Work (and School) From Home Nutrition Tips:

The coronavirus (COVID-19) pandemic has changed many of our daily practices including the way we eat and the amount of movement we get. Your energy needs may have decreased drastically, and with food likely more easily accessible at home, this might not be the ideal combination. Developing a new normal may mean re-evaluating nutritional and activity needs and being mindful about what we choose to eat. The good news is that food we create at home is often higher in nutrients and lower in calories than what we take out. Creating a balance between calories in and calories burned throughout the day is an important part of staying healthy.  

Healthy habits during the work day:

• Plan your meal and snack times. Being at home, it might be tempting to wander into the kitchen to snack throughout the day. Schedule your snack times to incorporate breaks and tasty snacks. 

• Snack Prep. Avoid eating out of the box or bag, but rather have pre-cut fruit and veggies ready to go and other healthy snacks (nuts, dried fruit) portioned out and ready for your scheduled snack times.  

• Take a break from work to sit down and eat away from your desk. Enjoy your lunch and relax for a few minutes. Being distracted during a meal can lead to over-eating and decreased satisfaction and fullness with what you are eating. 

• Drink plenty of water. Keep a water bottle on your desk to remind yourself to stay hydrated. Limit sugar sweetened beverages, such as soda and other high-calorie drinks.  

• Be mindful of caffeine. Too much caffeine is associated with dehydration, fatigue and headaches, all which have the potential to disrupt your work day.  

• Take movement and stretch breaks throughout the day. Check out our Healthy Meeting and Event Guide for Virtual Meetings to share with your team to build healthy habits and beat Zoom fatigue.  

Grocery Shopping:

Plan your trip to the store ahead of time and look for ingredients that are in season and even on sale. 

• Make a list and stick to it: Buy what you need and avoid impulse purchases of unhealthy snacks. Plan on purchasing about 2 weeks of food for you and your household to limit unnecessary trips to the store.  

• Stock up on nutritious foods that will stay fresh for longer. Include fresh, frozen, and non-perishable items. The American Society for Nutrition has a great list of suggested items to get you started.  

Meal planning: 

Meal planning saves time and money in the long run 

• Save your weekly plans. It can be a relief to re-use the plan in the next month or two. Check out these 10 Meal Planning Tips for Busy Families. There are many tips for making the task manageable. Give yourself a break – start small and build on the habit.  

• UC Davis Health blog Good Food is Medicine - Healthy Eating during COVID-19  Subscribe for regular updates from UC Davis Health. 

• One Dish Meals are a great option to limit dishes and clean up. There is less work involved and the oven, instant pot or regular pot does most of the cooking work. Check out these healthy recipes to get some inspiration.  

• I’m missing an ingredient! Help! Check out the New York Times great recipe substitution guide.  

Access to food while school is closed: 

• Many school districts across the country are continuing to provide meals to students in need during closures due to COVID-19. Check out this list for Yolo County Schools and this resource for Sacramento Unified School District.   

Tips for ordering takeout:

Take a break from cooking and support a local business 

• Pizza – try thin crust for fewer refined carbohydrates, double the veggies and half the cheese and meats.   

• Burgers – Go for a sandwich that has just one meat patty and a slice of cheese. If possible, request a whole grain bun or lettuce leaf to add fiber.  

• Order off the kid’s menu – portions are smaller and it’s cheaper! 

• Avoid high calorie side dishes to minimize excessive fat and calories. French fries, onion rings, and Mac & cheese, etc. might be replaced with a steamed vegetables, a side salad, fresh fruit, or baked potato. If the French fries are too hard to pass up, eat half today and half tomorrow, or share with a companion. 

• Mexican food heavier in beans than meat contains great fiber, protein, iron and calcium. To control fat, watch the added cheese.   

Staff and Faculty Health and Well-being program has nutrition resources available. Email Linda Adams if you’d like to talk about your situation.