8 tips for keeping your nutrition in check during the pandemic

It’s that time of year when we want to pull out all the stops to keep our immune system humming along in tip-top shape (hello, cold and flu season). Well, this year we’re also adding in a global pandemic.

What I find hard is that there’s only so much we have control over. But where I find hope is dialing in on what I can do to improve my health—physical, emotional, and mental. These 8 tips do just that. Each one is do-able and can improve your health. Remember, though, big, sweeping changes can be hard to keep, so start small and knock off two or three and make them part of your routine. Then look at adding in more.

1.     Pack your snacks. When you pre-pack your snacks, even when you’re working from home, it makes it easier and more likely that you’ll stay on track—aka you’re much less likely to graze or end up eating the whole bag of gummy bears (THAT’S ME!).

2.     Block weekday mealtimes in your calendar. Personally, I like to schedule my meals into my work calendar so that I’m guaranteed to have that time free to eat. And, I eat them while tech free.

3.     Eat a diet that’s good for your mood. Not only is it the time of year when many of us may start to feel a little low (hello, seasonal affective disorder), but also the current climate in the U.S. is a mood buster for some. There’s good news, though: making a solid effort to clean up your diet (aka eat healthier) can lift your spirits.

4.     Log enough Zzs. Sleep is crucial for our health. Skimping on it can hinder your mental health and also raise your risk of heart disease and diabetes. Getting enough sleep also helps keep your hunger hormones in check, so you’re less likely to overeat and have more willpower to make healthier choices.

5.     Let yourself indulge. For many of us, food brings joy and comfort. I personally don’t believe in completely depriving ourselves of a food, drink, or meal that doesn’t “fit” within a specific diet. If it brings you joy, find a way to fit it in. And there’s science that supports my perspective, too—that suggests when you allow yourself to indulge, you actually make healthier choices later on.

6.     Stay hydrated. When we’re even mildly dehydrated, it can impact our ability to concentrate, and our energy levels and mood may dip. And, interestingly, our thirst sensation doesn’t usually kick in until we’re almost mildly dehydrated or already there.

7.     Eat leafy greens every day. There’s great research that shows eating about 6 cups of leafy greens a week can really tamp down chronic inflammation. It’s chronic inflammation that can take a real toll on your health and up your risk for some major diseases like heart disease, depression, dementia, and more. What’s considered a leafy green? Think lettuce, kale, Swiss chard, spinach, etc.  

8.     Get adequate fiber. Fiber is key for a few reasons—and top of the list is keeping our digestive system healthy. Another benefit is fiber helps to keep you feeling full so you’re more likely to stay satisfied between meals. Fortunately, those leafy greens will give you fiber, but also fiber is naturally abundant in fruit and whole grains—all of which deliver other good-for-you vitamins, minerals, and disease-fighting antioxidants.