In the last few weeks, many people tend to eat more than they should usually by anxiety or craving for something sweet. This kind of conduct can put health at risk, especially in these moments of compulsory social isolation where we do not carry out as much physical activity as usual.

Nutritionist Karyn Reyna of the Clínica Ricardo Palma, points out that this desire to peck comes from lockdown and uncertainty. However, we should focus on scheduling our meals daily for better control. This means planning breakfast, lunch, dinner, and breaks.

When you have anxiety, it is recommended to eat food rich in zinc, copper, or selenium such as beef, eggs, linseed, sesame, dairy, nuts, avocado, lentils, chickpeas, nuts, and whole-grain products. In this way, you reduce the desire to eat cookies, chocolates, bread, soft drinks, or sweets. Here are some tips.

At night

• Many people suffer from “hunger attacks” at night. To avoid these episodes, it is very important to do some recreational activity during the day and do 30 minutes of exercise 6 times a week to stay calmer.
• Have dinner between 7 and 8 at night something different from lunch. A lighter, smaller dish (30% less compared to lunch), but just as tasty to eat with pleasure.
• For example, a vegetable omelet with egg + 2 slices of whole wheat bread + 1 infusion or spinach cream + 2 egg whites + herbal infusion or 1 small corn + 30 gr of fresh cheese + infusion. These are rich, nutritious, and low-calorie options.

Sweets

• You can eat sweets 2 times a week as a maximum and in personal portions. There is no scientific evidence about adequate time to consume them. Notwithstanding some desserts can be made with healthier ingredients like flour or stevia, they are also caloric.

Carbohydrates

• People are warned to avoid the elimination of carbohydrates from their daily diet to lose weight faster because it is not healthy. People over 40 are advised to be more careful with their food choices and reduce portions. If they do, in a few weeks they will see changes in their appearance.

Lic. Karyn Reyna
Nutritionist at Clínica Ricardo Palma