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After over a year of learning how to live during a pandemic, many Americans are looking forward to getting back to what feels a bit more normal. Lockdown saw our behaviors go through so many changes — and not all of them the healthiest. From starting a garden — while also baking and eating bread every day</a>; to discovering a love of Peloton but also binging Netflix and binging snacks — it may be time to make some changes to your eating habits to balance everything out.
How to break bad eating habits
It can take several months to break bad habits. You may be more successful incorporating one small change at a time, rather than trying to break all bad eating habits at once.
1. Clean pantry of tempting items that encourage mindless snacking.
Now that warmer weather is upon us, spring clean your pantry to clear out junk food.
Gretchen Bossio recently had to put the kibosh on baking in her home. “When I bake a dozen cookies, I eat a dozen cookies … minus four, because I generously share one with each of my children,” she previously wrote for Mom.com. “But still, no one needs eight cookies in a day. So, I’m pausing my baking for a bit.”
2. Break bad eating habits with a quick energizing walk.
Overeating can often be a result of stress or anxiety. Rather than reaching for the chips when you’re working through a challenging assignment, take a 15-minute walk outside to channel that anxious energy into a productive activity.
3. Choose healthful foods that combat anxiety.
Dr. Glenn Livingston is an author and psychologist specializing in eating issues. He suggests mindfully incorporating foods into your diet that are natural anxiety reducers rather than solely focusing on them as a solution to overeating.
“It’s true that certain foods can help reduce anxiety, but for people who struggle with overeating, it’s best to plan them into the diet rather than eat them impulsively because out-of-control eating can increase anxiety much more so than the reduction you might expect from the food itself,” Dr. Livingston wrote in an article for Psychology Today. “Try to move your food decisions from your emotions to your intellect.”
The following changes are a great starting point to help you break bad eating habits post-pandemic.
- Regulate blood sugar levels by being sure not to skip meals.
- Incorporate nuts and fish into your diet for their Omega-3 benefits.
- Increase your magnesium intake with leafy greens.
- Include foods like pumpkin and banana into your diet; zinc and potassium have been shown to reduce anxiety levels.
Healthy lunch ideas when working from home
Staying on track with your eating can be a challenge anytime, but when working from home it’s easy to slip up every once in a while. Consider the following tips as your healthy eating how-to guide, when working from home.
4. Schedule lunch and snack breaks throughout the day.
When your kitchen table doubles as a home office, it is easy to find yourself eating while working, all day long. Eat breakfast before you log on for the day and step away from the computer at lunchtime. This can help establish a daily routine to keep you on track with your meals.
5. Don’t forget to stay hydrated.
Hours spent in front of a screen can increase eye strain which often leads to headaches. Drinking water can sometimes alleviate the pain that comes with a tension headache.
6. Cut back on caffeine.
It can be tempting to pour that second or third cup of coffee once the midday slump hits. Opt for green tea with honey or a nutrient-dense, vegetable-packed smoothie instead.
Back to work after COVID? How to eat healthier
According to a recent CNBC article, over half of Americans over the age of 12 have been vaccinated. With new COVID-19 case numbers decreasing, many businesses have returned to the office. Here are some tips on healthy eating if you’re preparing to return to work in person.
7. Prep your ingredients for the week on Sunday.
Spend an hour on the weekend prepping ingredients so you can just grab and go during the week. Find yourself an eco-friendly bento box that comes with utensils so you can stay safe without having to use using silverware from the break room.
8. As kids return to school in the Fall, involve them in packing their own lunches.
Keep healthy snacks for kids on hand so they can make better school lunch choices, too.
9. Order a meal subscription service to ensure you always have a healthy lunch ready to go.
Meal subscription services like Freshly and Hello Fresh offer healthy meal plans in single-serving sizes. These are perfect when you don’t have time to prepare a healthy lunch at home.
10. Set a budget or boundaries around takeout with coworkers.
Heading out to a restaurant with colleagues for lunch can be a welcome break from the monotony of the workday. According to the International Food Information Council (IFIC) 2021 Food & Health Survey, one of the things Americans are most excited about post-pandemic is being able to go to restaurants more often. Unfortunately, we often don’t make the best food choices when out in groups. Limit the number of days you dine out or set a weekly budget to help you stay on track with your meals.
