Quarantine snacking fixer-upper

The “battle of the bulge” gained a new foe this year: quarantine snacking. Sales of snack foods like cookies and crackers shot up in the early days of lockdowns, and recent consumer surveys are finding that people have changed their eating habits and are snacking more.

We don’t yet have solid evidence that more snacking and consumption of ultra-processed food this year has led to weight gain. While memes of the “quarantine 15” trended on social media earlier this year, only a few small studies have suggested a link between COVID-19-related isolation and weight gain. But you don’t need scientific evidence to know if your waistband is tighter.

Snacking is not just a weight risk

Regular junk food snacking brings many risks. Processed foods are typically filled with loads of unhealthy saturated fats and high amounts of salt, calories, added sugar, and refined (unhealthy) grains.

Eating too much of these foods can lead to increased blood sugar (which raises the risk for diabetes), constipation, or an increased LDL cholesterol level (which boosts the risk for heart disease).

What you can do

If your snacking habits are off the rails, here are some tips to get back on track.

  • Keep junk food out of the house. Without junk food lying around, you won’t be tempted to eat it.
  • Plan healthy snacks. Stock your refrigerator and pantry with healthy snack foods such as fat-free Greek yogurt, berries, chopped vegetables, nuts (walnuts, almonds), hummus, or whole wheat crackers. Plan your daily snacks in advance, so you’ll be more likely to snack wisely.
  • Zero in on hunger. Before snacking, ask yourself whether you’re hungry or just thirsty. A good way to tell: drink an eight-ounce glass of water and then wait 10 to 15 minutes. If you’re still hungry, have a healthy snack.
  • Know your cravings. Are you hungry, or are you lonely, bored, or stressed? Food won’t fix the problem. Instead, go for a walk around the block, put on some music, or choose another activity that might distract you or boost your mood. If you still want food, eat only a small amount.
  • Don’t skip meals. This can make you so hungry later in the day that you’re vulnerable to devouring mega-portions of snack food to supply your body with easily digested sugars.
  • Don’t eat straight from the bag or carton. If you snack on an open bag of crackers or a tub of frozen yogurt, you may eat more than a single serving. Instead, portion out your serving in a dish.
  • Eat mindfully. Turn off the TV, put down your phone, and pay attention to your snack. Savoring a piece of fine chocolate can be more satisfying than mindlessly gobbling down a whole chocolate bar.
  • Prepare for snacks away from home. Plan ahead and keep a healthy snack in your bag or car. That way you won’t turn in desperation to calorie-laden cookies or vending machines.


  1. Mat Hargett

    I love these tips, especially:

    1. Keep junk food out of the house. = “Your environment has to support your goals.” -Gary Keller

    3. Zero in on hunger. 75% of US adults are chronically dehydrated. It’s more likely you are thirsty rather than hungry.

    Most importantly, these recommendations will improve your mood, mental health, and overall wellness. Something we will all need during this pandemic winter.

  2. David Brown

    Heidi Godman characterizes saturated fats as unhealthy. In light of recent COVID-19 research findings, she may want to rethink that. Excerpt: Separately, on analyzing global COVID-19 mortality data and comparing it with 12 risk factors for mortality, they found unsaturated fat intake to be associated with increased mortality. This was based on the dietary fat patterns of 61 countries in the United Nations’ Food and Agricultural Organization database. Surprisingly, they found saturated fats to be protective.

    In the interview section of the article, Vijay P. Singh said, “It has been known for a long time that the composition of the fat we store in adipose tissue takes several years to change in response to changes in diet. Dietary habits, that is, the fats we cook in such as butter and different types of oil, as well as the foods we eat, are strongly determined by culture, region, tradition, and what we’re taught is good or bad, though there is little evidence for the latter. In the long term, avoiding high unsaturated fatty acid (UFA) intake may help with future pandemics like COVID-19, and severe pancreatitis or similar disease scenarios. Google – Vijay P. Singh COVID-19 to access the article. On YouTube – Omega-6 apocalypse.

    If you read the Singh article and watch the 39 minute video presentation by Chris Knobbe, this should make sense: “The degree of fatty acid unsaturation of mitochondrial membrane lipids has been found to be one of those biochemical parameters that are most strongly correlated with longevity, when different species of mammals and birds are compared, with a low degree of fatty unsaturation being correlated with less lipid peroxidation and a longer normal life-span.” Google – Anna Haug arachidonic acid.

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