Boredom snacking during lockdown
A recent report found that the coronavirus lockdown in the UK has led to a boom in snacking. This certainly ties in with what my clients are telling me. There are several reasons for this:
- our routines have changed, which means we don’t have set meal times
- we are at home with easy access to food
- many of us are comfort eating due to anxiety about the current situation or eating out of boredom
- Unfortunately, this combination of constant snacking and reduced physical activity could lead to weight gain. Here are my top tips to help keep snacking under control⠀⠀
- Try and keep to a routine which includes set meal and snack times. If you have little ones plan a gap of around 2 – 2.5 hours between eating. For example, if breakfast is at 8am offer a snack at 10 – 10:30 am.⠀⠀⠀⠀⠀
- Think thirst first! We often mistake hunger for thirst so before you reach for another snack drink a glass of water or make yourself a cup of tea. Encourage your kids to do the same.
- Out of sight, out of mind! It might sound obvious but try not to have too many unhealthy snacks around. If it’s not there we won’t be tempted.
- Distract yourself by doing something other than eating. Try an online class, Skype a friend, declutter or go for a walk.
- Opt for snacks which contain protein and fibre to keep you fuller for longer. Some examples:
- Apple slices spread with almond nut butter⠀⠀⠀⠀⠀⠀⠀⠀⠀
- A handful of raw unsalted nuts such as almonds or cashew nuts⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Full-fat Greek-yogurt with berries (frozen are just as good as fresh)⠀⠀⠀⠀⠀⠀⠀
- Carrot sticks with hummus ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- A protein smoothie made with Greek yoghurt and frozen fruit⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Finally, try not to feel guilty about the occasional indulgence.
I always tell my clients it is what you choose to eat 80% of the time that has the biggest impact on your health.⠀⠀⠀
Caroline Farrell is a qualified and registered Nutritionist living in Knebworth (www.essential-nutrition.co.uk). Caroline spent six years working for the Premier League Clubs Fulham and Watford FC and runs private clinics online providing bespoke meal plans to support a range of areas such as weight loss, digestive health, immunity and child health. You can also follow Caroline on Instagram @carolinefarrellnutrition for more tips and recipes.