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Struggling to stick to healthy habits when working from home?

A recent survey looking at how eating habits have changed as a result of the lockdown found 90% of individuals said that their shopping and cooking habits had changed since the lockdown was announced, while around 57% admit they value food more. A sizeable 43% of people even admitted to enjoying food more since restrictions were enforced.

In terms of nutrition, nothing has changed since working from home has increased. Keep your meals colourful with lots of fruits and vegetables, complex carbohydrates and lean protein. The Eatwell Guide is a useful reference tool if you’re concerned about obtaining a balanced diet. There is no need to take supplements unless advised by a GP or health professional.

Snacks are important bridges to overcome feelings of hunger between meals to help avoid overeating at mealtimes. With the right choice of ingredients, snacks are perfect for boosting your mood, energy, cognitive function and focus. Many people often complain about having afternoon slumps at around 3-4pm when they’re losing motivation to work and begin to feel tired or distracted. This is usually because there is a larger gap between lunch and dinner.

Cravings for unhealthy, energy dense products. For example, reaching for a doughnut might satisfy your hunger for an hour, but consuming high-sugar products can often lead to spikes in blood sugar levels  and subsequent ‘crashes’ in mood and energy levels. This is due to sugar being a quick-release source of energy. This is why the consumption complex carbohydrates like wholegrains are recommended, because they contain slow-release energy to maintain satiety throughout the day.

Healthy snack ideas

  • Quark topped with fruit like raspberries or mandarins
  • Sliced apple with nut butter
  • A handful of nuts and/or seeds. e.g Almonds
  • Sliced boiled eggs
  • Carrot sticks and hummus
  • Fresh or roasted chickpeas
  • Sliced Watermelon
  • Popcorn (Why not try making your own?)
  • Toasted malt loaf topped with sliced fruit. e.g strawberries
  • Dried fruit
  • Rice cakes topped with low fat cream cheese & sliced cucumber
  • Wholewheat toast or crackers


Where to look for more inspiration:

Healthier snacks for kids – Change4Life

BBC Good Food – Healthy Snacks

The Eatwell Guide – NHS



Louise Bennion

Louise is 24 and living in Sheffield. She is currently working as a nutritionist in healthcare after doing a Master's in Nutrition with obesity and weight management. In 2019 she started her Loutritionist blog to communicate healthful messages. She is working with Nutritank to contribute to this educational platform and campaign for more nutrition education for medics.

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