Practicing healthy eating habits

Keep a meal structure

We all need to establish a new routine at home to combat boredom which can result in excessive snacking and poor food choices. It is important we establish a meal structure which includes three nutritionally balanced meals a day. This routine will ensure optimal control of blood glucose levels which is vital for maintaining optimal serotonin levels (a vital neurotransmitter in our brain). Serotonin play an important role in appetite control (avoiding cravings), good energy levels throughout the day, positive mood, sleeping and gut movement.

Create nutritionally balanced meals

Try make sure that you are including a lean protein, a wholegrain carbohydrate and plenty of colourful vegetables at your meals. See examples below:

Plan activities to avoid boredom and stress eating

Working from home challenges us to combat constant boredom and grazing due to the visibility and availability of tempting foods. Now more than ever anxiety can trigger emotional eating. The following practices can help you to stay on track:

1. Schedule, when possible, a virtual therapy session with a health practitioner – being engaged with a professional can help reduce the anxiety that we experience.
2. Short mindful meditation sessions curb impulsive eating. Research has proven that practicing mediation canimpact  the brain activity that promotes positivity.
3. Plan activities that promote movement. For example: walking in the garden, aerobics using various apps or videos on YouTube/Social Media.
4. Dissociate eating with TV watching.
5. Create a tempting free environment at home with wise shopping.

Stock the fridge and pantry wisely

Meal planning and good shopping are essential to create healthy meals and to cut costs.

Select foods with a nutritional punch – packed with immune supporting nutrients

Fruit and vegetables: buy long lasting fruits such as apples, green bananas, oranges, canned fruit in juice (no syrup) and a variety of dried fruit. Bananas, strawberries, berries and peeled, sliced oranges can be frozen and used in smoothies. Long lasting vegetables are gem squash, pumpkin, butternut, potatoes, sweet potatoes, cabbage, broccoli, green beans, brussel sprouts and cauliflower. If you buy them whole and unpeeled, they last much longer. All frozen vegetables are a better choice than the canned versions.

Protein: canned and dry legumes (beans/lentils/chickpeas/soya beans) and all kinds of canned fish are excellent sources that can be curried for a main course or added to salads and soups Fish cakes can be made from canned fish. Nuts and seeds added to salads and vegetables add a crunch and are an excellent source of essential fats and protein. Cheddar cheese lasts longer than most cheeses and even longer grated and frozen.

Grains: brown rice, frozen corn, whole wheat pasta, barley, whole grain breakfast cereals and crackers. Sliced seeded health bread can be frozen and then toasted for immediate use. For baking with the children use chickpea-, almond- and whole wheat flour. Popcorn can replace the usualy potato crisps.

Fats: Vegetable oils (Canola/ Olive oil), peanut butter, nut butters and Lite margarine are the better choices.

Snacks: the table below illustrates the healthy snacks to buy and enjoy to combat an expanding waistline.

Finally, let healthy eating be a practice that will assist you in keeping positive throughout this period.