One thing that COVID-19 has changed for all of us is our daily routines.

This in turn can affect our eating habits throughout the day.

You might have been used to packing a healthy lunch to take to school or work, having a nutrient-rich snack before or after a workout, or carrying a water bottle around all day to stay on top of your nutrition and hydration game.

How do we refocus what we eat throughout the day when our days are different and temptations may be more present than ever? Here are seven tips to stay on track:
 
1. Plan meals and snacks, and make a grocery list: Scribble down what meals and snacks you want for each day of the week. Take into account leftovers you might have which could cover a few meals during the week. Create your grocery list based on the recipes so you only have to make one shopping trip. Prepare meals first that use ingredients that will spoil sooner to prevent food waste. Save meals that use canned or frozen items towards the end of the week.

2. Remember all of the food groups: Include a variety of protein sources, fruits, vegetables, dairy, whole grains and healthy fat sources. If there is one of these that needs attention, set a goal for the week to increase your servings. For example, have vegetables with lunch and dinner each day. Use raw vegetables if available, otherwise utilize frozen or canned which have longer shelf lives.

3. Keep nonperishable healthy snacks around: Stock your pantry with items like peanuts, peanut butter, almonds, pecans, walnuts, pistachios, dried fruit, protein bars, chickpea snacks, oatmeal, whole grain crackers and popcorn.

4. Drink more water: Be aware of what you are drinking and how much. Make the majority of your fluids water. A general rule of thumb is to drink half of your body weight (in pounds) in ounces of water. For example, if you weigh 160 pounds, aim to drink 80 ounces of water each day. Avoid high intakes of sugary sodas, juices, energy drinks and coffee drinks with sugar and cream added.

5. Hunger scale: Ask yourself if you are actually hungry or if you are bored. Drink a glass of water and if the hunger persists, grab a healthy snack.

6. Mindful eating: Be present during your meals and focus on the flavors, textures and aromas. Put away or turn off any distractions while eating. Eat slowly to allow your body time to sense fullness and prevent overeating. Put your fork or spoon down between bites.

7. Read nutrition facts labels: This is a great time to learn what nutrients are in your food. Look at the serving size at the top of the label, the nutrients in the food and ingredients in the product. Educating yourself about what you are eating can help drive healthier changes.