Over the past few weeks, many of us have experienced significant changes to the way we eat, live and exercise.
With the current emphasis on physical distancing, many of us are spending more time indoors and away from gyms, grocery stores and restaurants.
Some of the changes might feel stressful or challenging, so in this column we’ll discuss how to navigate some of these unique nutritional situations.
Set a schedule
In any time of change and uncertainty, setting a consistent schedule is key.
With altered school and work schedules, it can be easy to go to bed and wake up later, likely throwing off customary meal times.
Although it is tempting, you should avoid changing your sleep/wake schedule too much. Aim to wake up between 8-9 a.m. and have breakfast within an hour.
For consistent energy levels, aim for meals and snacks every 3-4 hours after your first meal. Along with scheduled meal and snack times, it can be helpful to designate a work/study space, ideally a quiet space that is neither in the kitchen nor on the couch.
Finally, schedule regular breaks for walks, stretching, calling friends/family and reading to take care of mental health.
Shopping
Physical distancing encourages us to stay home and avoid crowded places, such as grocery stores.
As a result, more of us are cooking or preparing foods at home, and we need to focus on different types of ingredients to limit our visits to the grocery store.
Now is a great time to stock up on packaged grains and starches, frozen/canned fruits and vegetables, and frozen/prepared proteins. Packaged and processed foods often have a bad reputation, but many are nutritious, convenient and budget friendly with the bonus of extended shelf life.
Although fresh items gradually lose their nutrients, frozen and canned items retain these nutrients, rendering them a great backup to have stocked.
Here are some examples of staple items to stock up on:
Grains/starches: Purchase oats, cereals and granola, crackers, pretzels, rice cakes, whole wheat or white pasta/rice, quinoa, canned corn, instant mashed potatoes, canned pumpkin or squash.
Fruits and vegetables (aim for a mix of fresh and frozen): When purchasing fresh items, make sure they have a skin that can be washed or removed (cucumbers, zucchini, squash, apples, oranges, bananas, etc.). There are even more options for frozen and canned items: frozen fruit or vegetable medleys, berries, broccoli, cauliflower, peas or green beans, as well as canned peaches, pineapple or applesauce.
Proteins: Purchase large packs of fresh proteins and freeze them yourself or purchase pre-frozen or canned items. For seafood: frozen shrimp and fish fillets or canned tuna and salmon. Meat options include ground turkey, beef or chicken as well as frozen chicken breasts/thighs, turkey burgers and chicken sausages. Other versatile protein options include deli meats, cheese, yogurt, milk and eggs. Vegetarian protein sources include frozen veggie burgers, beans (dry or canned), soy (tofu, edamame), nuts/nut butters, seeds and hummus.
Other: Make sure that you have some pantry and cooking essentials stocked, such as olive oil, butter, garlic, bouillon/stock, tomato sauce, herbs, spices (salt, pepper, chili powder, rosemary) and condiments (mustard, mayonnaise, hot sauce, soy sauce).
Cooking
For many people, cooking is an enjoyable pastime or hobby. For others, it is a dreaded chore.
No matter how you feel about cooking, you might find yourself doing more during this time. Preparing meals does not have to be a time-consuming endeavor, especially when utilizing more frozen and pre-cooked ingredients.
For example, a balanced breakfast could be either Greek yogurt with berries and granola or toast with peanut butter and banana, which do not require any cooking.
A no-cook lunch could include either canned tuna fish with crackers and carrot sticks or a peanut butter and jelly sandwich with an apple on the side.
A quick and simple dinner could be a burrito bowl made with instant rice, canned beans, salsa and shredded cheese with added chicken or ground beef.
No matter your skill level or desire to cook, there are recipe ideas that can work for everyone.
Still have questions or concerns? Feel free to reach out at [email protected].
Sarah Gilbert, MS, RD, LDN, is a registered dietitian with a master’s in nutrition from Boston University.
Sarah is the nutrition coach for RPM Athlete Performance and helps athletes optimize performance
and wellness and reduce risk of injury through nutrition. For more information, visit rpmathlete.com.
