5 Nutrition Tips to Keep Recovery Going During COVID 19
5 Nutrition Tips to Keep Recovery During COVID-19
By Rachel Padilla, MS, RD, CDN
This is a tricky and hard time for everyone, especially when you have an eating disorder. Being stuck at home can be triggering and lead to unwanted behaviors. Here are five tips to try to keep your recovery going during this challenging time:
Try to stick to your normal routine
Used to get up at 8am and have breakfast made already? Still do it! Try to keep your normal mealtimes even though you are home. Take your lunch break, include your snacks. Keep your regular rhythm to have a sense of normalcy in these times. This will help regulate your hunger and fullness cues.
Step away from the computer or your work area during mealtimes
Try to go to a separate area. Allow yourself that lunch break to take some time to have your meal. Bring some mindfulness back into your day.
Try to have your meals already planned and/or made.
It’s 12:30, you know it’s time for lunch but nothing is made or planned so you either skip it or you scavenge up a meal. Let’s try to avoid any uncertainty and again stick to a routine you are used to. Plan for at least the next, if not the next three days. Portion full meals out into daily serving containers if that’s helpful.
Frozen (and even some canned) fruits and vegetables are just as good as fresh
Nervous about fresh fruits? No fresh vegetables or fruits available? No problem. Frozen fruits and vegetables are just as good and keep longer. Get the canned fruit that has no added sugar and is not in syrup or juice. Get low sodium or “no salt added” canned vegetables.
Try to continue to have some fruit or vegetable in each meal.
Try to have enough food at home to make meals for at least two weeks
With food delivery not super reliable currently, try to have an adequate amount of food for at least two weeks. This can include: fruits/vegetables, beans, nuts, seeds, another lean protein, a complex carb (whole wheat bread, whole grain pasta).