Diet goes a long way in improving our mental well-being. Especially in isolation, we may find that staying in adds the extra pressure of upping our game in terms of nutritional intake.
See what advice Lisa Lau, a Registered Dietitian from Toronto, Canada has for our eating habits during COVID.
How has your job been affected, if at all, and how have you adapted to these changes?
"With the pandemic, my job has mostly gone virtual similar to other health care professions. I am now “seeing” clients over the phone or video call appointments instead of in-person in my clinic. Occasionally, if a client requires to be seen in-person, then they are seen in the clinic following strict guidelines of proper use of personal protective equipment and physical distancing."
First off, how does your job as a dietitian in primary care differ from other types of dietitians?
"Dietitians work in a variety of settings including in the community, hospitals, food industries and private practice clinics. I work as a primary care dietitian, meaning that I work in the sector that is the patient’s first point of contact with the healthcare system. My workplace is a clinic in the community where patients come to see their Nurse Practitioners for everyday health care and when needed, these patients are referred to me for consultation."
With potential shortages in stores or people hoarding groceries, how can people make best use of the food they buy?
"The thing I love about cooking is that there are no rules. There is always an ingredient (or a few) in a recipe that can be swapped out for something else. I personally like to look up recipes based on what ingredients I have and adapt the recipe as needed from there."
Are there any specific issues you’ve seen arise in terms of people’s eating habits in relation to COVID?
"During the pandemic, there have been reports of an increase in sales of flour and processed foods. One article I read back in April also stated that about 40% of Americans report snacking more since the start of the outbreak, particularly on processed foods like chocolate and pop. There are a couple reasons I suspect why this is happening. The first is boredom. Baking and snacking are easy activities to do at home whether alone or with the family. The second reason is stress. For a lot of people, eating provides comfort and/or distraction from stress that they are dealing with."
Do you have any tips for people in quarantine on how to spice up their meals? Is there something you do specifically during this time that helps your well-being?
"Theme days can be a great way to make meal planning easier and more interesting, like Fajita Fridays or Stir-Fry Sundays! Swap out different proteins and vegetables to create variety. For me, I like experimenting with different cultural cuisines. Some weeks I cook up my favourite Thai food and other weeks I’m making Chinese comfort food from my childhood."
The article, "Our Diets Are Changing Because of the Coronavirus Pandemic. Is It for the Better?" by Mandy Oaklander from TIMES magazine deduces that our quarantine diets may be changing for the better (i.e., more homemade meals & less dining out). What are ways that we can maintain this improvement well after COVID ends?
"The article does a good job highlighting the complex nature of our eating habits; time, income, mental health and food access are all factors that affect the way we shop and eat. Unfortunately (but understandably), healthy eating often tends to take the back seat when some of these more pressing challenges are present. Therefore, good supports need to be available for people to deal with all these potential barriers in order to help them improve or sustain a healthy diet and lifestyle. For example, a family who has lost their income during the pandemic is going to need income support and perhaps access to a food bank that provides healthy food options in order to maintain a healthy diet."
Share your favorite recipe to make during quarantine–and what makes the ingredients healthy!
"I have been eating lots of fish (at least a couple times a week) over the past few months. Most of the time, I just lightly season with a bit of salt and pepper and pan-fry it with some olive oil or avocado oil. Sometimes, I steam it Chinese style with ginger and scallions. One reason why I love cooking fish is because it’s easy and quick. If I don't have time to plan my meal out that day or if I don’t have meat that's defrosted in time, then fish becomes my number one go-to. I pair it with a grain like quinoa or brown rice, as well as some veggies on the side and I can get a meal on the table within 30 minutes. The second reason why I eat fish regularly is for its omega-3 content. Fatty fish like salmon and mackerel are high in omega-3s, which is an important nutrient for brain health and fighting inflammation."
How does maintaining a balanced diet influence mental well-being? Would you say its even more important during COVID?
"Good nutrition is important for maintaining the health of our brain and neurotransmitters, which are chemicals in our body that play a role in mood regulation. Research has shown that diet can help reduce the risk of mental health conditions like depression and Alzheimer’s Disease. A well-nourished brain is also more resilient in the face of stressors, which is especially important right now as people are coping with the pandemic."
The coronavirus has impacted many aspects of our life–and our eating habits are no exception. While we may find solace in snacking on chips, soda, and the works, it's important to maintain a balance between treating ourselves and taking care of ourselves. And who says self-care can't feel like a treat? Taco Tuesdays and Sunday grills are always something to look forward to!
ABOUT LISA
I’m a Registered Dietitian from Ontario, Canada. I graduated from the undergraduate nutrition program at University of Guelph and went on to complete a Masters of Public Health at University of Toronto in 2012. I have experience working in intuitive eating counselling, diabetes education and more.
Great article