Stressed About The “Quarantine 15”? These 5 Healthy Eating Tips May Help!

Are you finding it hard to eat healthy during the pandemic? Don’t fret, this blog post is for you! We’ve gathered a few useful nutrition tips from trusted sources and knowledgeable professionals that will help you build better eating habits during the quarantine.

As many of us are spending more time at home adjusting to the new normal, it can be much easier to resort to snacking and stress eating behaviours. But, experts suggest that practicing good nutrition, especially at this time, is important to help strengthen our immune system and keep us feeling energized!

So let’s dive right into some simple healthy eating tips and shake off the quarantine 15 together!


1. Eat a Variety of Fruits and Vegetables!

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Fruits and vegetables are a critical component of a healthy diet. They provide many important nutrients and are typically low in calories, fats and sodium. Eating a variety of fruits and vegetables may also boost heart health and help maintain a healthy weight! When fresh fruits and vegetables are not available, choose frozen or canned alternatives with no added sugars or salt. Canada’s Food Guide recommends eating plenty of fruits and vegetables that account for least half of your plate at any meal [1].


2. Limit Intake of Highly Processed Foods!

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Although most foods are processed to some extent, it is important to limit your intake of highly processed (“ultra-processed”) foods, which are typically higher in saturated fats, sugars and salts – nutrients that should be limited in your diet. Examples of these foods include frozen or ready meals, chips, cookies, sugary drinks, ice cream and reconstituted meats such as sausages, nuggets and deli meats. Recent well-controlled research also suggests that collectively, ultra-processed foods cause overeating and weight gain compared to less processed foods [2].


3. Keep Healthy Snacks on Hand!

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Adding to our above tip, it may be a good idea to replace your highly processed snacks with healthier options, such as nuts, seeds, dried fruits, unsweetened plant-based yogurts and cheeses. These snacks are a more nutritious alternative that will help you feel fuller for longer and are also a gateway to developing healthier eating patterns throughout the quarantine. 


4. Eat More Mood Boosting Foods!

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We are what we eat… so why not eat more mood boosting foods to help ease the quarantine stress? Certain foods have the potential to reduce anxiety, boost your mood, and help to strengthen immune function! These foods include:

  • Fermented plant-based foods (kombucha, yogurts, kefir, sauerkraut, kimchi, etc.) [3]

  • Foods high in vitamin C (citrus fruits, bell peppers, broccoli, strawberries, etc.) [4]

  • Soybeans and soy products (tofu, soy milk, soy cheeses) [5]


5. Plan Your Snacks and Meals!

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Be sure to plan out your meals along with your snacks to avoid overeating or stress eating. Before going grocery shopping, make a list of all the dishes you plan to cook and their ingredients. This simple tip will help prevent you from adding unnecessary items to your cart. As you start planning your meals and snacks, you should also become more aware of portion sizes!


Not much of a planner? Not to worry! There’s tons of free online plant-based meal plans that have got you covered. Here’s some inspiration to get you started:



Bonus Tip

There are plenty of simple ways to enjoy healthy meals at home. Try cooking up a new recipe with nutritious ingredients and immune-boosting foods. This is a great way to utilize the extra time you may have at home, while also practicing good nutrition. You may even WOW yourself with your creations!

As always, remember to follow good food hygiene, sanitation and safety to prevent any food-borne illnesses.

We hope these easy tips help improve your at-home nutrition habits!

Rahbika Ashraf

Rahbika Ashraf is a Business Development and Growth Marketing Assistant at Neophyto Foods, with a background in Human Health and Nutritional Sciences from University of Guelph. She is passionate about health and wellness research, and bridging knowledge gaps with science! When she is not typing away, you can find her meditating, hiking, playing sports and watching TV shows.

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