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Lake Forest Hospital dietitian offers nutritional tips during stressful times

Eat well-balanced, regular and nutritious meals.

• It's important to start your day with a filling and nutritious breakfast to provide needed energy to your body and brain. Here are some delicious breakfast ideas: overnight oats or hot oatmeal with berries and nuts, 1-2 hardboiled eggs with a whole grain English muffin, Greek yogurt with berries, topped with a crunchy low-sugar granola/cereal.

• Have nutritious snacks available. Snacks full of protein and fiber help you stay fuller longer and keep you satisfied. Avoid sugary snacks that will lead to a quick bursts of energy followed by an energy crash. Try snacks like string cheese, apple and peanut butter, carrots and hummus, low-fat yogurt, edamame and/or nuts.

• Make sure to have a well-balanced lunch. Satisfy hunger as well as provide adequate nutrients to avoid the post-lunch slump. Some lunch ideas include: grain or bean bowls: prep ingredients ahead of time and mix and match during the week, homemade soup and salad, ½ a turkey sandwich and homemade soup.

• Make your dinner meal full of nutrient fighting vegetables, lean protein and whole grains. Try to eat dinner earlier rather than later, eating earlier allows more time for your body to digest your food which is beneficial for weight loss and management as well as you are more likely to have better sleep.

• Get your healthy fats. Walnuts, flax seed and fish oil are associated with brain function. Deficiencies of this fatty acid can result in depression and/or anxiety.

• Eat your fruits and veggies. Fruits and vegetables are vitamin and mineral powerhouses that work to combat harmful molecules produced when your body is under stress. Eat a variety of colors to ensure you are getting a range of nutrients to help boost your immune system.

• Add high fiber foods. Foods like oatmeal, nuts, beans, fruits, vegetables and whole grains are linked to greater alertness and decreased perceived stress. Plus, they will satisfy your hunger levels.

• Get adequate sleep. Lack of adequate sleep can affect our hunger levels causing sugar and refined carbohydrate cravings.

• Hydrate. Drink adequate amounts of water throughout the day. Without proper fluids, fatigue and weakness may set in. Avoid sugar-laden drinks which can lead to an energy crash. You don't like plain water? Try adding a piece of pineapple or a strawberry to add natural flavors to the water. Try sparkling water - there are so many flavors out there now.

• Move more. Make sure to get up and move. With many people working from home and not going out and about people are moving much less these days. Keeping moving is key to good health and preventing pandemic weight gain. Physical activity helps blood flow to the body and brain which may help improve memory and brain function. Physical activity also protects against many chronic diseases, it helps to lower blood pressure and improve heart health, it can help improve your quality of sleep, it can help improve joint pain and stiffness and it can reduce feelings of anxiety and depression.

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