Food and nutrition during self-quarantine

 

 


During these unprecedented times, people, whether in quarantine or self-isolation, are more inclined to eat emotionally, compulsively to manage their stress and boredom. In times of uncertainty, it is normal to feel anxious, sad, stressed and scared.

That's normal in a way and we are not making a dig at anyone. 

But now more than ever we should keep in mind that a healthy and balanced diet will strengthen our immune system and protect us from disease. 

Indeed, the first thing we need to focus on while staying at home is what we eat.

And we are lucky, because we have time to focus on our health, and to take new habits. 



  1. Keep hydrated 

Did you know that our body is made up of approximately 75 percent of water ? It is really important to drink enough water to keep this balance on point. People staying at home are less active so less likely to feel thirsty. Hence the need to be intentional about hydrating oneself. 

You can try to add cucumber, lemon slices or mint  to your water. It will add a bit of fun, flavour but also nutrients such as Vitamin C and minerals. 

Drinking a lot of water will fill your stomach and reduce your appetite for junk food or snacks. You may kill two birds with one stone. 




  1. Balanced and varied diet 

There is no miracle food to prevent or treat COVID-19.

But a balanced diet is the best way to get all the essential nutrients we need for good health and a strong immune system.

Eat more fruits and vegetables..

Choose whole grains over refined grains

Replace saturated fats with unsaturated fats. 

Limit foods that are high in fat, sugar or salt. 

Limit alcohol. 

Eat smaller portions. 

 

 

 






  1. Resist compulsive eating 

Don’t eat on the go. It is difficult to be aware of how much you are eating. Have a seat. Take your time. You have time indeed. 

Resist eating straight from the bag/box. Serve your food – you’ll be able to see and appreciate what and how much you’re eating.

Remove distractions. Turn off the TV and everything else with a screen, like computers, phones, etc. while eating

Take small bites and chew well, while focusing on the smell, taste and texture of the food. Try to get 30 chews out of each bite

Try putting your utensils down after each bite. Don’t pick them back up until you’ve swallowed what you already have in your mouth.

Don’t try to finish the whole plate. If you feel full, safely keep the leftovers.