NIFS Healthy Living Blog

With the phrase “freshman 15” commonly tossed around, many students enter college with a fear or perception that they will gain weight. However, a meta-analysis of the available research showed that, while close to two thirds (60.9%) of first-year college students did gain weight, the average amount gained was only around 7.5 pounds. Of those who reported weight gain, only 10% gained 15 or more poundBased on these findings, not everyone experiences the “freshman 15”; however, it is evident that the majority of first-year college students do gain some weight. Increased stress levels, fewer hours of sleep, excess alcohol intake, and reduced physical activity are just some of the factors that may contribute to weight gain in college.

To prevent weight gain and maximize your overall health this semester, try some of the following suggestions:

Stick to a schedule.

College can wreak havoc on your preferred living, sleeping, and eating routines. It is important to establish a schedule and stick to it. Healthy habits to adopt include the following:

• Eating at least three well-rounded meals each day (and minimize late-night snacking).
• Going to bed and waking up around the same time each day.
• Drinking plenty of water (a general recommendation is at least 2–3 liters [64–96oz] each day).
• Getting between 7 and 9 hours of sleep each night.

Plan ahead and stock up on healthy staples.

A little preparation ahead of time will keep you from grabbing unhealthy snacks.

• Keep healthy snacks and staples in your dorm room or apartment. Some examples include the following: Microwavable brown rice, oatmeal, and popcorn; yogurt, apples, bananas, peanut butter, hummus, cheese sticks, granola, bagels, nuts, whole-grain crackers, cereal, and protein bars.
• Limit foods commonly consumed in college that are high in sodium and calories, such as ramen noodles, heavily buttered popcorn, and pizza.
• Keep a knife and cutting board on hand to slice fresh fruits and vegetables.

Limit high-sugar, high-calorie beverages.

Reduce intake of soda, energy drinks, sweetened coffees and teas, and alcohol. If you do choose to consume these beverages, be sure to drink in moderation and to factor them into your total caloric intake.

Don’t overdo it at the dining hall.

With limitless options, including plenty of not-so-healthy ones, making smart and healthy decisions at the dining hall can be complicated. To start, aim to pair a high-quality, lean protein source (chicken, fish, turkey, beans, yogurt, eggs, etc.) with a fruit or vegetable at each meal. Other tips include the following:

• Make use of the salad bar, if available, but be sure to limit high-caloric toppings such as nuts, seeds, cheeses, and dressings.
• Allow yourself some “treat foods,” but don’t make this a daily habit.
• Eliminate distractions while eating. Focus on the food you are eating, rather than your phone, laptop, or schoolwork.

Stay active.

Adults over 18 years of age should aim to get at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, and muscle-strengthening activities on two or more days each week. In order to meet these recommendations, make use of your school’s recreation center or gym, walk to class when possible, or participate in intramural sports. (Here are some more tips for staying fit in college.)

This blog was written by Lindsey Recker, MS, RD, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

Summer is perfect for being active outdoors and grilling some healthy items for cookouts. Getting together with family and friends is a wonderful way to spend a weekend afternoon and evening. Unfortunately, some barbecues can turn into really unhealthy meals quickly. Here are some simple tips to ensure you keep up healthy eating while enjoying a cookout.

• Better your burger. Consider topping your burger with fresh and flavorful veggies such as onions and tomatoes versus higher-fat options like mayonnaise and cheese. Also, grab a whole-wheat bun to increase the fiber, or a sandwich thin to keep calories lower. Seek out lower-fat ground beef to make your burgers, such as Laura’s Lean Beef, or grab a turkey burger or a plant-based burger to grill. 
• Select sides wisely. Coleslaw, potato salad, and macaroni salad are typical staples of most cookouts. However, these mayonnaise-based options are loaded with fat and calories that aren’t necessarily the best for a balanced plate. Choose a serving the size of a tennis ball to keep portions in check, or choose oil-and-vinegar or yogurt-based dishes if available. 
• Fill up on fruit. This time of year is full of almost every fruit in its peak season. Load up on filling berries, cherries, and melons. Make a giant fruit salad or kabobs, or toss some peaches or pineapple on the grill and top with nonfat vanilla yogurt. If fruit pies are on the menu for dessert, choose the option with a bottom crust only and stick to one slice!
• Don’t forget the veggies. A lot of times veggies are completely forgotten at a barbecue, but these can be super tasty and easy to fix when done on the grill. Zucchini, squash, eggplant, mushrooms, and peppers are great on the grill and can easily be made into fun kabobs. Corn on the cob is technically a starchy vegetable, but it’s still a vegetable! Just be cautious with the amount of butter and salt that you load on top of it. Instead, try grilling it in foil with a touch of olive oil and squeeze a lime on it before eating. You won’t even miss the butter and salt!
• Be careful not to burn your meat. Two compounds found in charred and overcooked meats are known carcinogens. Always make sure to clean your grill to get rid of preexisting charred food bits before you start grilling, or grill on top of foil or a grill mat. Another great idea is to marinate your meats before throwing them on the grill. Not only will it increase the flavor, but it can reduce the presence of the carcinogens. Grab a meat thermometer and make sure beef, pork, fish, veal, and lamb reach 145 degrees and poultry reaches 165 degrees.
• When you are finished, go play. Challenge the kids to a game of cornhole or horseshoes. Start tossing the ball around or choose another outdoor game. The point is to not just to jump around and “burn off” dinner, but to get up and moving and away from the tempting chips and other snacks!
  

This blog was written by Angie Scheetz, RD. To find out more about the NIFS bloggers, click here.

In today’s busy world, it’s easy to put self-care on the back burner. When there are seemingly endless deadlines at work that must be met, household chores to tackle, and a calendar that is jam-packed it can be extremely difficult to even think about taking time out for ourselves. This is why we must take just a few minutes out of our days. And, as Millennial as it may sound, we need to begin to give some love to ourselves so that we not only exist, but live life to the fullest.

Why Is Self-care Important?

There are many reasons to take care of yourself:

• Increase self-worth: Confidence, self-esteem, and feeling positive emotions about yourself can do wonders for you and those around you.
• Reduce stress: Constant stress can take a huge toll on your mind and body.
• Achieve work-life balance: You may find taking small breaks out of the day to focus on yourself not only helps you focus better on the task at hand, but also puts joy back into life outside of work.
• Improve physical health: There is no question that self-care is good for you mentally, but it’s important physically as well. Getting better sleep, eating more healthfully, being more active—all deliver numerous physical benefits.

As a dietitian, nutrition is one aspect of self-care that is extremely important to me. For some, this could mean eating a little dark chocolate every night, buying a new water bottle to drink ice-cold water all day, or making a smoothie every morning in place of the usual breakfast.

Ways to Care for Yourself

But what are some other ways you can practice self-care that aren’t nutrition-related?

• Call a loved one to chat for a few minutes.
• Practice saying “no” to avoid overextending yourself. (On the other hand, practice saying “yes” if you feel that a healthy dose of socializing would be good!)
• Take a stroll midday or once you get home—no matter the weather—and listen to an audiobook.
• Take deep, cleaning breaths—in through the nose, out through the mouth—before bed.
• Journal at the end of the day, even if it’s just a few quick notes.
• Sip a glass of hot tea and stare out the window.
• Listen to your favorite music while you take a hot shower or bath.
• Go get a massage.
• Sign up for a painting class with a friend.
• Book one of the less-expensive midweek flights to Florida for some sunshine.
• Visit the new restaurant you’ve been wanting to try.
• Take a drive with the windows down and music blasting (once it has warmed up).
• Visit a library and get lost reading a good book.
• Declutter your room and make your bed.
• Work on a puzzle or a coloring book.

Try to think of easy ways to practice self-care on your own. Items on this list might be relaxing for one person but could be a total nightmare for another. There is no right or wrong way to go about self-care. Just do what makes you happy. And remember, self-care is not indulgent. It is a must and it matters. Make sure some of your self-care techniques are easy to start and just take a few minutes of your day so that you can incorporate them into your daily schedule consistently.

This blog was written by Lindsey Hehman, MA, RD, CD. To learn more about the NIFS bloggers, click here.

Did you know that cardiovascular disease is one of the leading causes of death? According to the CDC, heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States. One person dies every 36 seconds in the United States from cardiovascular disease. About 655,000 Americans die from heart disease each year—that's 1 in every 4 deaths.

It’s because of this fact that the American Heart Association (AHA) has poured millions into heart research and producing guidelines to help people not only manage heart conditions but prevent them, too. One initiative by the AHA that has been around is the Life’s Simple 7 for heart health. Life's Simple 7 is defined by the American Heart Association as the 7 risk factors that people can improve through lifestyle changes to help achieve ideal cardiovascular health. Let’s take a look!

Life’s Simple 7

1. Manage blood pressure. High blood pressure can put strain on your heart, arteries, and kidneys, leading to heart disease and stroke. Both exercise and nutrition can help here. Nutritionally speaking, be sure to watch your sodium (salt) intake, keeping your intake at 1,500–2,300mg per day. Also, eat plenty of fruits and veggies to get fiber!
2. Control cholesterol. When cholesterol levels are high, plaque buildup causes clogged arteries. This also leads to stroke and heart disease. For healthy cholesterol levels, it is important to manage total fat intake and eat a balanced diet. Fat intake should make up about 20–35% of total calories. Of those fats, be sure that the bulk come from unsaturated sources, such as olive oil, avocado, nuts, and seeds. 
3. Reduce blood sugar. Everything we eat turns into sugar (aka glucose), but glucose is most readily available in the carbohydrates we eat. Our bodies use this glucose for energy. Now, carbohydrates and glucose are important! However, just like everything else, we want to find a balance. Chronically high levels of blood glucose can be damaging to the heart, eyes, nerves, and kidneys. If you struggle with high blood sugar, be sure to consult your Registered Dietitian, Primary Care Provider, and Endocrinologist. The team can come up with a care plan to manage your blood sugar.
4. Get active. Living an active life comes with far more benefits than just heart health! But for heart health, it is recommended to exercise 150–300 minutes per week at a moderate intensity level. Outside of that time, be sure to stay active by going on walks, doing yard work, taking “standing breaks” from sitting down, and stretching.
5. Eat better. A balanced and nutritious diet is always a game changer. The things we put into our bodies matter. When you eat a nutritious diet, you are giving your body one of the best weapons to combat cardiovascular disease. This goes both ways, though; when we eat junk a majority of the time, we are opening the gates to a plethora of chronic diseases.
6. Maintain a healthy weight. To be honest, I wish this said “maintain a healthy body composition.” Current research shows that body composition (fat mass and lean body mass) is far more indicative of risk for chronic disease than total body weight. Maintaining healthy body fat levels and adequate lean muscle mass reduces the burden on your heart, lungs, blood vessels, and skeleton.
7. Stop smoking. Cigarette smoking is one of the leading risk factors for cardiovascular disease. If you do smoke, consider sitting down with your healthcare team and coming up with a plan to quit. Like everything, this is absolutely your choice, but do be aware that smoking drastically increases your chances of heart disease.

Take It One Step at a Time

Now, if you are anything like me, you may be thinking “that is not ‘simple.’” Trust me, I agree. That is my only critique of these guidelines. It is not that simple. These things take work and time; I do not want to downplay that. My suggestion is to pick one at a time and work on it. Then, once you have that down, move on to another. Keep repeating this until you feel like all your bases are covered and heart-healthy lifestyle habits are in place.

NIFS Can Help

As always, NIFS professionals are here to help! We have certified personal trainers to assist in getting active (step 4); a Clinical Registered Dietitian who can assist with eating better (step 5) and blood sugar, blood pressure, and cholesterol control (steps 1–3); a weight-loss program for step 6; and health coaches to help with navigating lifestyle steps to stop smoking. All of these can, in turn, lead to healthier cholesterol, blood sugar, and blood pressure levels (steps 1–3). Please reach out if you need anything! We are here to help keep you and your heart healthy. 

This blog was written by Sabrina Goshen, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

• “I am going to eat a salad because I’m on a diet.”
• “I am going to eat a salad to clean my pipes.”
• “I am going to eat a salad because that’s the only way I know how to eat my veggies.”
• “I am going to eat a salad because I hear that’s how I can be healthy.”

Come on. We've all heard this before—from friends, from coworkers, and possibly from our own mouths. I swear, salads are easily the most famous “diet food.” Why is that? Do we really have to eat salads to lose weight, clean out our “pipes,” or be healthy? In this blog I break down each of these claims and then talk about ways to improve your veggie game!

“I am going to eat a salad because I’m on a diet.”

This is usually said when someone is trying to lose weight or be “super healthy.” First, to lose weight, it is widely understood that we must burn more calories than we eat. Thus, we try to minimize our calories to lose the weight. Second, people think that if they eliminate all “processed foods,” they will automatically become healthy. The idea behind salads is that they’re “healthy,” “low-calorie,” and blah blah blah.

Guess what? Salads can quickly turn into a high-calorie snack or meal and become full of unhealthy saturated fats and sodium. For example, let’s look at the Southwest Avocado Chicken Salad from Wendy’s. Sounds healthy, right? They even market this salad as healthy. A full salad has 530 calories with 34 grams of fat, only 15 grams of carbs, 43 grams of protein, and 1060mg of sodium. First off, that’s not a big salad for all those calories—which will make maintaining a caloric deficit (for weight loss) difficult. Finding foods that can be eaten in large volumes for lower calories tends to help satiety during weight loss attempts. Also, 34 grams of fat is a lot for one meal. The RDA for a full day is 44–77 grams for someone eating 2,000 calories. Now look at the sodium: 1060 mg of sodium is close to half of the RDA for sodium. Yikes. Hey, at least the salad has protein. They got that part right.

In addition, health is not just about physical well-being. Salads, if built correctly, can most certainly offer physical benefits. But health includes mental and social well-being too. Think for a moment. Does the salad taste good? Am I satisfied? Can I keep this up forever? Am I happy with this? If the answer is “no,” consider a different approach. Any change you make should be one that is sustainable for life. In the midst of making these changes, you must evaluate your physical, mental, and social health at all times. How can you improve one part of well-being without sacrificing another? Finding that balance is the key to SUSTAINABLE, healthful lifestyle changes, which ultimately leads to lifelong results.

“I am going to eat a salad to clean my pipes.”

Fiber does wonderful things. There are two types of fiber: soluble and insoluble. Soluble fiber is found in oats, beans, peas, berries, apples, plums, and sweet potatoes—all of which can be found in salads. This type of fiber helps absorb water, which adds bulk to stools. There is also insoluble fiber, which helps to get things moving in the GI system, thus helping to relieve constipation. Insoluble fiber is typically found in whole grains, the skins of fruit, skins of beans, seeds, spinach, carrots, cucumbers, lettuce, celery, zucchini, and tomatoes. These foods are even more common in salads, which gives you a hint as to why having a bowel movement after eating salad is not uncommon.

Fruits and vegetables, particularly lettuce, have high water content. It’s no secret that water assists in the digestion process. In this case, fiber works best when it absorbs water. This makes your stool soft and bulky.

“I am going to eat a salad because that’s the only way I know how to eat my veggies.”

This is valid. Vegetables can be super boring. Finding new ways to enjoy veggies can be a challenge. However, there are ways to eat veggies without having to eat a salad. Raw veggies with dip, grilled, steamed, and roasted are all ways to have veggies. Do not skimp on the spices and seasonings, such as garlic powder, onion powder, cumin, Italian seasoning, and ginger. I promise that makes the veggies taste 100,000 times better.

“I am going to eat a salad because I hear that’s how I can be healthy.”

Read above. I think you got the point.

Bottom line: You do not need a salad to be healthy, lose weight, or clean your pipes. If you like salads, eat them! But be careful of the added fats that tend to sneak into salads. If you do not like salads, find another way to eat your vegetables. Roasted, steamed, raw, and grilled are all yummy ways to eat veggies. Check out my recipe page for more ways to cook veggies. Remember, it’s important to like and enjoy the foods you eat.

This blog was written by Sabrina Goshen, Registered Dietitian. To learn more about the NIFS bloggers, click here.

As winter approaches, don’t let it discourage you from reaching your full potential and goals you’ve set for yourself. Continue to use exercise and strength training to keep your body healthy.

Keep Setting Fitness Goals

Continue to set goals; goal-setting will help you stay the course. Setting goals gives you purpose and meaning, and a reason to come to the gym. Set small goals and watch them turn into big ones. If you feel you’re plateauing, get a personal trainer to help you push past your threshold. They will keep you accountable as well as push you to new heights in your fitness journey.

Focus on Nutrition and Healthy Eating

Use the cold months to really focus on your nutrition. Winter months can lead to more relaxation since outside activities are not as prevalent. Keeping good nutritional habits will help you achieve your goals. If you need help with nutrition, utilize a dietitian to help you find the right foods to eat. Meal prepping and eating real foods will be key during the winter months—not getting set on carryout food and outside dining. Although every once in a while it’s okay to eat restaurant food, you want to focus on eating clean and getting proper nutrients into your body. Especially now during COVID-19, you want to make sure you’re staying as healthy as possible.

Maintain Safe Practices in the Pandemic

Speaking of the pandemic, continue to practice safe distancing while out in public. That way, you’ll keep your family safe and those around you. Try to minimize large gatherings. If you have to be with friends and family, make sure everyone does the proper things to keep everyone healthy and safe, including wearing masks. Use your best judgment while out and in social gatherings. Continue to wash your hands and sanitize equipment and any object that has been touched or will be touched.

Stay Busy and Keep Planning

Find new hobbies. If you’re able to get outdoors, enjoy that time with family and friends. If you’re not fortunate enough to be able to be outdoors due to the cold weather, find indoor activities to pass the time, but keep yourself busy. Don’t let the winter months bring you down. Continue to plan daily to attack the day and stay motivated. Stay busy and stay healthy!

This blog was written by Michael Blume, MS, SCCC; Athletic Performance Coach. To learn more about the NIFS bloggers, click here.

The holidays are HERE! We all know what happens around the holidays. I see two extremes in my practice as a Registered Dietitian:

• The vicious cycle of dieting all year to lose the “holiday weight” or to get bloodwork back to normal after all the holiday meals. People accomplish their goals just in time for the holidays to start again—and gain back the weight and drive our doctors nuts with outrageous bloodwork again.
• The person who is terrified to “lose all their progress,” brings their own “healthy” meal to the gathering, and completely avoids the yummy meal—even at the cost of social, mental, and emotional health. Let’s be honest: that behavior distances people socially, and not having Grandma’s famous pie is just sad. 

Honestly, both are unhealthy approaches and they are, frankly, unnecessary. Let me be real clear: what we do consistently over time is what has the greatest impact on our health, not what we do on one day, two days, or a couple holidays. We can break these cycles! You don’t have to gain weight or ruin your bloodwork over the holidays. You also do not have to bring your own “healthy” meal, avoid Grandma’s cooking, and face a socially awkward and sad situation.

There is a way to enjoy the holiday food with family and friends all while pursuing your health goals. Here are the action steps.

Be Active

Get up and moving. This can be as simple as taking a walk with family, going on a morning stroll before the gathering, walking the dog, or playing a game that has you up and moving (such as Wii, tag, Twister, or Simon says). You can also get in a quick 20–30-minute workout before all the festivities start that day, or wake up early to get in a full lifting session. Don’t overthink this; a short 20–30-minute workout with high intensity is very effective! (Here are some workouts you can do when traveling.)

Follow Your Eating Routine

Forget the “don’t eat anything to save calories for all the food tonight” method. That leads to a very hungry person, which makes overeating at the gathering much easier. Go about your morning as you normally would. Eat breakfast (if you eat breakfast). Have your typical snack and lunch. Fill up on fiber-rich sources, such as fruit and veggies, along with lean proteins. All these options will help fill you up and nourish your body. You will walk into the gathering satisfied and ready to eat your Grandma’s holiday meal.

Hydrate 

Be sure to stay hydrated with plenty of non-caloric fluids (mainly water) the days before, the day of, and the days after holiday gatherings. Liquids take up room in your stomach, meaning staying hydrated contributes to proper regulation of hunger/satiety cues. Again, this helps reduce overeating. Additionally, holiday foods tend to be high in sodium. You will want plenty of water to offset the negative effects that a high sodium intake has on your hydration status. Trust me, you will feel much better if you stay hydrated.

Eat the Holiday Meal

For heaven’s sake, do not bring your own meal, measuring cups, or scales to the gathering! Eat the holiday meal. Fill up your first plate with all your favorites—the ones that grandma and momma only cook once or twice a year. Be mindful of portion sizes. Then, if you want, go back for a second plate. For that plate, pick two or three more things that you want some more of. Take a portion of each and enjoy it.

Enjoy the Meal

Sit down with each plate. Take a nice deep breath. Start eating. Chew each bite thoroughly. Slow down your eating. Be present at each bite, soaking in all the yummy goodness of that home cooking. Don’t be afraid to pause between bites and converse with family around the table. This not only helps you enjoy family around you and to be present in that moment, but it also gives your body time to send you satiety cues. When we eat super-fast, we do not allow our body enough time to signal “I AM FULL.” Be present and listen to what your body is telling you.

Have a Conversation

During the meal, talk with your family and friends, even if you are the one having to initiate conversation. DO IT! Think about one of the true reasons for the season. Hint: it is not food and gifts. Sure, food is a huge part of it. But we gather to be with family and friends to celebrate our blessings, our year, and our religion, and to give thanks. Conversing really embraces what holidays are all about and shifts your focus to more than just the heap of food in front of you.

Eat Dessert

Find your favorite deserts and eat a serving. I promise, eating dessert will not derail your health goals. I’d argue this action will actually help your health goals because Grandma’s famous pie sure does positively contribute to mental and emotional health.

Get Right Back to Your Typical Regimen the Next Day

Wake up the next day and get back to your typical routine. Exercise as you normally would. Eat your normal meals and snacks. Honor your physical health with nutritious options. Sleep. Do this on the days you are not at a holiday gathering. Back to the idea of consistency, there are more non-holiday days than there are holiday days and gatherings. Be on your game and remain consistent during those weeks and days, knowing that another gathering full of food and fun is right around the corner. Repeat steps 1–7 during the next gathering.

HAPPY HOLIDAYS!

This blog was written by Sabrina Goshen, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

You’ve told yourself that it would just be one “cheat meal,” but the next thing you know that one meal turns into everyday meals and you feel like you have fallen so far off the wagon that there’s no getting back on.

I’m here to tell you that LIFE HAPPENS, and it’s okay occasionally to stray from a healthy lifestyle. What’s important to remember is that the tools to hop back on and get back motivated are right at your fingertips, waiting for you to grab tight.

Here are 7 tips to get back on track and keep moving forward:

1. Don’t take it so personally. You’re not a bad person or destined always to be overweight just because you slip up here and there. Just think of it as a minor setback for a major comeback!
2. Don’t look for a quick fix. You might lose weight this way, but you’re almost sure to gain it back. This has the potential to set up an unhealthy pattern of gaining and losing. Slow and steady wins the race!
3. Find an accountability partner. This can be someone who is just starting out, or starting back over, or an experienced, never-falls-from-the-wagon person. Finding someone who can provide you encouragement for your efforts will help you continue down the right path. Be sure to be upfront and honest with them about your goals and have them check in on you regularly.
4. Plan ahead. We schedule meetings, and hair and nail appointments for ourselves; why not schedule a time out of our busy days where we can exercise? Even planning your meals ahead can help with overeating and you won’t get too hungry throughout the day.
5. Track your food. Keeping an account of exactly what it is you eat throughout the day helps keep you honest and aware. It will help give you insight on your eating habits and where you might need to give a little.
6. Understand you’re not alone. Thinking that you’re the only person in the world who has fallen off the wagon will achieve nothing but negative thoughts and make it even more difficult to get started again. Somewhere, some place, someone is going through the exact same thing you are or they’ve been through it before. You’re not the first person to have to start back over, and you certainly won’t be the last.
7. One day at a time. This tip needs to be bold, underlined, highlighted, and anything else to grab your attention! Taking this journey one day at a time is so critical to your success. All you need to do is try. By doing your best each day, you’ve put together a chunk of how your future will look.

While it might be tough, it is definitely not impossible to get back on track. If you aren’t sure where to start, come in and talk to us. We would love to get you set up with one of our personal trainers, enrolled into a program like our Ramp Up to Weight Loss, or simply design a program for you to follow on your own. Whatever you feel you need, we are right here to help you!

You’ve got this!

This blog was written by Ashley Duncan, CPT, Weight Loss Coordinator. To learn more about the NIFS bloggers, click here.

As many of us are confronted with the decision of whether to send our children back to school or continue with online learning, we are faced with many questions that we had never had to ask ourselves before. Breakfast, lunch, and often snacks are mainly consumed during these hours at school, so as we continue to see Indiana trying to return to normal and reopen, we might need to tailor our eating habits to ensure we are not risking unnecessary exposure to COVID-19 when refueling our bodies throughout the day. These ideas also work for adults who are returning to the workplace or have already returned to the workplace.

Keep in mind, you want each meal to be comprised of plenty of fruits and veggies (half of your plate), while one quarter of your plate is filled with a protein, and the remaining quarter is filled with a minimally processed grain like brown rice or whole-wheat pasta. Make sure to use leftovers to make the next day’s meal prep easy—think large-batch cooking. Snacks should have a protein (such as nuts, peanut butter, etc.) along with a high-fiber carbohydrate like a piece of fruit (think banana or apple) to keep you feeling satisfied throughout the day.

Tips for Safe Eating at Schools and Work

Here are some actions to consider when eating meals at work or school amid a pandemic:

• Cut back on items that require heating up in the microwave to avoid touching a community microwave.
• Use a thermos if you would like to take hot items (such as coffee or soup).
• Pack a bottle of water (drinking fountains are likely to be closed).
• Practice “hands-free” snacking. An example for kids: toothpicks already placed into small sandwich squares that they can pick up like an hors d’oeuvre makes for a fun and safe way to eat finger foods!
• Use packaging to avoid touching food prior to ingesting food items.
• Practice good hand hygiene. Scrub with soap and water for a minimum of 20 seconds and don’t touch other items prior to eating.
• Bring your own utensils, napkins, and condiments.
• Vary the times you visit the cafeteria if possible to avoid high-traffic times.
• Keep your mask on as long as possible and try to sit at least 6 feet apart.

Meal and Snack Ideas

Take a look at some of these meal and snack ideas and give them a try. Keep in mind that these are suggestions, and I hope they provide inspiration. Although they don’t cut out your risk 100 percent, every little bit helps during this crazy time.

Breakfast Ideas

• Smoothie: 1-2 cups of frozen fruit, a handful of leafy greens, a spoonful of peanut butter, and milk of your choice blended to your preferred consistency. Pack in a thermos and bring your own straw.
• A banana and a squeezable almond butter packet (such as Justin’s).
• Overnight oats: soak rolled oats in milk in the fridge overnight with a dollop of peanut butter. Add fresh or frozen fruit on top. Eat cold or throw in the microwave before leaving the house (it retains heat well!).

Lunch Ideas

• Sandwiches on whole-wheat bread: wrap in parchment paper to avoid touching the sandwich when eating it. Skip the deli meats and try to load up on colorful and crunchy veggies with hummus in this option.
• Pasta salad: bring your own utensils. Make a big batch of whole-wheat pasta and sautéed veggies and toss with balsamic vinegar and olive oil in the morning. Toss in a can of pinto beans or a handful of pine nuts for an easy protein.
• Spinach salad: top with carrots, cherry tomatoes, walnuts, and chickpeas. Toss dressing on at lunch.

Snacks and Sides Ideas

• Squeezable applesauce pouches
• Larabars
• Mamma Chia Squeeze pouch
• Yogurt with a banana—I love the Silk soy yogurt for a dairy-free option
• Individual bags of prepopped popcorn (try pouring it into your mouth straight from the bag—it might not look graceful at times, but it keeps your fingers out of your mouth!)
• Precut fruit salad (apples, strawberries, blueberries, etc.)
• Precut/bite-sized carrots, cucumber, and celery that you can easily stab with a fork or toothpick and dip into a little hummus

***

While this is not an easy time for anyone, trying to keep up your routine in eating habits is important so that your body is properly fueled and healthy. Best of luck this year, and stay healthy!

This blog was written by Lindsey Hehman, MA, RD, CD. To learn more about the NIFS bloggers, click here.