If stay-at-home orders have messed with your normal健康饮食schedule, you’re not alone. Working from home means access to snacks at all hours of the day, and it might feel like you’re constantly in the kitchen even when you’renot truly hungry.
There’s an emotional component, too. “The disruption caused by the pandemic may addadditional stress可以negatively influence food choices,” says萨拉·凯西（Sara Casey），路。更重要的是，如果您选择快速访问包装的食物，您可能会错过纤维和健康脂肪等关键营养素。
It’s worth it to stick to some type of schedule. “Because we are all creatures of habit, maintaining or creating an eating schedule could be the backbone for adding on otherhealthy behaviors, like knowing you need to eat something at 3 p.m. to keep up your energy until the next full meal and choosing afiber- and protein-rich snackto increase satiety and hold you over,” says Casey.
Plus, “scheduling regular meals and snacks willkeep your blood sugar balanced,” addsAlicia Galvin，路。想象一下，您跳过一顿饭，抓住薯条或糖果以平息饥饿，并抚养您直到下一顿饭。结果是blood sugar spike, followed by a plummet, which can ramp up snack cravings for the rest of the day, resulting in more calories and carbohydrates consumed, she says.
If you’ve lost the healthy eating schedule that kept you going (or want to start one), here are some expert tips:
MARK YOUR CALENDAR
Working from home doesn’t mean you’re less busy, and it can be just as difficult — or even more so — to find time to start dinner or make a run for food, says Galvin. But answering your hunger and fueling your body with nourishing foods is just as important as any meeting. “Block the time on your calendar for meals and snacks as well as when you’ll grocery shop,” says Galvin.
START SMALL
If you forget to log a meal or snack, don’t worry. “Start with one meal or snack to plan out and build from there,” says Casey. For instance, set a calendar invite on your phone for a snack reminder at 3 p.m. every day. (The specific timing will be what’s best for your day and needs.) Eventually, you canstack on this habit和build up to记录所有饭菜so that you can see your progress.
煮一次（至少吃两次）
If you don’t have anything at the ready, you might get stuck mindlessly eating snacks while deciding whether you want to make a salad or wrap for lunch, says Galvin. That’s where batch cooking, ormeal prepping, comes in. Plan a day where you can batch cookproteins,grains和蔬菜和throw together leftovers快速，平衡的餐点。
READ MORE >HOW TO FIND THE BEST DIET FOR YOU
KEEP FROZEN MEALS AROUND
如果您仔细阅读标签，您可以找到营养丰富的冷冻餐早餐和lunches来自Trader Joe's。你也可以为各种不同的饮食制作自己. Having healthy frozen meals on hand is a great way toavoid getting so hungry你在看见。
GIVE YOURSELF GRACE
凯西说：“准备根据需要修改并从您的日程安排中转移。”“饮食时间表更像是指导方针，这些指南提供了一些结构，而不是'允许'或'不允许'进食的规则。”如果您真的很饿，那应该have something to eat regardless of the time，她补充说。
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