The pandemic has brought about more changes and challenges than anyone could have imagined. Lifestyle habits changed as more adults were working from home and children were learning from home. Meal patterns were disrupted as restaurants closed, and we were forced to have more meals at home (though this is not necessarily a negative!) not to mention having constant access to the pantry for snacking. Activity decreased for many as we were not leaving our houses as much, and gyms were not open. Stress and anxiety were at an all-time high for a number of reasons, which can wreak havoc on our appetite and motivation. Studies showed many Americans have seen weight gain throughout the stay at home orders. Now that things are changing yet again, we find ourselves trying to adjust to another "normal" routine. As we move into a new normal, consider taking some of these tips along with you to help build a healthier lifestyle.
Start Small: Start by identifying areas in which you feel you can make an improvement, whether that be excessive snacking, too many sugary beverages, highly processed snacks and meals, or your sweet tooth. Once you have identified areas you could improve, make small changes, one at a time. For example, limit yourself to sweets one time per day or week, drink at least 64 ounces of water daily, or keep healthier snacks like veggie sticks or yogurt on hand when you may be tempted by less nutritious foods.
Build mindful meals: While there is nothing wrong with visiting your favorite restaurant, eating more meals at home can be delicious and nutritious. Consider taking time out of your day once a week to plan out your meals for the following week then build your grocery list accordingly. Choosemyplate.gov is a great resource for building a healthy meal. Make half of your plate veggies and fruit, about protein (lean meat, beans, etc.) and whole grains (pasta, brown rice, etc.).
Fuel your body: Our bodies are amazing. It can create energy from things we eat, detox, fight off infections and so much more. Our bodies need fuel to run properly. We can nourish our bodies by eating a variety of food groups such as fruits, vegetables, whole grains, lean meats or plant proteins, and dairy that provide vital nutrients for proper sleep, mood and brain function. But keep in mind "variety" means all foods can fit! Labeling foods as "good" and "bad" or restricting certain foods is not a healthy habit. It is important to create a healthy relationship with all foods and know that satisfying a craving for dessert or other food is perfectly acceptable.
Move more: Implementing physical activity provides so many benefits for our bodies - but also for our mental health. Get moving in a way that is enjoyable to you! If you do not enjoy hitting the weight room or treadmill, find something that better suits your needs. Try a fun fitness class, work walking breaks into your daily routine, or get outdoors to play with your children or pets.
And finally, be kind to yourself. The pandemic has been tough on everyone and we all need a little grace. Consider your overall health and wellness instead of exclusively focusing on the number on the scale. Both your mind and body will thank you for moving more and working toward a balanced eating pattern.
Rachel Hughes, RDN, LD, is a clinical dietitian at SSM Health St. Mary's Hospital.