Sitting Apart, Standing Together – Nutrition
Are you finding yourself slipping into an old habit – not enough sleep, stretching yourself thin, and not eating a well-balanced diet? We get it – we have all been there.
As you continue to settle into working from home, it is important to keep health and wellness at the forefront. While we may be sitting apart, we’re all standing together in the fight against COVID-19. As this pandemic continues, we commit to bringing you relevant information on tips, tricks, and advice from industry professionals.
TRUE is here to support you during this difficult time and wants to ensure you can put your health and wellness at the forefront. We asked around the TRUE virtual office on recommendations. Today, we are guiding you on healthily working from home and showing you how you can focus on your nutrition.
Understanding Nutrition Basics
Nutrition plays a pertinent role in health and wellness. According to the National Institute of Health, “the foods we eat provide energy (calories) and nutrients such as protein, fat, carbohydrate, vitamins, minerals, and water. Eating healthy foods in the right amounts gives your body energy to perform daily activities, helps you to maintain a healthy body weight, and can lower your risk for certain diseases such as diabetes and heart disease.”
Calories
A unit of energy in food. Carbohydrates, fats, protein, and alcohol in the foods and drinks we eat provide food energy or “calories.”
Protein
Protein is in every living cell in the body. Your body needs protein from the foods you eat to build and maintain bones, muscles, and skin. You get proteins in your diet from meat, dairy products, nuts, and certain grains and beans. Proteins from meat and other animal products are complete proteins. This means they supply all of the amino acids the body can’t make on its own. Plant proteins are incomplete. You must combine different types of plant proteins to get all of the amino acids your body needs. You need to eat protein every day, because your body doesn’t store it the way it stores fats or carbohydrates.
Total Fat
Fat is a type of nutrient. You need a certain amount of fat in your diet to stay healthy, but not too much. Fats give you energy and help your body absorb vitamins. Dietary fat also plays a major role in your cholesterol levels. Not all fats are the same. You should try to avoid saturated fats and trans fats.
Carbohydrates
Carbohydrates are one of the main types of nutrients. Your digestive system changes carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs. It stores any extra sugar in your liver and muscles for when it is needed. There are two types of carbohydrates: simple and complex. Simple carbohydrates include natural and added sugars. Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes.
Eating a well-balanced diet may feel difficult at times, but we have a few simple and easy to follow tips to help you incorporate nutrition into your daily routine.
Try Out Meal Delivery Services
You may be a busy working parent, or simply have an extremely busy schedule and find yourself having less and less time to focus on your nutrition. One simple solution may be a meal delivery service. Meal delivery services ensure you have all of the ingredients you need to cook up a fresh meal for you and your loved ones. Not sure where to start?
Hello Fresh
Considered America’s most popular meal delivery service, Hello Fresh provides easy-to-follow recipes with clear nutritional info and gets their high-quality ingredients straight from the farm.
Blue Apron
Blue Apron offers delicious, chef-designed recipes with responsibly sourced, quality ingredients. Blue Apron also caters to a variety of diets and preferences with Beyond Meat™, WW Approved, and Diabetes Friendly dishes.
Home Chef
Home Chef is home cooking made simple. Offering customization options, Home Chef has a variety of meals to choose from to meet any needs.
Purple Carrot
Vegetarians and those who enjoy plant-based meals will enjoy Purple Carrot, a plant-based meal service.
We are not affiliated with any of the above companies, nor paid to endorse.
“I have been using Home Chef for 2 years and cannot rave enough about it. I love having it come to my door, and have a variety to keep things new, as I’m not eating the same thing each week. The portions are perfect, and I never waste food. I am eating healthier than I have my whole life, and am enjoying creating flavors I never would have considered.” – Beth E. – Materials Management Supervisor
We are not affiliated with any of the above companies, nor paid to endorse.
Pickup Fresh Produce
While it has become increasingly more difficult to pickup fresh produce, many companies and organizations are working to help you keep fresh produce in your kitchen.
Farmers Markets
Many farmers markets are beginning to offer pickup of your favorite local goods. Inquire with your local farmers market on availability, and support your local farmers and artisans in the process.
Grocery Pickup
Almost every major grocery store now offers grocery pickup, ensuring you can get your essentials to stay healthy without spending too much time in the store. Restaurants and cafes are also beginning to offer grocery pickup on basic produce.
Grocery Delivery Services
Shipt and Instacart are two of the most popular grocery delivery services that bring your groceries to you. Save time to focus on creating balanced meals!
Grow Your Own Vegetables
Starting your own vegetable or herb garden is a great way to incorporate the freshest ingredients in your meals. Using the USDA Plan Hardiness Zone Map, you can decide what crops grow best in your region.
Start with simple seed packets, or head to your local home improvement store to buy plants that are ready to go straight into your garden.
Meal Prep Your Daily Snacks
It can be rather tempting to pop over to the kitchen and grab your favorite snack(s) out of your fridge or pantry. Instead, try meal prepping your snacks just like when you bring them to the office with you.
Focus on nutrient-packed snacks that can also help meet your fitness goals. A few easy ideas:
- Mixed Nuts
- Cucumber Slices with Hummus
- Greek Yogurt with Mixed Berries
- Sliced Apple with 1 TBSP of Peanut or Almond Butter
- Chia Pudding
Keep plenty of water on hand, or enjoy a glass of freshly brewed tea!
Take Your Vitamins
Vitamins are a key component to your nutrition plan. While much of your vitamins come from eating a balanced and healthy diet, talk with your doctor or healthcare provider on any additional supplements you may need to incorporate. If you want an idea of what vitamins you are currently consuming in your diet, check out Harvard’s Health Publishing’s Listing of Vitamins.
“Prior to the pandemic and throughout, I have been keeping up on taking my vitamins (and minerals) to help in the development of my baby, but also to support my body as it gives extra nutrients to the baby. Taking vitamins is very important, as it gives the immune system a slight boost and gives the body the support it needs as it goes through changes/deviates from what is considered “normal” function for you and your body.” – Megan M., Marketing Supervisor
Working from home and focusing on your help and wellbeing can be less challenging than you think. By taking the time to focus on providing yourself with healthier options, you are able to stay healthy and productive during this period of working from home. Setting up successful healthy habits now will lead to long term success in your health and wellness goals.
What is your favorite nutrition tip? Share it with us on Facebook or Instagram!