During this period of lockdown, there’s no shortage of temptations when it comes to snacks and treats… Should you give in and feel guilty, or resist and feel frustrated? We spoke with Prof. Ariane Sultan, a professor at the Faculty specializing in nutrition, and dietitian Nicolas Sahuc, who teaches at the Faculty. Together with them, we’ve 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 turning our routines upside down: our schedules are out of sync… and so are our bodies! Sometimes, we don’t feel hungry at the traditional “breakfast, lunch, and 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 isn’t necessarily aligned with “social” schedules: “Don’t worry if you aren’t hungry at ‘mealtimes’; instead, eat when you’re really hungry.” To do this, you need to listen to your body and pay attention to genuine feelings of hunger and fullness. “This doesn’t necessarily mean eating three meals a day…” emphasizes Professor Sultan.

All in all: think about your body’s natural rhythms and pay attention to your hunger cues before you even think about nutrition! 

 

2 / Don’t pick and choose or cut out any foods: think about how long they keep you 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 instead for foods that will keep you full for longer: choose a banana over a cookie for a snack, or better yet, if you're really hungry, have a proper, balanced meal.

 

3 / Don't beat yourself up—think big!

That said, don’t feel guilty if you really crave that cookie for a snack. The key is to think about nutrition holistically: “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 isn’t a “one-off”: a single balanced meal every now and then isn’t enough! Professor Sultan confirms this: “A balanced diet is determined over the course of a week rather than a single day.”

 

4 / Choose balanced meals

“A balanced meal will keep you full for about 5 hours, while an unbalanced meal or a snack will only keep you full for 2 to 2.5 hours.” It is therefore important to plan your meals with a variety of foods that will keep you full over time. “Contrary to popular belief, a meal without bread or starchy foods won’t help you stay slim, since you’ll be hungry again two hours later.” For a balanced and substantial meal, it is recommended to include: bread, starchy foods, a source of protein (meat, fish, eggs, or plant-based protein), a dairy product (yogurt or cheese), fruits and vegetables for fiber, and a small amount of fat. Ariane Sultan notes that “this composition should be adjusted based on how hungry you feel”. 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 serving of Basque-style chicken, with vegetables (fresh or frozen), rice, and salad
• 1 slice of bread
• 1 yogurt or 1 piece of cheese
• A few strawberries

 

But don’t forget Professor Sultan’s advice, who recommends paying close attention to your hunger cues: ““If you’re not very hungry, you don’t need all those starchy foods—or cut back on them!”

5 / Carbohydrate-rich snacks for periods of intense work

And since we know that exams are coming up for many of you, we asked the dietitian for his recommendations on snacks during busy periods. According to him, “You should opt for carbohydrate-rich foods, such as cereal bars or fruit compotes, which are nutritious and convenient. Swedish “Havreflarn”-style oatmeal cookies are also a good option: they don’t contain too much added sugar and are easy to make at home.” However, our dietitian reminds us: “Before you even think about snacks, the most important thing is learning how to manage your stress! Breathing exercises are very effective in helping you do that.” “And don’t forget physical activity!” the professor adds, “You can stay active no matter what the circumstances—even during lockdown! You just have to adapt your routine and adjust to the situation!”

 

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

…and apps to help you manage stress:

 

We’ll be back in the next few days with more on physical activity, so stay tuned! In the meantime: get cooking! 😉