Eating well is especially important during pandemic

The pandemic has changed the way people eat.

Takeout has become a popular substitute for eating in a restaurant, which in some cases has been limited by law.

People are cooking more at home, a place where they don't have to worry about spreading or catching the coronavirus.

A more recent change is before us, and that's the calendar turning to the holiday season. That spells even more temptations, from calorie-dense meals to rich desserts.

Jefferson County Health Center dietitian Nicholas Arensdorf is available to help residents adapt to these changes and ensure they find a healthy way through the year and the holidays.

Arensdorf said a well-balanced meal can be easier to prepare at home, but not all 'home cooking” is healthy. Sometimes it can mean settling for a bag of potato chips, for instance.

People often order takeout because they believe it's quicker than cooking at home, but Arensdorf asks them to reconsider.

'When it comes to the perceived time it takes to cook, I encouraged people to also think about the time it takes to get in the car, figure out where to eat, order the meal and then drive there and back,” he said. 'Usually, you could have easily cooked multiple portions of healthful meals with proper planning, and then have saved leftovers to enjoy later at under half the cost. You also have the ability to control types of fats, amount of sweeteners, and can view these unfortunate circumstances as an opportunity to try flavorful seasonings, preferably without added salt.”

For many people, the holidays are a time to enjoy their favorite home-cooked dishes of the year, while going back for seconds (or thirds). But will we see the effect of those big meals on the bathroom scale?

Arensdorf said how the body regulates weight is complex and still not completely understood. But one principal that general holds is that a person's weight is a function of energy in vs. energy out. Here, energy in refers to the food and beverages we consume, and energy out is the physical activity we engage in, including the energy our body spends digesting the food.

A pound of body weight is estimated to be about 3,500 calories, so in theory a person who consumes 3,500 more calories than they burn off can expect to gain a pound. Arensdorf said it's not quite that simple because there are many other factors that determine body weight beyond calories.

Arensdorf said people tend to put on weight over the holidays because they're engaging in less physical activity, and all the high fat and high sugar goodies at our fingertips for months. But can't people offset the effect of those calorie-dense goodies with 'negative calorie” foods that burn more calories to digest than they add to the body? Arensdorf said those foods don't exist, contrary to popular belief. One food commonly believed to have this property is celery, but Arensdorf said he's not aware of any evidence that supports that claim.

'That said, celery is certainly a good addition to most people's nutrition,” he remarked.

For those keeping close tabs on their weight, Arensdorf recommends monitoring it at the same time of day, such as in the morning after using the restroom but before eating breakfast. He said that's because a person's weight can fluctuate throughout the day based on what they've consumed and what they've done.

'I've personally fluctuated by as much as 5 pounds or more when exercising vigorously (and not hydrating as well as I should have) compared to earlier in the day when I might have already been hydrated and then finished drinking a large amount of water,” he said.

Arensdorf said if a person indulges in overeating not just a couple of times but repeatedly, it could be the product of hormonal changes and not just hunger cues. He said the seasons can play a role, too. For instance, if people exercise less over the winter, they miss out on feel-good hormones associated with exercise. They will try to replace those feel-good hormones with foods high in sugar, fat and salt.

'This is where eating healthful meals as well as exercising within any doctor/physical therapist recommendations can have immediate feel-good benefits and long-term reduced risk of chronic disease and will help you feel your best,” Arensdorf said.

When Arensdorf advises clients on making changes to their diet, he stresses the foods they should add rather than the ones they should subtract. He said this provides a more positive mindset and lends greater odds to the changes being sustainable over time.

'If somebody is feeling deprived, then reevaluating the situation is needed,” he said. 'Food is very much a quality of life aspect in each of our lives, and if we are dreading each meal, then something needs to be adjusted.”

Arensdorf recommends eating plenty of vegetables, fruits, heart-healthy fats, dairy and proteins with meals, as well as controlled portions of whole grains (2/3 cup cooked pasta or rice) or other starchy vegetables (between a half to a whole cup of potatoes, peas or corn).