The past few weeks have brought with them many sirens, stress, lack of sleep, and a general feeling of chaos. Even now, as some of us gradually return to work and the children begin partial frameworks, the familiar routine is still far away.
In such situations many of us find ourselves around the refrigerator – turning to snacks, sweets, and salty treats, while leaving healthy habits aside. But it is important to remember: One day the situation will calm down and the routine will return, while the kilograms that were added and harmful habits may remain.
Therefore, precisely during a time like this it is worth holding on to a few simple nutritional anchors that will help maintain balance even within uncertainty.
1. Regular meals
Even when the days are messy, it is advisable not to give up three main meals: Breakfast, lunch, and dinner. If you woke up late, try to start eating within about an hour with a light meal.
Regular meals are one of the most important anchors during the day: They help maintain a feeling of fullness, reduce unnecessary snacking, and provide a sense of order within the chaos. This is true for children – but it is no less important for adults.
2. Do not give up vegetables
In stressful situations it is very easy to neglect vegetables, but with a little planning and advance organization they can be accessible and easy to eat.
First of all, make sure to buy vegetables. After that, already at the stage of unpacking at home – wash and dry them. Hard vegetables such as cucumber, pepper, and carrot can be cut in advance and kept in a container or placed on the table during the day, and prepare a colorful bowl with washed cherry tomatoes in different colors. Additional vegetables that can be prepared quickly and easily are frozen vegetables – there is no need for more than ten minutes of sautéing in a pan with a little seasoning and you have a quick and tasty side dish.
3. Include protein in every meal
In times of stress the body tends to prefer sugars and simple carbohydrates in order to get quick energy. This is a physiological mechanism that is embedded in us, but in today's reality we do not really need such an excess of carbohydrates. To balance meals and reduce snacking, it is important to include a source of protein in every meal. In dairy meals it can be cheeses, eggs, tuna, or yogurt. In meat meals – chicken breast, fish, meatballs, boneless chicken thighs, or lean meat.
If there is no time to cook or there is no desire for a heavy meal, you can choose simple solutions: Two eggs, a can of tuna, a cup of cheese, or a cup of ready legumes such as lentils, chickpeas, or beans.
4. Turn off screens during meals
In the current period our screen time has increased and this is natural. But it is worth trying to create at least one moment a day in which we disconnect.
During the meal turn off the television, put the phone aside, and focus on the food and on whoever is sitting next to you. Studies show that eating without screens contributes to a greater feeling of fullness, enjoyment of the food, and even mental well-being thanks to a short break from the flow of news and the emotional load. For parents, this is also an excellent opportunity for a short conversation with the children.
5. Limit sweets to once a day
When we spend a lot of time at home and food is available, together with fatigue and emotional stress, it is harder to resist temptations. Instead of setting strict prohibitions for yourselves, you can set a simple rule: One sweet treat a day.
For most people, when sweets are eaten already in the morning it triggers the desire to continue snacking throughout the day. Therefore it is advisable to try to postpone the sweet to the afternoon or evening hours when the need for it is felt more.
Choose one thing that you really love, in an individual portion and at a defined time, and enjoy it without feelings of guilt.
The writer is Galit Snir, a clinical dietitian on behalf of Hazera.