Emotions can lead a person to overeating, especially when spending so much time at home. Recognizing feelings and following a plan are alternatives to this problem.
Advisor: Sandra Alfaro, dietitian nutritionist,practitioner at Coomeva Private Healthcare
It is common to feel like you are overeating when you are at home. It may happen because you have the possibility to open the refrigerator every 10 minutes and visit the pantry constantly. Therefore, it is important that you identify if you are eating because you are hungry or if you are eating because you feel anxious.
If you think the latter is happening to you, you may ask yourself: do I really need to eat? Is it time to eat or is it the manifestation of my emotions that leads me to do it? This is the recommendation of dietitian nutritionist Sandra Alfaro, to seek conscious nutrition, even when staying at home.
One thing that helps you recognize that impulse is to notice that you are eating without respecting the schedules. Taking a moment and a deep breath you can also notice when there is not physiological need for food. “If we do not control anxiety, we can face overweight and obesity, which are usually accompanied by a diagnosis of fatty liver and this leads to metabolic syndrome. Besides, if we cannot manage that anxiety, every day the problem will become more noticeable and this is a risk to physical and emotional health,” says the nutritionist.
Programming is the key
The specialist suggests creating an eating plan, taking into account individual habits, that can be adjusted to three or six meal times a day, every three hours, with the nutrients and amounts that each body requires. It is a plus to schedule in the routine a space for exercise and a space dedicated to leisure. Also, it is advisable to consult with your nutritionist first to find out how many calories you need and how to distribute them in a balanced way.
If you experience a moment when your emotions lead you to eat, “you can go listen to relaxing music or do something you enjoy, like painting, embroidery, or doing physical activity. You can try to solve the emotion: whether it is anger, fear, sadness. Think of the real answers and breathe slowly. This helps us to be self-aware and to understand that food is not the solution. This way we can transform this behavior that makes eat out of anxiety,” explains Sandra Alfaro.
If you are actually hungry, hopefully consumption is within the scheduled schedules for food intake. In one last case, Alfaro suggests resorting to drinking tea or an infusion of chamomile, cinnamon, mint, ginger. You can add chopped fruits, such as guava, cape gooseberries, or apple.
Bringing it to the body
The aforementioned beverages contribute to nutrition and improve anxiety. In addition, “prefer whole foods, fruits and vegetables, they give a sense of fullness,” says the nutritionist.
Whole grains such as brown rice, corn, oats, and barley are good sources of carbohydrates. This is also true for others like banana, potato, cassava and arracacia. Fruits are rich in vitamins, minerals, and enzymes. But they contain fructose, which is also a carbohydrate. They can be included in breakfasts and snacks, for example.
Proteins include meats of all kinds, dairy and eggs. For vegans, nuts, legumes, and pulses are suitable foods. It is also important to consume fats considered healthy: avocado, olive oil, coconut oil, and fish that contain omega 3. Finally, vegetables “are a source of vitamins and minerals and they are regulatory foods. They should be consumed with the three main meals,” concludes nutritionist dietitian.
The following foods are important to maintain the balance of the immune system and to help the body fight viruses and resolve the inflammatory response:
- High in iron, selenium, zinc, and copper: red and white meats, fish, nuts, seeds, dairy, eggs, and legumes.
- With probiotics: yogurt, kumis, and sauerkraut (fermented cabbage).
- Rich in vitamin C: tangerine, orange, papaya, kiwi, granadilla, and broccoli.
- With vitamin B6: whole grains, plantain, potato, and avocado.
- With folic acid: vegetables with dark green leaves, red meats, walnuts, white beans, and chickpeas.
- With vitamins A, D and E: yellow, orange, red and green fruits, and vegetables. Egg yolk, cow butter, avocado, sunflower seeds, pure olive oils, soybeans, and corn.
Proper hydration must be taken into account for greater well-being. It is recommended to drink 1,500 to 2,000 ml of water per day, depending on the physical conditions and activities that are carried out.
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