Healthy eating during Covid-19

During these times whether you are self-isolating or looking after someone, it is important to maintain good nutrition and hydration. Make sure you are eating and drinking regularly. This may involve asking friends or family members to get you specific foods so you can continue to follow an appropriate diet.

A good diet is important for good health. Eating a variety of foods can improve general wellbeing.  You need to eat sensibly, choosing a varied diet from a range of foods. Not smoking and keeping active are all great ways to boost your health. For further information on how to keep active here are some ways to do so.

What can I do to stay healthy?

Below is a list of other useful strategies to help you achieve your weight loss goal:

  1. Plan your meals

Plan your meals for the week, including breakfast.  People who eat a healthy breakfast usually find it easier to control their weight. Try to keep all meals balanced and aim to eat at least five 80g portions of fruit and vegetables throughout the day

  1. Record what you eat

Track your food intake by using an app or starting a food diary, and note down everything you currently eat and drink. This can help you identify areas for change.

  1. Keep meals as balanced meals each day

Half-fill your plate with salad or vegetables, then divide the remaining space on your plate equally between protein (meat/fish/egg/pulses) and starchy carbohydrates high in whole grains and fibre.

  1. Portion control

Be aware of your portion sizes. Wait at least 30 minutes before you go back for a second helping as your brain needs that amount of time to register whether or not you are full.

  1. Control snacking habits

Distract yourself from snacking, unless you are hungry. Some snacks, such as biscuits, cakes, and crisps are high in calories and saturated fats. Choose healthy options such as fruits and vegetables. Try to have a drink before you have a snack.

  1. Drink plenty of fluids

Aim to drink two litres of fluid per day, preferably water. If you must have a flavoured drink choose one that is low in calories and caffeine-free. Avoid adding sugar to teas and coffees or try sweeteners.

  1. Cut down on alcohol

Drink mindfully and avoid having more than 3 drinks in one sitting.

  1. Practice mindful eating

Listen to your body’s hunger cues, eat away from distractions like the TV and focus on your meal. Don’t eat when you are doing something else such as watching TV or working.

  1. Increase activity levels

Be more active in your daily routine and try to take more exercise. Remember that small changes can make a big difference. Find an exercise routine that you enjoy and do this regularly. You can aim to start with doing 5000 steps at home or in the garden.

  1. Online support service

There are online support services that can support you while at home. If you are from North West London sign up to the Know Diabetes service for regular updates. 

We are inviting people with diabetes and those at risk of type 2 to sign up for the Know Diabetes service