Worried About Food While Quarantined? Try These 5 Tips
I definitely don’t need to be a broken record and tell you that we’re living in a totally crazy time right now. You know that. Your routine, daily schedule and life have probably all changed. And it makes sense that your eating habits might’ve changed a little too.
I talk a lot about recognizing our privilege. So, first and foremost, it’s important to recognize that we are privileged to be at home. We are fortunate to have a safe home to quarantine in, lucky to have our health, and privileged that our eating habits – and that we have enough food to worry about that – is a stressor. But, that doesn’t make the stressor any less valid.
It’s okay if you’re worried about your eating habits while you’re quarantined at home. This pandemic may have felt like a trigger, even to those of you in the groove with healthy eating and a guilt-free, healthy relationship with food. And again, it’s totally valid.
At the same time, I don’t want you to stress about food, your meals, your body or your health. I want you to be able to look at the bigger picture. I’m sure that there’s enough stress in your life right – let’s not let your eating habits cause you any more stress.
So, if you’re worried about eating too much, eating out of boredom, or just eating straight up differently than usual while you’re at home all day, here are my top 5 tips:
1. Work in area separate from the kitchen, if possible.
I talk about this concept with clients all the time: when food is in sight, it simply becomes more appealing. On any given day, if you have cookies on your counter, you’re more likely to want to eat them. If you go to a meeting and there are donuts out, it’s more likely that you’ll all the sudden want a donut, even if you weren’t craving a donut prior. And, if cut up veggies are in a clear container at the front of your fridge, you’ll be more likely to grab those too.
So, make it easier on yourself: if you can, work in an area that’s not the kitchen. Working near the kitchen puts all these situations into overdrive – you’re constantly near food, and probably, constantly thinking about it. It’s easy when you’re stressed/bored/upset/angry etc. to go to the kitchen when the kitchen is right.there.
If you can, work in an area that’s not the kitchen. I know this is easier said than done – trust me, I live in an apartment in NYC, and it’s not like there are so many rooms outside of the kitchen. So if you can’t work elsewhere, get creative. Try facing the opposite direction. Or keep the kitchen clean and put food away – out of sight helps to make food overall more out of mind.
And if you still physically can’t make that happen, I see you. Keep reading – you don’t think I’d stop the tips there do you?!
2. Eat filling and satisfying meals.
Sounds like a no brainer, but eating balanced, filling and satisfying meals is key. Let’s go over a quick nutrition vocab session:
Fullness is the idea of being physically full in your stomach. It’s when you’ve had enough food to eat and your hunger has subsided.
Satisfaction, on the other hand, is a mental feeling. It’s the feeling of being content with your meals and not wanting more food.
A meal can be filling, but not satisfying. It also be satisfying, but not filling. For example, a big salad might physically fill you, but leave you still wanting something else to eat. And a piece of candy that you were craving may satisfy you, but will certainly not fill you up.
To prevent excess grazing or non-hunger eating, make sure your meals are filling and satisfying. This typically means that the meal should contain some kind of protein, carb and fat. When your meal fills you up physically and leaves you feeling satisfied mentally, you’re less likely to keep thinking about food.
3. Get into another activity.
When I used to work at a hospital, a psychologist who specialized in eating behaviors taught me something I always remember: a craving is the strongest in the moment when we’re deciding whether to honor it or not. Meaning, if you weren’t actually craving the food or actually hungry, once you’ve gotten over that hump of “should I eat it or not,” those strong feelings usually start to subside.
The best way to do this is to get into another activity. Start that project for work you’ve been putting off. Answer some emails. FaceTime a friend or family. Put on a TV show you like. Getting into another activity is the best way to get your mind off of those constant thoughts of “should I be eating this?” and “I shouldn’t eat that” that are probably driving you crazy.
But, please remember, if you truly are hungry or craving something, you probably won’t be able to get your mind off of it. There’s only one way to satisfy a craving and to satisfy hunger. In that instance, you should get something to eat or have the food that you’re craving. Because ignoring actual hunger or cravings only makes them stronger.
4. Allow yourself some comfort food.
Like I mentioned, when you’re craving something, honor that craving. And if you notice yourself wanting to eat a little differently than usual too, that’s okay. If you’re craving more comforting foods during this crazy time, give yourself permission to enjoy them.
When it comes to emotional eating, it’s important to find ways to cope with the actual emotion that isn’t food. For example, if you’re stressed, eating cereal from the box likely won’t make you less stressed. At the same time though, it’s equally important to still allow a little emotional eating. You’re only human.
During this unprecedented time especially, it makes sense that you might want a little more comfort food than usual. Food can be nostalgic and comforting, and it’s okay if that’s the case sometimes. Allow yourself to eat comfort food when you want it. If it’s a little more than normal, that’s okay. It’s also a crazier time than normal. You’re doing the best you can.
5. Cut yourself some slack.
Most importantly, cut yourself some slack. I can’t say enough that our entire lives have been turned upside down. While we’re “only” being asked to stay home, it’s different than anything else we’ve experienced, ever. If you come out of this with eating habits a little different than usual or having eaten a little more than usual, it’s truly okay.
Life looks different right now and it only makes sense that your eating habits might look a little differently too. Don’t add even more stress to your life by beating yourself up for eating a little more or differently than normal.
Remember that is only temporary. Soon enough, our lives will slowly go back to the way they used to be. A few days, a few weeks, and even a few months of eating differently than normal will not affect your health overall.
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It’s the big picture that matters most – in everything. In this crazy pandemic situation, don’t forget that the big picture is your health and safety. And when it comes to food, the big picture is still your health and safety: that you have enough to eat and that the food that you’re eating is safe.
Try not to make this time any harder on yourself by setting unrealistic expectations for your eating habits. Do the best you can and remember that nothing about the current situation is normal or how things usually are. You shouldn’t expect your eating habits to be exactly how they usually are either.
Want more tips on feeling less stressed around food and creating a healthy relationship with food? Check out my membership program, All Foods Fit, with 12 thorough lessons to teach easy ways to create a healthy relationship with food. Or, check out my e-book, 7 Days to Make All Foods Fit, to learn a step by step guide to create a healthier relationship with food in just 7 days.
