Beyond COVID-19 – Healthy Eating Tips by Tania Logan, Dietitian and Diabetes Educator

Ilze GroblerCOVID-19, Dietetics & Diabetes Education

With the beginning of spring, and life in Queensland beginning to return to something resembling normal after the COVID-19 lockdown, it is a great time to reflect on our eating behaviours. 

Many people have developed unhealthy eating behaviours over the past few months.  People have been experiencing increased snacking, emotional eating and an increase in alcohol intake. 

Is this relevant to you? Would you like additional help or support to manage your food intake or relationship with food? Here are some practical tips to get you started. 

Eat well

Here is my top 5 list of simple, easy and effective changes you can make to your food intake today that will help improve your health and wellbeing.

  1. Increase vegetable intake
  2. Choose wholegrains instead of processed carbohydrates
  3. Eat less processed foods
  4. Drink less alcohol
  5. Choose water as the preferred drink

You can find more information about practical ways to introduce these changes in my previous blog.

Eat mindfully

With the blurred lines between work, home and school, many people have developed an unhelpful relationship with food.  This may be evident in a number of ways including eating regularly without being hungry, eating to feel better emotionally and regularly eating while doing other tasks, like watching television or working at the computer.

Mindful eating helps reduce the reactive, habitual response to eating cues and allows someone to reconnect with their food intake.  It also helps to gain an awareness of how to make choices that support their health and wellbeing.  

Mindful eating is a skill that takes practice, however these are my top 4 steps to begin reducing mindless eating.

  1. Stop and think about whether you are hungry
  2. Consider what will be satisfying
  3. Serve food from a bowl or plate rather than from the packet or jar
  4. Sit down to eat and enjoy the experience rather than multitasking

Find joy in movement

Of course, to keep healthy we also need to move our body.  Physical activity is an important aspect of our physical and mental health and wellbeing. With COVID-19 restricting our movements, it is even more important for everyone to remain as active as possible.  Look for opportunities to be active, have fun and be joyful in your movement.

Here are some ideas of how you can start moving more.

  • Take the dog for a walk 
  • Go for a walk in your lunch break
  • Go for a bike ride
  • Go for a swim at the beach or in the pool
  • Go outside and jump on the trampoline or kick a ball with your children or grandchildren
  • Take some dance classes

The options are endless, so think about what you might enjoy.

So, are you ready to embrace a healthier life after lockdown?  You can start by reducing your intake of processed foods and alcohol and instead nourish your body with healthy, nutritious foods like vegetables and wholegrains and hydrate it with water.  Don’t forget to find some time each day to move your body in a way that is fun and enjoyable.  

If you would like help with developing healthy eating or lifestyle behaviours, or if you would like practical assistance for making any of these suggested changes to improve your health, please contact me. You can find my contact details and how to book an appointment on our website at

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