5 nutrition tips during lockdown

During this period of lockdown, there is no shortage of temptations when it comes to snacks and sweets... Should we give in and feel guilty, or resist and feel frustrated? We asked Professor Ariane Sultan, a professor at the Faculty specializing in nutrition, and Nicolas Sahuc, a dietitian who lectures at the Faculty. Together, we have compiled five dietary and nutritional tips to follow during lockdown... but that's not all!

 

1 / Listen to your body and its needs!

Lockdown is disrupting our habits: our schedules are changing... and so are our bodies! Sometimes, we don't feel hungry at the traditional "breakfast, lunch, dinner" times. Don't panic! According to Nicolas Sahuc, we need to pay close attention to our body's rhythm, which varies from day to day and is not necessarily aligned with "social" schedules: "Don't worry if you're not hungry at 'mealtimes'; instead, eat when you really hungry. " To do this, you need to listen to your body and pay attention to your true feelings of hunger and satiety. "This does not necessarily mean eating three meals a day..." emphasizes Professor Sultan.

In summary: consider your biological rhythm and listen to your hunger cues before even thinking about nutrition! 

 

2 / Don't select or reject any foods: think about how long they will keep you feeling full! 

When you're hungry, any food will do to satisfy your hunger. However, not all foods keep you feeling full for the same amount of time.The dietitian's advice is to opt for foods that will keep you feeling full for longer: choose a banana over a cookie for your snack, or better still, if you're really hungry, eat a proper balanced meal.

 

3 / Don't feel guilty, but think globally!

However, don't feel guilty if you really want that cookie for your afternoon snack. The key is to think about nutrition in a holistic way: "Nutrition is all about overall balance. If you eat balanced meals regularly and at your own pace, there's no reason to feel guilty." Conversely, balanced nutrition is not a "one-shot" deal: a single balanced meal from time to time is not enough! Professor Sultan confirms this: "A balanced diet is more about the week than just a single day."

 

4 / Focus on balanced meals

“A balanced meal will keep you feeling full for around five hours, whereas an unbalanced meal or snack will only keep you feeling full for two to two and a half hours." It is therefore important to compose your meals with a range of foods that will satisfy your hunger over time. “Contrary to popular belief, a meal without bread or starchy foods will not help you stay slim, as you will be hungry again after 2 hours.” For a balanced and substantial meal, it is recommended to combine: bread, starchy foods, a source of protein (meat, fish, eggs, or vegetable protein), a dairy product (yogurt or cheese), fruits and vegetables for fiber, and a small amount of fat. Ariane Sultan reminds us that "this combination should be adapted to the intensity of your hunger.". As for meal variety, the dietitian emphasizes that "the composition of a balanced meal is always the same, you just need to vary the foods according to your tastes!" 

 

An example of a balanced meal: 

• 1 portion of Basque-style chicken with vegetables (fresh or frozen), rice, and salad
• 1 piece of bread
• 1 yogurt or 1 piece of cheese
• A few strawberries

 

But don't forget Professor Sultan's advice to carefully gauge your hunger: "If you're not very hungry, there's no need to eat all those starchy foods, or reduce the amount you eat!"

5 / High-carbohydrate snacks for periods of intense work

And because we know that for many, exams are approaching, we asked the dietitian for his recommendations regarding snacks during periods of intense work. According to him, “You should prioritize foods rich in carbohydrates, such as cereal bars or fruit compotes, which are balanced and convenient. Swedish Havreflarn-style cookies are also a good alternative: they don't have too much added sugar and are easy to make yourself.” Nevertheless, our dietitian reminds us: “Before even thinking about snacks, the most important thing is knowing how to manage your stress! Breathing exercises are very effective in helping you do this.” “And don't forget physical activity!” adds the professor, “Physical activity is possible in any circumstances, even when confined! You just have to adapt it and adapt yourself!”

 

Of course, we weren't going to leave you hanging: we've selected a few Swedish pancake recipes for you... : 

…and apps to help you manage stress:

 

We will get back to you in the next few days regarding physical activity, so stay tuned! In the meantime, get cooking!