Weight Management During Isolation

Now is as a good of time as ever to consider your health and well-being. The current situation may find you reaching for a solution to eat better or researching how you can look after yourself and your family members during this time. We have done the research for you to help with starting, maintaining or improving your health journey through this time.

Eat a Balanced Diet

Eating a variety of fruits, vegetables, whole-grains, legumes, meat and dairy products is essential for weight regulation. It will provide a nutrient dense source of energy that ensures you receive all the vitamins and minerals needed for optimal function.

Increase Fibre Intake

All plant-based foods offer an abundance of both soluble and insoluble fibre, which are important for gut health and help keep you feeling satiated and full.

Get Cooking

Now is a great time to get creative in the kitchen. Why not buy that cookbook you’ve always wanted or try a new recipe, or even create your own! The more you try and enjoy the process of cooking and eating, the more likely you are to stick to your healthy habits in the long-term.

Limit Processed Foods

Processed and pre-packaged foods are often high in ‘empty’ calories, or calories that offer little nutritional value and will not leave you feeling full. These foods are usually high in sugar, sodium and saturated fat. Whilst needed by the body in small amounts, excess intakes of these nutrients can increase the risk of weight gain and thus, chronic disease.

Limit Alcohol Intake

While the occasional drink can be central to the way we socialise and relax, alcohol is high in calories, and when consumed in excess, can make it difficult to maintain your current weight. The metabolism of alcohol can also interfere with the metabolism of important nutrients, so if you want to make the most of your food, consider reducing your alcohol intake.

Sleep

The average adult needs 7-8 hours of sleep every night, and some may even need up to 9 hours. Sleep deprivation can increase our hunger hormones and appetite, which may lead to overeating.

Stay Hydrated

Drinking enough water can be a struggle for many. We recommend topping up a water bottle in the morning and sipping throughout the day.

Examples for Breakfast

-         Low Carb toast with scrambled or poached eggs and sautéed tomato/spinach/mushrooms

-         Oatmeal with low-fat milk and sliced kiwi fruit/berries

-         Green smoothie with low-fat milk, banana, avocado, spinach and yoghurt

Examples for lunch

-         Black bean salad with grilled corn, cherry tomatoes and sliced avocado

-         Low carb wrap with roasted vegetables and poached chicken

-         Quiona salad with tuna in olive oil, avocado, hard-boiled egg, spinach and parmesan

Examples for dinner

-         Roast vegetable and cauliflower rice salad with grilled chicken

-         Whole Grain pesto pasta-bake with broccoli, peas, spinach and low-fat cheese

-         Beef and vegetable stir-fry with low carb Konjac noodles

Examples for Snacks

-         Handful of nuts with fresh fruit

-         Low-fat yoghurt with frozen berries

-         Hummus and carrot/celery/cucumber sticks

-         Brown rice crackers with avocado and tomato   

If you don’t want to leave for the supermarket during this time you can order safe home delivery of hygienically pre-prepared meals online. Be Fit Food can help you here, we provide snap -fresh frozen, portion controlled, low carbohydrate, high protein meals, with no added sugar. https://befitfood.com.au/collections

We also offer a range of healthy snacks, including protein balls, healthy dim sims and cookies! You can also use our free Dietitian service too [email protected]