As the UK’s national lockdown continues to disrupt everyday life, it is important to ensure that you look after your health and wellbeing. Signe Svanfeldt, expert nutritionist at Lifesum, one of the world’s leading nutrition apps helping over 50 million users, has shared her top nutrition tips to help you stay healthy during lockdown 3.0.
1. Combat cooking fatigue
Lockdown has turned cooking fatigue into a high art form. Simplify your life by having a large batch of quinoa, buckwheat, barley or brown rice, together with hummus, and you have the perfect base to a nutritious, filling lunch salad. Top it off with whatever vegetables you have, together with tofu, beans, chicken or fish. Sprinkle some nuts and drizzle with olive oil for a delicious dish.
2. Become a Zoom dinner party pro
Miss eating out with friends? Commensality is the phenomenon of human beings eating together. It creates and cements relationships, and has occurred throughout time and in every culture. And then lockdown happened. Thanks to Zoom we can still maintain the social aspect of eating. Here’s how:
– Gather some of your friends for a virtual dinner party.
– Share recipes, cook favourite meals and help each other with instructions.
– Cook together using one of the many delicious Lifesum recipes, including salmon and raw salad.
– Get dressed up for the whole ‘going out to a restaurant’ vibe.
– Eat your meals together and enjoy each other’s company.
3. Sneak more fibre
Fibre just makes you feel fuller for longer, right? Wrong. It’s also associated with a lower risk of heart disease and type 2 diabetes. Most adults only eat 18g a day average, so these quick-win fibre food swaps will help you to achieve the recommended 30g a day:
– Oatmeal instead of breakfast cereals.
– Whole grain pasta instead of white pasta.
– Whole grain bread instead of white bread.
– Brown rice instead of white rice.
– Whole grain crackers instead of regular crackers.
4. Develop healthy routines
Is it Tuesday or Friday? Lockdown seems to blend days together, which can send our eating routine awry. Lifesum helps you to establish a healthy routine by tracking what you eat. This ensures that you achieve the daily recommendations of micro- and macronutrients, including protein and fibre. During lockdown, be extra mindful of the following when developing healthy routines:
Ensuring your body gets enough energy is important, but the amount varies according to factors, including age and weight. Knowing your daily calories is essential if you want to lose, gain or maintain weight.
The healthy unsaturated fat found in olive oil, avocado, nuts and seeds are important for various body functions, including hormone regulation and the absorption of fat-soluble vitamins A, D, E and K.
A great source of fibre, vitamins and minerals. Aim to eat a couple servings of servings a day, and try new vegetables and new ways to prepare them.
Fruit and berries
An excellent source of dietary fibre, vitamins and minerals. Vitamin C-rich fruits, including citrus fruits, kiwis and strawberries, enhance iron absorption, so make sure you have some after lunch.
Tofu, beans, lentils, fish, poultry and eggs are excellent sources of lean protein. Aim for around 0.8 g per kg body weight.
Drink enough water, around 2-3 litres a day, to help your body function properly, and more if you exercise. Lifesum’s water tracker will keep you focused.
5. Snack healthy
Hands up if your sweet tooth is well and truly in use during lockdown. We get it; stress makes it difficult to stick to healthy eating habits. Planning snacks and tracking daily nutritional needs in advance, using Lifesum’s calorie wheel and macro tracker, will help you to make suitable choices and meet your nutritional needs. Here are some options for healthier snacking:
– Carrot and hummus.
– Low-fat Greek yogurt and berries.
– Oatmeal and apple.
– Fruit and nuts.
Lockdown gives us the opportunity and time to focus on ourselves. Long-term wellbeing is a continuous journey. Apps, such as Lifesum, give you feedback on your general wellness and recommend nutritional changes to your daily life. This is important to ensure that we come out of lockdown in a healthier, happier place.