Doctor reveals the diet tricks you NEED to follow to stay healthy during the COVID-19 pandemic - and the amount of exercise you really need

As Australians adapt to a new life in self-isolation during the ever-evolving COVID-19 pandemic, many are comfort eating more regularly than usual.

But doctor Juliana Chen has warned making unhealthy lifestyle choices such as eating poor quality foods, drinking alcohol and not doing enough exercise during this unprecedented time can have a negative impact on your health in the long run.

The Macquarie University Hospital Clinic's dietitian and nutritionist has outlined some effective ways to overcome comfort eating and the amount of exercise you should be doing each week to ensure you stay healthy during the coronavirus crisis.

Between stress, working from home, and juggling a family, Dr Chen advised establishing a daily routine to ensure you maintain a work-life balance.

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As Australians adapt to a new life in self-isolation during the ever-evolving COVID-19 pandemic, many are comfort eating more regularly than usual (stock image)

'This is important because working and schooling our kids at home is the new norm, so routines will help us to maintain productivity and ensure we eat, rest and exercise well,' she said in a piece for The Macquarie University.

Dr Chen said sticking to three regular meals a day can help curb those hunger pangs at 3pm and stop the temptation of raiding the kitchen for another snack.

She suggested setting aside break times mid-morning and afternoon so you can have a healthy snack and do some fitness.

Before heading to the supermarket, Dr Chen said writing a shopping list of everything you need - including fresh produce and essential items - can help you be in and out of the store quickly during social distancing.

Her go-to items include fruits, poultry, eggs, fish, lean meats, wholegrain cereals, rice, pasta, noodles, and olive oil.

For fresh, frozen or canned options, she said you can get vegetables, legumes and fish because 'they are all very nutritious'.

'These are all foods that will help to keep your diet well-balanced and healthy and keep you physically and mentally well,' Dr Chen said.

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With gyms closed indefinitely, Dr Chen recommended 30 minutes of moderately intense physical activity a day, accumulating 150 minutes per week (file image of a woman jogging along Sydney's Bondi Beach on April 21)

She also said following a Mediterranean diet with plenty of fish and vegetables can lower a person's risk of depression.

The next time you are resisting temptation, she said you can try distracting yourself for 20 minutes by doing another activity or drinking water.

But if you want to eliminate your cravings for good, she advised clearing out the sugary snacks such as chips, biscuits and chocolates from the kitchen.

For healthy snacking, Dr Chen suggested having nuts, Greek yoghurt, cut up fruits, vegetable sticks with hummus dip, wholegrain crackers with ricotta and homemade popcorn.

She said you should drink two to three litres of water a day and start cutting down on your alcohol intake.

With gyms closed indefinitely, Dr Chen recommended 30 minutes of moderately intense physical activity a day, accumulating 150 minutes per week.