how to eat well and avoid snacking?

We will be confined for at least another 3 weeks. How to eat well during this period which could be prolonged again or resurface occasionally in the months to come?

The containment period is a period when boredom and stress can come knock on our door. Even if idleness can be fertile with innovative ideas, it sometimes pushes us to overeat. Especially foods rich in sugars, in fats, ultra-processed and quickly available. Indeed, we have lost our usual daily rhythm. In addition, we are bathing in a stressful period from the pandemic.

We must therefore create new usual loops and fight against stress to lessen the phenomenon. Italian researchers give us some practical leads in an article published in theEuropean Journal of Clinical Nutrition.

We said it, choosing to be bored is a good solution to see emerging new ideas, new projects, things that our brain suddenly makes us think. It is a well-known individual phenomenon, especially among researchers: we can think for hours about a problem and when we don't think about it anymore, the idea is obvious to us. This boredom is not the problem.

Above all, avoid getting too bored

The problematic boredom we are talking about is one where you are constantly looking to occupy yourself to bring you pleasure or comfort. In food, this gives rise to what is called the food craving which results in the desire to eat. Inevitably, being confined, we can quickly turn to cupboards from the kitchen.

The best solution therefore remains to define a program as if you were working: a little sport, a little reading, a little discussion with friends, a little cooking, a little board games or ehealth games, etc. No matter what the activity, the whole thing is to set up a routine in your day to avoid constantly thinking about eating.

Eating meals at a regular time when you are really hungry (and not wanting to eat) is also of paramount importance. Also, avoid having foods that are too quickly available (crisps, cakes, etc.) to consume in your cupboards and close at hand. Of course, they are not prohibited, but to limit.

How to eat?

The article by Italian researchers can be roughly summarized by: eat a balanced diet. However, they go a little more in detail by advising you to favor foods rich in antioxidants (fruits and vegetables), rich in tryptophan (dairy products, meats, eggs) and zinc. They also advise you to eat a little fish fat, rich in vitamin D, and to expose yourself a little each day to Sun if you can.

All this in order to promote your good mood and bring to your body all the nutrients necessary, especially for the functions of your immune system. The model ofmediterranean food is a good example to follow. However, don't forget the pleasure and make an appointment for a tele-consultation with a dietitian-nutritionist if you have trouble changing your eating habits. This can help you do this without generating frustration.

This will also interest you

Confinement: what about meditation? Meditation is a therapeutic tool whose virtues each person can appreciate. Whether practiced alone or accompanied, it helps to reduce stress, anxiety, and the risk of depression. But where to start ? There are several exercises to get started. Discover one in this new ehealth!

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