With many adhering to stay-at-home orders and social distancing to curb COVID-19 spread, it's easy to turn to snacking and junk food for comfort. As nutrition experts recommend, maintaining balanced eating habits is key to health. Here are evidence-based strategies to help you eat well.
Distinguish Real Hunger from Cravings
If your last meal was three to four hours ago, true hunger may be at play. Stick to scheduled meals every four to five hours. Plan nutrient-dense snacks to bridge gaps and sustain energy.
The Time-Distance Technique
When a non-hunger craving hits—like for chips or cookies—practice 'time distancing' alongside your social distancing. Here's how: If thoughts of chips persist, tell yourself, “If I still want them in 15 minutes, I'll have some.”
Set a 15-minute phone timer and distract yourself: take a walk, read, brush your teeth, study, watch TV, or call a friend. Often, the urge fades.
Still craving after 15 minutes?
Eat Mindfully
Indulge, but intentionally. Check the label for serving size and calories. Portion it out onto a plate or bowl—don't grab the whole bag to the couch. Savor each bite slowly. Pair with healthy options like carrot sticks or an apple to add fiber, prolong satisfaction, and curb overeating.
Ambush Predictable Cravings
If hunger strikes at the same time daily, prepare ahead. Pair veggies with satisfying additions like peanut butter, hummus, healthy dressing, or cheese. The added healthy fats not only boost fullness but enhance nutrient absorption—research shows fat is essential for absorbing beta-carotene from carrots, which is minimal without it.
Smart Shopping During COVID-19
