HOW TO ADJUST YOUR NUTRITION AT HOME

By Michelle Tegenkamp, MS, RD, CSSD, LD

I have had a lot of questions from friends and clients about how to adjust their eating habits during this time to maintain their weight. Many have expressed difficulty because of changes in routine, being home with unhindered access to the snack pantry, and overall decreased activity levels. While I approach each individual I work with and their dietary needs uniquely I wanted to pass on some tips in case you find yourself with similar concerns at home.

Matching energy intake and expenditure

Take inventory of your energy expenditure and compare it to what a normal day would have looked like. Is it about the same or are you moving less throughout the day because you’re not at the office or in your normal exercise routine? Or possibly more because you’re getting outside with kids to help them wear off some energy?  

Keep your normal eating routine

Whether you’re used to eating 3 meals and 3 snacks in a day, or you normally only eat 3 meals in a day - try to keep that pattern going. It is easy to keep reaching into the pantry when you’re home and around it all day. Make an effort to plan out your meals and snacks as you did before quarantine. Adjust your portion sizes to accommodate for changes in activity levels and energy expenditure.

Pay attention to your pantry

Make sure to stock healthy options at home. If you want to set yourself up for success you need to have healthy options available to eat you. Conversely, if you’ve stocked up on a lot of treats it is especially easy to reach for those. While this principle is always true, it is especially important when you are home and near the kitchen all day long.

Meal plan

By meal planning and grocery shopping with purpose you can make sure you have healthy options for meals while simultaneously avoiding unnecessary trips to the grocery store. It can also help prevent a lot of waste. Make sure to include some options for snacks like hummus and vegetables, fruit and nut butter, hard boiled eggs, cheese and whole grain crackers.

Pile on the vegetables

Vegetables contain a variety of vitamins and minerals that contribute to keeping us healthy on a daily basis. They are also low in calories and high in fiber. Make sure to include plenty of fresh produce on your grocery list and plan to eat that first. After that runs out you can turn to frozen produce, which are also very high in nutrients and a great and affordable alternative to fresh.

Make sure to hydrate

When we are dehydrated we can mistake thirst for hunger. Aim to drink half your body weight in ounces each day. The majority of that should come from low or no calorie drinks. Use a marked water bottle to keep track of your intake, aim to have water first thing when you wake up and with each meal to help make it a habit.

If you find yourself needing more specific guidance than this list provides then we would recommend clicking one of the links below to get in touch with our nutrition department. Appointments can be made virtually and can be scheduled based on your convenience.