Fueling your body with nutrient-packed foods helps improve your sleep, reduce stress, improve your mood, and keep your immune system in fighting shape. Most of us have experienced major changes to our lives during the COVID-19 pandemic, including eating habits. If you find yourself making unhealthy habits, start by giving yourself some grace by accepting that this is a difficult time.

Below are a few healthy tips to help you be at your best.

Evaluate your pantry and fridge.
Take some time to closely look at Nutrition Facts labels. Many diabetics should consume between 30 and 60 grams of carbohydrate per meal. When you look at serving size and servings per container and compare that to the total carbohydrate in grams, how does that food product stack up? Is it high in carbohydrate? Low in carbohydrate? What would you normally eat or serve with that food to make it a balanced meal or snack?

Create a meal plan for up to two weeks at a time.
Meal planning allows for less trips to the grocery store trips, reducing exposure. Write your favorite meals down on a calendar, a notebook, or an app. Check out the AnyList app to store your favorite recipes, create your weekly meal plan, and manage your shopping list. Try doubling a recipe and freeze half or place in small containers for prepared lunches throughout the week.

Stick to usual mealtimes that incorporate fresh produce.
As much as possible, fuel your body with three small balanced meals. This will help reduce unexpected hunger that leads to preventable snacking. Remember you’re not limited to only canned or frozen meals. Fresh produce is still a great option. Use these meals towards the beginning of your meal plan and save pantry items towards the end of your weekly meal plan.

Snack mindfully.
Snacks aren’t always bad. It’s a great option when they’re used to act as a bridge between meals, so you don’t get over hungry. Snacks are healthy when you eat them mindfully and they are balanced with at least two of the three major macronutrients: carbs, protein, and fat.

Try some of these ideas:

• Light popcorn and nuts or seeds
• Vegetables with hummus and whole grain crackers
• Turkey with cheese and lettuce roll-up
• Fruit with peanut butter

Use the plate method. 
This classic approach never fails. Fill up on ½ a plate of vegetables, ¼ plate of lean protein, and ¼ plate of carbs. Don’t forget to include vegetables in your meal plan! When in doubt, throw any vegetable on a baking sheet, add a drizzle of olive oil, sprinkle on some pepper, garlic & onion powder, and roast at 400 degrees for 20 minutes or until charred.

Stock up on a variety of healthy pantry basics.
Limit buying processed snacks and desserts. Instead look for healthy snacks like  

• canned or pouch tuna and salmon
• dried or canned beans
• peanut or nut butter
• brown rice
• whole wheat pasta
• low sodium canned tomatoes
• whole wheat flour
• ·nuts and seeds
• ·onions, garlic, potatoes

Find alternatives to manage stress, emotions, and boredom. 
Eating a small treat out of stress is one way to manage difficulty circumstances. But it often isn’t the most helpful. To combat boredom, find positive ways to fill your time: pick up a book, enjoy a puzzle, get outside to explore, or cook a new recipe. To combat stress, practice deep breathing or meditation.

It’s important to recognize that our diets cannot be perfected, especially during a pandemic. Do your best! This is an important time to lean into creating healthy habits that last a lifetime.

Certified diabetes care and education specialist at Lakeland Diabetes and Nutrition are here to help you through this time. Call our office at 269.556.2868 for more information.