As the UK\u2019s national lockdown continues to disrupt everyday life, it is important to ensure that you look after your health and wellbeing. Signe Svanfeldt, expert nutritionist at Lifesum, one of the world\u2019s leading nutrition apps helping over 50 million users, has shared her top nutrition tips to help you stay healthy during lockdown 3.0.<\/p>\n
Lockdown has turned cooking fatigue into a high art form. Simplify your life by having a large batch of quinoa, buckwheat, barley or brown rice, together with hummus, and you have the perfect base to a nutritious, filling lunch salad. Top it off with whatever vegetables you have, together with tofu, beans, chicken or fish. Sprinkle some nuts and drizzle with olive oil for a delicious dish.<\/p>\n
Miss eating out with friends? Commensality is the phenomenon of human beings eating together. It creates and cements relationships, and has occurred throughout time and in every culture. And then lockdown happened. Thanks to Zoom we can still maintain the social aspect of eating. Here\u2019s how:<\/p>\n
\u2013 Gather some of your friends for a virtual dinner party. Fibre just makes you feel fuller for longer, right? Wrong. It\u2019s also associated with a lower risk of heart disease and type 2 diabetes. Most adults only eat 18g a day average, so these quick-win fibre food swaps will help you to achieve the recommended 30g a day:<\/p>\n \u2013 Oatmeal instead of breakfast cereals. Is it Tuesday or Friday? Lockdown seems to blend days together, which can send our eating routine awry. Lifesum helps you to establish a healthy routine by tracking what you eat. This ensures that you achieve the daily recommendations of micro- and macronutrients, including protein and fibre. During lockdown, be extra mindful of the following when developing healthy routines:<\/p>\n Calories<\/strong><\/p>\n Ensuring your body gets enough energy is important, but the amount varies according to factors, including age and weight. Knowing your daily calories is essential if you want to lose, gain or maintain weight.<\/p>\n Healthy fats<\/strong><\/p>\n The healthy unsaturated fat found in olive oil, avocado, nuts and seeds are important for various body functions, including hormone regulation and the absorption of fat-soluble vitamins A, D, E and K.<\/p>\n Vegetables<\/strong><\/p>\n A great source of fibre, vitamins and minerals. Aim to eat a couple servings of servings a day, and try new vegetables and new ways to prepare them.<\/p>\n Fruit and berries<\/strong><\/p>\n An excellent source of dietary fibre, vitamins and minerals. Vitamin C-rich fruits, including citrus fruits, kiwis and strawberries, enhance iron absorption, so make sure you have some after lunch.<\/p>\n Lean protein<\/strong><\/p>\n Tofu, beans, lentils, fish, poultry and eggs are excellent sources of lean protein. Aim for around 0.8 g per kg body weight.<\/p>\n Water<\/strong><\/p>\n Drink enough water, around 2-3 litres a day, to help your body function properly, and more if you exercise. Lifesum\u2019s water tracker will keep you focused.<\/p>\n Hands up if your sweet tooth is well and truly in use during lockdown. We get it; stress makes it difficult to stick to healthy eating habits. Planning snacks and tracking daily nutritional needs in advance, using Lifesum\u2019s calorie wheel and macro tracker, will help you to make suitable choices and meet your nutritional needs. Here are some options for healthier snacking:<\/p>\n \u2013 Carrot and hummus. Lockdown gives us the opportunity and time to focus on ourselves. Long-term wellbeing is a continuous journey. Apps, such as Lifesum, give you feedback on your general wellness and recommend nutritional changes to your daily life. This is important to ensure that we come out of lockdown in a healthier, happier place.<\/p>\n","protected":false},"excerpt":{"rendered":" As the UK\u2019s national lockdown continues to disrupt everyday life, it is important to ensure that you look after your health and wellbeing. Signe Svanfeldt, expert nutritionist at Lifesum, one of the world\u2019s leading nutrition apps helping over 50 million users, has shared her top nutrition tips to help you stay healthy during lockdown 3.0. 1. Combat cooking fatigue Lockdown has turned cooking fatigue into a high art form. Simplify your life by having a large batch of quinoa, buckwheat, barley or brown rice, together with hummus, and you have the perfect base to a nutritious, filling lunch salad. 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\n\u2013 Share recipes, cook favourite meals and help each other with instructions.
\n\u2013 Cook together using one of the many delicious Lifesum recipes, including salmon and raw salad.
\n\u2013 Get dressed up for the whole \u2018going out to a restaurant\u2019 vibe.
\n\u2013 Eat your meals together and enjoy each other\u2019s company.<\/p>\n3. Sneak more fibre<\/h2>\n<\/p>\n
\n\u2013 Whole grain pasta instead of white pasta.
\n\u2013 Whole grain bread instead of white bread.
\n\u2013 Brown rice instead of white rice.
\n\u2013 Whole grain crackers instead of regular crackers.<\/p>\n4. Develop healthy routines<\/h2>\n<\/p>\n
5. Snack healthy<\/h2>\n<\/p>\n
\n\u2013 Low-fat Greek yogurt and berries.
\n\u2013 Oatmeal and apple.
\n\u2013 Smoothies.
\n\u2013 Fruit and nuts.<\/p>\n