5 Ways to Maintain Healthy Eating Habits During Social Distancing

Governor Sisolak just released a list of businesses that are allowed to stay open and businesses that are being forcefully shut down this week. You can find a total list of essential and non-essential businesses here: https://www.8newsnow.com/news/gov-sisolak-outlines-parameters-for-essential-non-essential-businesses/. There are also recommendations from the government, state governors, the CDC, and WHO to stay home in order to prevent catching and spreading the virus.

If you clicked on this article, chances are that you’re one of the people who have chosen to stay home in the coming weeks to take part in helping solve this pandemic and protect our society. This is the first part of a series of posts to help you navigate this new, temporary way of life—both as Las Vegans, and as Americans. This post will go over various ways you can keep your nutrition in check while you’re staying at home, and not waver from your fitness goals during this time.

1. Shop virtually.

There are plenty of grocery stores that offer online delivery services. These services are a great way to avoid unnecessary contact with others and ensure that you get what you need without worrying that the store is going to be out of it. Some chains that offer delivery services are: Smith’s, Albertsons, Costco, Whole Foods, and Walmart. Due to the current high demand of these services, you may have to order 4-5 days in advance. 

In addition, the aforementioned stores also offer pickup services. If you can’t wait 4-5 days to get your groceries, you can order them online, and simply pick them up after an employee gathers and bags them for you. Not only does this save time and hassle, but it limits any close contact with other shoppers.

It’s smart to stock up on canned goods and frozen foods during this time. But that doesn’t mean that you should skip produce! As long as you wash your fruits and veggies well, you should be okay. 

2. If shopping, be wary and disinfect everything.

If, for some reason, you’re unable to shop virtually and you need groceries immediately, ensure you maintain at least six feet of distance between you and other shoppers. Keep hand sanitizer handy, and disinfect any carts/baskets you may be using. 

In addition, be considerate to other shoppers. If you have to cough, cough inside your arm or shirt/jacket. When selecting produce, don’t touch every item before selecting the one you want. And the most important of all: stock up, but don’t hoard. There is no reason you need every bag of rice that the store sells (or, a more popular case, all of their toilet paper/hand sanitizer). Because it’s important to limit your contact with others, you’ll be limiting grocery store trips so it’s smart to buy more than you normally would, but not so much that others aren’t able to buy things.

3. Choose foods and vitamins that boost immunity.

Boosting your immune system on top of maintaining social distance only adds to the layers of protection your body will have against the virus. The following are a list of beverages, vitamins, and the foods they are associated with that are known to be immune-boosters:

Green Tea

Packed with antioxidants, try to drink a cup or two of green tea a day to boost your immune system.

Vitamin C

In addition to a vitamin C supplement, the following foods have high levels of vitamin C to strengthen your immune system: citrus fruits (oranges, lemons, limes, pineapple, and grapefruit), broccoli, sweet potatoes, spinach, red bell peppers, brussels sprouts, and kiwi fruits. 

Vitamin A

The carotenoids in vitamin A-rich foods are essential for a healthy immune system also. These include carrots, sweet potatoes, pumpkin, and squash.

Vitamin D

Spending some time in the sun will do two great things during social distancing: it will allow your body to produce vitamin D, and give your brain a break from being cooped up in the house all day.

4. Freeze Fresh Foods

With canned and frozen foods being the first to empty on store shelves, you may have to get creative with your healthy eating. Freeze-drying fresh vegetables and fruits could be a good way to get your daily vitamins in without worrying about your food going bad and bypassing empty aisles. Chop your fruits and veggies up, and then boil them for a length of time according to what you’re storing. You can find a list of boiling times for popular fruits and vegetables here: https://extension.umn.edu/preserving-and-preparing/vegetable-blanching-directions-and-times-home-freezer-storage. 

Once boiled, shock your vegetables by dunking them in ice water or running them under cold water. Then, store in air-tight freezer bags or containers. 

5. Try not to constantly snack.

We’ve all seen the memes circulating around the internet joking about social distancing being equal to consistent snacking. With such a drastic change to your daily life, it’s easy to deviate from your normal eating routine. If you’re the type of person who likes to snack when you’re at home, here are some tips to create new habits:

Eat meals. Getting nutrients from proper meals might make you less tempted to snack during the day. Take advantage of not having to stick to a morning routine by cooking yourself a nutritious breakfast before you start work. 

Create a proper office for yourself… and try not to make it in the kitchen. Having a specific place to work will help to maintain focus, which might make you distracted enough to avoid snacking. 

Keep gum, mints, or sugar-free candy at your desk. Consuming these throughout the day will keep your mouth busy. Sometimes, that’s all we really want when we have a snack. We’re not really hungry, we just want something to chew on or we’re bored. Keeping zero-calorie treats by your workspace will satisfy that urge.

Measure your snacks. If you must have a snack, measure out what you eat. Taking a whole chocolate bar to your desk with you or an entire bag of veggie straws will leave you there, eating the whole bag, regretting all of your life decisions. Avoid this regret by measuring out your snack and putting the bag away. 

Stay tuned for more posts on COVID-19. In the next post, we’ll discuss the mental health measures some are taking to combat the toll of social isolation.