As you all know, healthy eating habits during covid-19 is the most important thing. Staying at home is the best way to prevent the spread of COVID-19, but this sudden disturbance of daily routines can lead to unhealthy eating habits. While staying at home, people are getting closer to fast food and unhealthy snacks. They are suffering from stress which leads to overeating or bad food choices. Now the question is how to maintain healthy eating habits during the covid-19 pandemic?
So, here are some tips by which you can improve your lifestyle and healthy eating habits during covid-19 :
Overeating happens when you eat more calories than your body needs to function. Overeating may lead to obesity, heart disease, high blood pressure, high cholesterol, and many more health problems. That is why it is important to keep track of your food portions. As you know that excess of any food can cause health problems.
What are the main reasons for overeating?
You’ve probably overeaten at some point in your life, whether it was a whole packet of chips in front of the TV or a whole bowl of ice cream when you were sad. Although occasionally eating too much is completely natural, but it can cause physical discomfort as well as feelings of guilt and regret. There are two main reasons for overeating.
Emotional eating is a form of eating that involves people using food to overcome stressful situations. Think once before eating that why you want to eat and examine that it is because you are actually hungry or you are stressed, bored, or emotional. Take a few moments to do some mental detective work to figure out why you are feeling hungry. Stress can have a big effect on your ability to keep a healthy weight. It can also make it difficult to lose weight.
The relation between stress and weight gain is obvious, whether it is due to high levels of the stress hormone cortisol, unhealthy anxiety habits. When the cortisol level is increased then it will cause you to crave unhealthy foods as well as eat more than you usually would due to excess stress and anxiety. Maintain a busy schedule, engage your mind in something, or engage in physical activity. Exercising instead of stress eating can be the most effective way to improve your healthy eating habits during covid-19.
Mistaking Thirst for Hunger
If you are hungry but it is not mealtime, then try drinking some water and if you feel better after drinking water, then it is not hunger, it is the water demand by your body. Here hunger is often confused with thirst. Also, water helps you to hydrate your body. Avoid sugar beverages at this time, as it will lead to stimulating your hunger and increases your blood sugar.
Also, you can take any herbal tea if you are not actually hungry. These herbal tea benefits you in many ways and also satisfy you when you are not actually hungry but your mind order you to consume something. It is one of the best ways to healthy eating habits during covid-19.
How to stop overeating?
Recognizing the signals that make you want to eat when you are not hungry is very important to ensuring healthy eating habits during covid-19. If you are not aware of portion sizes, then it will results in overeating for sure and leads to various negative health effects.
The only way to get this habit under control is to understanding that how overeating can affect your body. This will help you to maintain healthy eating habits during covid-19.
Set a Meal Schedule
It is important to set a schedule for meals. You should take meals 3-4 times a day. However when you feel hungry before mealtime, then always try to pick some healthy snack option like dry fruits (soaked almonds, raisins, makhana) or you can take any seasonal fruit.
It is necessary to eat your food mindfully, as it is one of the best tips to maintain healthy eating habits during covid-19. If you are not doing so then the food nutrients are not supplied to the body in a proper way. As a result, it will lead to a lack of nutrients in your body. When you are eating, try to use your all senses and feel the spice and ingredient of the food in every bite.
Always eat your food in a sitting position. Always concentrate on your food when eating, any kind of distraction results in overeating. Always chew your food slowly because your stomach takes time to give you the signal that you are satisfied. If you are eating too fast then overeating can be possible and it can also slow down your body’s metabolism.
For healthy eating habits during covid-19, it is very important to check out that what you are eating. Always choose the right food for you. Now, the question is, how can you decide that whether the specific food is right or not for your health? In this situation try to avoid processed food and unnecessary eating snacks.
If you have craving for something then replace that junk with some healthy options. Like in case of sugar craving, take any seasonal fruit or you can make a fruit chat by adding a pinch of chat masala to it. Replace the maida with wheat flour. You can make any healthy dish using a lot of veggies of your choice. In short, don’t starve yourself. In case, if you feel a strong craving for any specific food, then just have it and continue your daily routine without any guilt.
Salad is the best option when you want to improve your healthy eating habits during covid-19. You can make a salad of different varieties of vegetables on your plate. It is one of the healthier options for lunch or dinner. Try to make your salad as simple as you can. You can use a little amount of oregano, basil, rosemary, or other herbs in your salad.
Salad is rich in fibres that make you fuller for a long period of time. Always carry your salad with your meal, if you want to stay fit and healthy. You can include tomato, cucumber, onion, carrots, beans, sprouts, and peppers in your salad.
Control the food portion size
As you all know excessive good food may result in health-related problems. You have to take care of your food portion size. Portion control of your food helps you to get all the beneficial nutrients without any overheating.
Portion control is important because it is easier to digest, helps to maintain healthy body weight, controls blood sugar level, and feels energized throughout the day. In short, eat until you’re completely full, not until your plate is empty.
So, these are some simple tips that can help you to adopt healthy eating habits during covid-19.