If the stress of the COVID-19 quarantine is beginning to weigh on you (no pun intended), you’re not alone. Stress can take its toll on your body in many ways, including “stress” or “emotional” eating: that is, eating (or not eating) as a way to lessen or mitigate negative emotions. Right now there are lots of reasons stress and worry are surrounding us all, potentially leading to elevated levels of cortisol in our bodies, which is a stress hormone associated with weight gain. Moreover, that stress may be leading us to reach for sugary or fat-laden comfort foods, that give a burst of energy but lock us into a cycle of cravings and junk food that ultimately add on the pounds and diminish our well-being.

So what’s the expert advice on coping with COVID-19 and limiting the likelihood of weight gain? For the emotions that may trigger stress eating, the advice ranges from recognizing what triggers you and walking away from available food to looking for social support- and ultimately forgiving yourself if you fall down. After all, every moment can be a new beginning. For practical tips to control your eating, the advice ranges from avoiding mindless eating at your computer to clearly delineated eating schedules to portion control measures (a small bowl of chips rather than the entire bag) and distancing yourself from your “downfall” foods (put those Oreos in the back of the pantry and give yourself a good 15 minutes of wait time before attacking the package).

As for the types of food you should be eating? For snacks, Nutrition Action has examples of calorie-dense fruits and veggies, ideas for nutritious dips to pair with those and savory snacks and crunchy beans rather than chips or cookies. Experts from Northwestern University Medical Center also recommend keeping your snack calories below 150, limiting your sugar intake to 6 grams/serving and making sure the fiber and protein add up to at least 5 grams. When drinking, indulge in beverages that are essentially calorie-free. And if cooking is your distraction, Bon Appetite has an enormous range of recipes to keep you healthy and hunger-free.

Finally, extra calories require extra movement to keep your weight in check. For some online sources of exercise ideas for the home setting, pull out your mat, pick up your free weights and watch here, here and here.