Create a Routine with Your Eating
During our regular lives we have set structure and this structure makes eating healthy much easier. Give yourself set meal and snack times each day.
May 16, 2020
Jordan Sullivan - Head of Nutrition Services – thefightdietitian.com
COVID-19 Nutrition Guide – Top Tips Part 5
Create a Realistic Eating Plan
You do not have to have a professionally designed Meal Plan, but you should have some type of structure to your weeks eating. Plan ahead your training schedule for the week and plan your high, moderate and low calorie days.
Fasting periodically throughout the week is a great tool to control calories if activity is decreased from your normal. Also schedule in your cheat/relaxed meal for the week so you have something to look forward to.
Here is a simple meal planning guide based on your training Rate of Perceived Exertion (RPE).
Prepare Ahead of Time with Meal Prep
Put aside one morning or afternoon over your weekend or day off and give yourself time to check your cupboard, write your list of groceries, and prepare your main meals for the week. It is an effort but this will stop you snacking and looking at Uber Eats because you can't be bothered cooking.
Founder and Head Dietitian Jordan Sullivan of The Fight Dietitian (TFD) has written a 5-part COVID-19 Nutrition Guide for our email subscribers. The third of these is on Meal Prepping.
Make it at Home
If there is a particular meal or treat that you are craving then try your hand at making it yourself at home. These days there are so many recipes online that you can take an 'unhealthy' meal and I guarantee you can find a modification to suit your training or lifestyle goals. Craving pizza mid week? I am certain you can find a recipe to make a low calorie and more nutritious version compared to the usual deep pan meat lovers.
Here are the go to home made recipe snacks I recommend
Give Yourself Goals and a Timeframe
This boils down to the classic psychological notion of wanting someone to do 50 push ups. If you say to someone "do as many push ups as you can" and "give me 50 push ups" you are much more likely to get 50 push ups out of the latter.
Take some body measurements, take a baseline weight, some photos and set yourself some goals for the isolation period. If body composition is not your goal, set some exercise goals ie. 50 straight push ups. If that is not your cup of tea, set a challenge to cook every meal but your weekly cheat meal for 4 weeks straight.
Read: https://engageind.com/blogs/articles/covid19-nutrition-guide-macronutrients-part-1
Read: https://engageind.com/blogs/articles/covid19-nutrition-guide-meal-planning-part-2
Read: https://engageind.com/blogs/articles/covid19-nutrition-guide-meal-prepping-part-3
Read: https://engageind.com/blogs/articles/covid19-nutrition-guide-snacking-part-4
