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      Nutrition Updates
      Making Nutrition a Priority During a Pandemic

      Family eating

      Healthy eating is especially important for keeping your immune system in top condition. These current safety measures and the need to stay in place present a perfect time to protect and improve your health.

      Here are some steps you can take to improve your health during COVID-19:

      1. Limit trips to the grocery
        1. Meal plan and make a list before you go to the grocery store
          • Plan your breakfast, lunch and dinners for the next 5-7 days. Make a grocery list and stick to it best you can (plan for possible substitutions)
          • Check out The Defined Dish’s Pantry Meal Plan(http://www.thedefineddish.com/pantry-meal-plan/)
        2. Try Online Shopping
          • It will save you time and help you socially distance. Be sure to plan ahead - many stores need a day or two from order to delivery/pickup.
      2. Stay safe when ordering in
        1. Eat food while it is hot
          • Pick up meals when you are ready to eat. Don’t let them sit out on your counter.
        2. Hand washing
          • Make sure you wash your hands after handling take out containers and before you eat your meal.
      3. Make healthy food choices
        1. Keep healthy foods around
          • Whole grains, vegetables, fruits and lean proteins are building blocks to a healthy meal
        2. Limit buying foods that are high in empty calories
          • Chips, sodas, cookies, and ice cream will cause you to stay hungry leading to grazing
      4. Make eating at home a positive experience
        1. Involve your family
          • Have your kids set the table or help measure out ingredients
        2. Mix up your dining locations
          • A picnic in the back yard or a movie night dinner in the living room
        3. Cook a new recipe
          • Try a new cookbook to inspire a healthy dish (Current favorite: The Defined Dish)
      5. Create Balance
        1. Have planned exercise time
          • Schedule walks and workouts from home just as you would schedule a meeting
        2. Schedule breaks in your day
          • Plan for 30 min breaks to read, play a game or work a puzzle. This will help you stay productive during the day
        3. Set a structured sleep schedule
          • Set alarms on your phone to help you wind down and wake up on time



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