Equalution reveal exactly what seven days of self-isolating snacking looks like

As Australians adapt to a new life in self-isolation during the coronavirus pandemic, many are using the extra time at home as an excuse to snack more regularly than usual. 

But those ‘mindless’ treats can add up to as many as 5,000 extra calories at the end of the week – a frightening statistic that is likely doing your waistline no favours. 

Sydney founders of science-based nutrition program Equalution Jade Spooner and Amal Wakim recently shared a graph to highlight exactly what seven days of snacking can look like in calories by comparing healthy treats to cheeseburgers. 

The pair found the snacks consumed over seven days contain more calories than 16-and-a-half McDonald’s cheeseburgers (4,966 calories). A single cheeseburger contains 300 calories.

The graph shows how you can add a further 722 calories to your daily intake just by snacking on a cookie, three tiny Easter egg chocolates, fruit and nut mix, and muesli, along with two cups of coffee with full cream milk.

‘You might think just a handful of nuts or an extra full-cream coffee a day won’t make much difference,’ the founders said. 

‘But when you add it all together over the week, those three little chocolate eggs you were snacking on suddenly become big calorie figures.’

To keep in mind what you eat daily, the duo said you should monitor exactly how many calories are in those snacks and be aware of how quickly they start to add up.

If you’re struggling with mindless eating, there are simple things you can do around the home to prevent cravings.

‘Social distancing is so important right now, but staying at home 24/7 means you’re more likely to fall victim to mindless eating,’ they said.

‘No problem is too big or too small for Equalution to tackle though, and we have some useful tips on kicking mindless eating to the curb.’

The first trick is to keep your snacks ‘out of sight, out of mind’. 

To prevent easy access to snacks, keep them away from your work space and in sealed containers so you’re ‘less likely to impulsively start snacking’. 

Ensure you’re accountable for your diet by tracking all your food for the day.

Always keep pre-portioned snacks in the pantry at all times so you don’t overeat.

‘It’s easier to plan a few snacks into your day, and measure how many calories, macros and micros you’ve consumed so you can stick to your calorie deficit,’ the pair said. 

‘Keep your diet balanced. Now more than ever your body needs good nutrients so sticking to the 80/20 rule is key.

‘Focus on one thing at a time. If you’re eating you’re eating, if you’re watching TV, you’re watching TV. When you start combining the two is when you won’t even notice how or what you’re eating, leading to an excess calorie intake.’ 

The best friends launched Equalution to help people achieve their body transformation by promoting the 80/20 rule – 80 per cent wholefoods and 20 per cent of anything you want to eat, within reason.

The pair are known on Instagram for illustrating the surprising comparisons in a graph to show you exactly what calories look like in different foods.

‘The reason why we do those comparisons essentially is to educate on the energy intake in food. So what we like to educate people is how our body recognises food,’ they said.

‘So not as good or bad, but for its numeric value so the nutrient density of our comparison photos are not always alike but the calories shock a lot of people.’