Kasey’s tips for eating in isolation

Our Club Dietician Kasey provides her tips on how to keep your eating on track while working from home.

As the days you spend at home increase, you may have noticed a change in your eating habits. It is important to be mindful of any new eating behaviours and to ensure you are eating to enhance your wellbeing and maintain a healthy body weight. Here are some tips to help you adapt to your new routine and keep your eating on track during these unusual times.

fresh tuna on bed of greens


Stay hydrated

Ensure you are drinking enough water. If you notice you are very thirsty by the end of the day or feeling lethargic in the afternoon, it’s likely you are not drinking enough water. Keep a water bottle beside you during the day and aim to drink 1L of water before lunch and 1L before dinner. If the taste of water is unappealing, add some frozen berries, sliced cucumber or a dash of lime or lemon juice. You can also switch to mineral water or herbal tea. Caffeinated tea, coffee and alcohol don’t count towards your hydration. Caffeinated drinks and alcohol can have a diuretic effect on some people, resulting in an increased demand for fluids to maintain hydration. Relying on caffeinated drinks as one of your main sources of fluids can cause excessive caffeine intake, which can affect your sleep.

Plan your meals each day

This may sound fastidious, but this is how I eat the majority of the time and I know it works for many other people. This means your breakfast, lunch, dinner and snacks are planned, prepped and ready to go each day. This stops food wastage and irrational and less nutritious food choices, and saves money. Developing this routine will allow you to increase the nutritional value of your diet and improve your energy levels. Now is the perfect time to work on a new regimen that you can continue after isolation to benefit your long-term health.

You just have to listen to your body

 

Tune into your body and be flexible

It’s very easy to eat the same amount of food every day. It’s also easy to use food as entertainment. Being in isolation means all your routines have changed. You may find you are moving more than normal or that you have become more sedentary, or a combination of both. This means you need to be more aware of how much you are eating to prevent weight gain. It is a simple equation. On the days you move more, you eat more, and on the days you move less, you eat less. If you’re hydrated and you eat slowly (a meal should take 20 minutes to consume), your stomach will signal when it is full and take the guess work out of it for you. You just have to listen to your body.
 

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