Coping with the pandemic is stressful, and being stuck at home means we’re surrounded by food all day. But why does crisis make us snack more? And how can we make sure the food we eat between meals is good for us? Nutritionist and dietician Ritu Shah says, “Boredom is one of the factors. A lot of people are sitting idle at home. They find happiness in food and hence indulge in it. Gujaratis, especially, have the habit of eating out when at office or during weekends. So, when they are missing these, they tend to look for alternatives at home. Binge-watching series and films late night has also become a norm these days. People like to snack during that time, and if they don’t, the various advertisements influence their cravings.”

Nutritionist Jenna Hope says, “People snack more because of two reasons — their environment and their situation. If you’re working in or close to the kitchen, food becomes much more accessible compared to when you’re in an office. And if your partner or housemate is constantly snacking, you will be more inclined to snack too,” adding, “When people are stressed they go for high sugar and fat snacks, which dampen down the release of the stress hormone cortisol. While you’re eating them, you don’t feel as stressed.”

Shah adds, “As physical activity is lesser, people rely on good food — sugary, salty and crunchy, for the feel-good factor, something not provided by bland and healthy food.” However, it’s not eating between meals that is the problem, it’s what we choose to eat. Follow these tips to transform your snacking habits:

Spot the triggers

Write down how you feel or what happens after you snack. “See if there are specific triggers,” says Hope. “Are you stressed, has someone sent an unkind email or have you just walked past the fridge to let the dog out? When you identify triggers and become more aware of your snacking behaviours, you can start to deal with them.” Shah believes if you are health-conscious, “you will be successful in avoiding these cravings as this is not actual hunger. You snack for that feeling of comfort.”

Clear your cupboards

If you fill your cupboards with crisps, chocolate and biscuits, that’s what you’ll eat. But if you keep only healthy options in your house, your willpower won’t be tested. Shah says, “If you won’t find these things at home, you won’t have it.”

Hope adds: “A lot of people say they stock up on certain treats for their children or because their partner particularly likes them. But the truth is, no one in your house needs to be consuming high-sugar snacks regularly. If you want a bar of chocolate or a slice of cake every so often, that’s fine. Sit down and enjoy it. But eating it on a daily basis isn’t necessary for anyone.”

Check your hunger

“A lot of people jump up from meals and grab a sweet snack,” says Hope. “But they don’t allow themselves time to digest properly first. Do they really want it or need it? More often than not it’s a habit. Think about what you really need to reduce is mindless grazing and acknowledge your appetite will fluctuate, so you will feel hungrier on some days. It’s okay to respond to hunger, just make sure you have nutritious food than another biscuit.”

Choose healthy

Eating sweet foods creates a blood sugar spike. Shah says, “Your neurons get activated too. But that feeling stays for only half-an-hour or an hour. After that your energy drops, there is lethargy and you feel low.” Hope adds, “Then you’re much more likely to crave sweet food again to get that energy boost.”

Shah suggests replacing these with a healthy option. “For instance, you can have makhana, jowar dhani, homemade popcorn, roasted chana, roasted poha chevda, homemade sauteed banana chips, et al, instead of deep fried potato chips. To satiate your craving of aerated drinks, opt for lemon water or smoothie. Dry fruits are filling too and might keep cravings at bay. You can have them in different forms like masala mix dry fruits or date and fig rolls with dry fruits. If you feel like having chocolate, have a dark chocolate or protein bar.”

Hope advises choosing snacks that combine protein with complex carbohydrates. “Complex carbs like oatcakes contain fibre, while Greek yogurt is a good source of protein. They will keep you full, reduce cravings and stabilise your blood sugar.” But don’t cut out carbs altogether. They help to produce serotonin, the happy hormone. And a bellyful of happiness is something we all need.