Chipping away at that COVID weight gain
Tips for eating well on the return to work
We already know about the Freshman 15, but what we’re facing now is the COVID 29 — as in, 29 pounds is the average weight gained by 42 per cent of Americans in the initial year of the COVID-19 pandemic.
While these figures might not be representative of what’s occurred among Canadians, stress-eating and having full access to food while working from home have certainly resulted in some unwanted weight gain north of the border.
Conversely, some individuals have benefitted from working from home over the past two years because it’s allowed them more flexibility and time for preparing homemade meals — and perhaps fitting in an afternoon walk.
But whether you’ve struggled with your health during the pandemic or you’ve been among those who have regained control over their well-being, one thing is certain: returning to the workplace will present some nutritional challenges.
Kelly Anne Erdman is a registered dietitian with INLIV, where she provides customized nutrition support to their clients. Here are some of her tips to help you start (or continue) with proper eating habits when transitioning back to the office.
Plan your meals
When we’re overwhelmed and short on time, we tend to hit the drive-thru or reach for convenience foods. A sure-fire way to avoid this is to plan meals in advance and do as much of the prep work beforehand as possible.
“First, start with which kind of protein you’d like for each day, then add your veggies of choice and decide if you want to include a healthy, whole-grain starch,” says Erdman. “Proceed to make a grocery list, and then decide on whether you’ll order groceries online or do your own shopping.”
Erdman also suggests making meal prep a family affair so the responsibility and time commitment doesn’t all fall on one individual. And, if you have the luxury of using your day off to accomplish some batch cooking for the week, do it!
Pack lunches and snacks
You won’t need to dig into your colleague’s secret stash of chocolate if you come prepared with your own healthy arsenal. When batch cooking on the weekend, Erdman suggests rationing out some lunch dishes and snacks that will satisfy you through the afternoon lull.
“Most people may find that things will change in the office setting with less food out-and-about (due to hygiene fears), so it’s best to not rely on free foods in the office,” she advises. “But if you’re less likely to batch cook in advance, then, once the dinner meal is finished from the night before, take a few minutes to prep your lunch and snacks for the next day.”
Utilize time-saving foods
With the added commute to-and-from the office, it’s a given that we’ll have less time at home for chopping produce.
“Choosing fresh foods that are ready to go can be a great time-saver,” says Erdman. “Buy the party tray of pre-cut fruit/veggies to add to meals, or use spiralized veggies or a bag of stir-fry vegetables that simply require cooking.”
And while fresh or frozen produce are great, Erdman also encourages the use of non-perishable healthy foods that we always have on hand.
“Canned legumes are great because they’re full of nutritious soluble fibre, folic acid, iron, protein and carbs while being low in saturated fat. Just rinse them off to reduce sodium content and toss them into a salad, make a legume stew or add to sauces.”