Tips for Eating During the Pandemic

Let’s be honest with each other for a moment. Making healthy diet choices isn’t always the easiest part of a wellness plan. First, the question “What does a healthy diet look like?” has an infinite number of answers. Every person has a unique set of needs to support their physical, emotional, psychological, and social wellbeing. Second, even once you determine what “healthy” looks like for you, carving out the time to make it happen can feel overwhelming.  Throw a pandemic into the mix and it can feel impossible.


If you’ve been struggling with meal planning and finding the physical or emotional energy to make the “right” choices over the past few weeks, know that you’re not alone. We’re here to support you and help turn his challenge into an opportunity to learn more about your body, your wellness skills, and the power you hold to have full control over your health. 


Here are a few tips to help overcome some of the unique barriers our current situation has created:

  1. All-day access to the kitchen.  Many people have had their routines turned upside down and are spending far more time at home than usual. This can lead to multiple trips to the kitchen for a little handful of this or a bite of that. Over time, these snacks add up. Try keeping track of your intake for just a couple days to put your snacking in check. You could also try putting sticky notes on your cabinets that ask “Are you hungry?” to ground yourself with mindful eating. If you can answer “Yes, I’m truly hungry!”, eat a good healthy snack! If you’re bored or eating out of convenience, try to find other ways to occupy your mind and your hands.
  2. Preparing three meals per day for a whole family. Not every meal needs to be a masterpiece. It’s ok to serve a “snack plate” for lunch that has simple healthy choices that don’t need to be prepared. Think about things like veggies and hummus, fruit, olives, and nuts. You can also do smoothies, oatmeal, eggs, and other simple dishes for easy lunches and dinners!
  3. Grocery shortages. One of the most frustrating experiences can be building a meal plan just to find that the stores you usually go to are out of the foods you usually eat. Consider using this as an opportunity to try new protein sources such as beans and lentils, whole grains, and the occasional organic, non-GMO tofu for those who tolerate soy. Don’t let a missing ingredient stop you from following through with a recipe. Try to replace it with something else you already have at home or that is available at the store.


The best time to make change is when you’ve made the decision to do it, and if making changes at this time isn’t right for you, that’s ok! Decide what’s manageable for you and commit to it.

If you’re ready but need some guidance, our team can help you:

  • determine your best diet
  • discover your motivation
  • identify your barriers
  • overcome obstacles
  • build your skills
  • set achievable goals

…and provide the accountability you may need to follow through.

Reach Out

Fill out our questionnaire to get started as a new patient, or you can call the clinic to get scheduled with our dietitian or health coach if you’re already a member of our Synapse family. You can feel better and achieve your goals, and we’re excited to be your partner on that journey.