One of the most frequently asked questions these days is how we can feed well during quarantine. Do we need to make any changes to our eating habits?
You can find the things that we all need to keep in mind in this article.
Learning to eat well during quarantine
Having a good routine and discipline in our daily eating habits can help us a lot in this situation and will keep us healthy. It can help us pass the quarantine with less stress. It will also allow us to perform our daily routines with the same energy. It is also important that we stay strong to deal with any problems or illness that can happen to us.
We strongly recommend that you organize your meals and shopping lists well. This way, you don’t have to go shopping more than necessary, and you spend less time shopping outside.
In addition, there are a few nutrients you need to make sure you get enough.
Fruits rich in vitamin C
On these quarantine days, you should try to eat at least three fruits a day. Fruits provide us with a good amount of vitamins and antioxidants. We can eat them for dessert, at breakfast or if we are hungry. You should also try to avoid sugar snacks and desserts.
Ideally, at least one of the fruits you eat is a fruit rich in vitamin C. You can consume one of the following fruits:
- Orange, lemon and grapefruit
- Strawberry and blackberry
Quality protein sources
also you need to have good protein sources in your main meals. Your body still needs protein, even if you don’t do a lot of physical exercise during quarantine. Many parts of your body and organs need protein, and you can avoid losing muscle mass by consuming enough protein.
In addition, proteins are satisfactory and easily digestible foods (legumes are not included in this group for some people). Protein is ideal for a light dinner that will feel good and help you relax. An example menu:
- Breakfast: Oatmeal, yogurt, milk, nuts or whole grain bread.
- For lunch and dinner: Blue or white fish, eggs, legumes and white meat. You can also take advantage of vegetable alternatives such as tofu, tempeh or seitan.
Vegetables are a great source of fiber, antioxidants and other nutrients. This concerns us because it is the ideal food for our gut bacteria that help us regulate our digestive transition. Adding more vegetables to our diet is beneficial for our health in many different ways.
Eat them mostly for lunch and dinner. They can be the first dish or side dish. Softer foods such as cream soups or cooked vegetables are best for dinner.
Foods rich in probiotics
We should now pay more attention to our gut flora than ever before. This has beneficial effects on both digestive and immune systems. Bacteria-rich foods such as yogurt, kefir, tempeh, kombucha, sauerkraut or miso can be taken in small portions daily.
Foods rich in tryptophan
Tryptophan is a component of proteins (an amino acid) and a serotonin precursor. Serotonin is a hormone that plays a key role in mood and emotional balance. This can be critical these days when you may be more exposed to irritability, stress and anxiety.
Therefore, eating foods rich in tryptophan throughout the day will help regulate the secretion of this hormone. The foods rich in this amino acid are dairy products, almonds, bananas, sesame seeds, pumpkin seeds, avocados, and meat.
This food group includes potatoes, rice, pasta, bread, quinoa or couscous. These are especially if you need to continue working from home or online, or if you are planning physical exercise sessions at home are some of the main energy sources you will use.
If you don’t have a lot of appetite or have reduced your daily activity too much, you can reduce our carbohydrate intake. And if you do not eat them for dinner, there will be no problem. It is best to choose whole grain versions that contain more fiber and nutrients than refined versions.
Spices and edible herbs
Spices and edible herbs, because of their ability to give flavor and aroma to food It is widely used in cooking. If we use them while cooking these days, we can create more appetizing recipes. We should not forget to try to increase our entertainment during meal times.
In addition, spices and herbs have many useful properties. Many have anti-inflammatory, antioxidant and cholesterol-regulating effects.
In addition to knowing which foods are the best for us during this quarantine period, various recommendations will help us improve our diet these days. This will help you avoid unhealthy nutrition:
- A healthy menu that includes the whole week Prepare.
- as much as possible at the same hours eat food.
- Avoid eating while working or doing other activities. Eating in a relaxed atmosphere Take your time.
- Have some food in your pantry for times when you don’t want to cook or run out of fresh food.
- In order not to neglect your water intake drink plenty of water, soup or tea. Reduce your consumption of alcohol, sugary drinks, energy drinks or stimulant drinks as much as possible.
Knowing good nutrition during quarantine
With these daily instructions on what to eat during isolation, You can eat healthily and avoid unhealthy choices in the kitchen and while shopping. This will help you take care of your body and emotional well-being. In addition, you will be able to avoid the more common snacks these days due to anxiety, boredom or too much food at hand.
Try these tips!