resist.
For example: Resist loading your trolley or online shopping cart with packets of potato chips, biscuits, sweets, chocolate, biltong, pastries, salami, sausages and cold meat. Rather swop them with the healthy snacks listed above.
3. Plan your snacks for the day - Use the weekend to plan your meals and snacks for the week ahead. Then portion your day's snacks out each morning and set them aside. Set a jug of fresh water beside it so you'll be prompted to drink water when you’re thirsty, instead of a sugary drink.
4. Watch your portion sizes - snacking can significantly add to your kilojoule intake if left unchecked. To stay mindful of how much you eat, you can:
- Keep a food diary
- Put the snacks in smaller bowls
- Never eat straight from the bag or box
- Eat slowly to avoid overeating
- Practice 'portion caution.' Here are some visual cues to help you understand the recommended portion sizes per snack:
Nuts = half a handful
Fruit or vegetables = clenched fist
Remember that you should have at least five portions of fruit and vegetables per day.
5. Don't snack while watching TV - it's very easy to eat too much without realising it when your eyes are distracted by a screen. Stay satiated by eating regular, healthy and balanced meals, not staying up too late in front of a screen, and reaching for a glass of water or a healthy hot beverage (like herbal teas without sugar) instead of a snack.
These tips are not just valid during this period, they are healthy eating habits that will help you cultivate a healthy body and mind over time, says Terry.
"And remember, there is no magic immune-boosting food or supplement that will prevent you from getting COVID-19. However, following an overall balanced healthy diet will certainly support your immune system."
For more health hacks, read:
- 10 ways to eat better every day
- Why opting for a healthier meal is easier when you're organised
- 5 reasons we buy what we do
Vitality wants to support you and your faw to eat mily stay safe and healthy during these challenging times. Over the next few weeks, we'll keep sharing information on hohealthily during a pandemic on the Vitality at Home website. For health and news information on the Coronavirus, visit our dedicated COVID-19 hub.