The world is currently experiencing the pandemic of coronavirus (Covid-19). Citizens from all countries are under quarantine, which is consequently associated with the interruption of their routine. In situations such as this, boredom can occur, which is associated with a greater energy intake, as well as the consumption of higher quantities of fats, carbohydrates, and proteins.
Likewise, continuously hearing or reading about the virus can be stressful. Stress drives people towards overeating, mostly not so healthy food such as sugary “comfort foods”. You may have heard how people are changing their buying habits with time during the lockdown: they started with toilet paper but nowadays they go more for chocolate, chips, beer or other snacks.
During these times of isolation, it is very important to maintain a healthy lifestyle! No foods or dietary supplements can prevent you from being infected by the coronavirus but to have a strong immune system, it is important to maintain a healthy diet. Here are some tips to achieve it:
Adequate intake of important nutrients
To guarantee you are having adequate intake of important nutrients, have a varied gluten-free diet, varying foods within each and across all food groups. As the food-based dietary guidelines may vary from country to country, you may find your country information here: Food-based dietary guidelines.
Size of portions
Whilst being at home, our daily physical activity can be affected. That is why we must control the size of the portions we consume and eat consciously.
Fresh fruits and vegetables
Fresh fruits and vegetables provide vitamins and minerals as well as fiber. Also, these foods are naturally gluten-free so there is no excuse to eat them!
We know these times lead you to buy frozen or canned fruits and vegetables, which also contain vitamins and minerals. However sometimes other ingredients such as sugar, salt, or preservatives are added to these products. Make sure to read the labels so you can choose the options that are best for you and your family in order to limit intake of these ingredients.
Gluten-free grains, nuts and healthy fats
Eat plenty of whole gluten-free grains, legumes, nuts, and healthy fats such as in olive, sesame, peanut, or other oils rich in unsaturated fatty acids.
Limit the consumption of fats, sugar, and salt as, during present times of stress, people tend to over consume this kind of very palatable foods.
Plan your shopping list
Organize your shopping list and include your whims on it when you go to the supermarket, it is better to know what you want than to buy without planning beforehand.
Good food hygiene
Practice good food hygiene. There is no evidence that the disease can be spread through contact with the food purchased. However, it is always good to remember how you can guarantee food safety: separate raw and cooked foods, cook thoroughly and keep food at safe temperatures, use safe water to wash your hands and foods.
If you want to consult more information regarding this topic, check this: Five Keys to Safer Food Manual
Plain water over sweetened beverages
Drink plain water instead of sugar-sweetened beverages, making sure to stay well hydrated, as the recommended is 6-8 glasses a day for most adults.
Limit your alcohol intake
Another way many people try to handle stress is through having an alcoholic drink so limit its consumption. These drinks have little nutritional value, are oftentimes high in calories, and excess consumption is linked to numerous health problems. If you drink alcohol, do it in moderation.
Organize your pantry
Use these days at home to organize your home pantry: check what you have there and the expiry date / preferred consumption to eat those before.
Buy in a responsible way
Remember to buy food in a responsible way. No need to buy excess amounts. The supplies chain works normally so it won’t be a problem to find gluten free food.
We’re living through a terrifying, uncertain time right now, and it’s easy to get carried up in the cycle of negative thoughts. It is important to take care out there, we’re all in this together!
Information taken from: