How to eat healthy in times of Covid-19?
Being in confinement has a big impact on getting organized for food. Currently the supermarkets are your highest risk to get infected or to infect others. Online stores are often fully booked on delivery slots. Food delivery options aren’t often that healthy.
Eating healthy is more important than ever during a pandemic. Healthy food ensures a better immune system and avoids weight gain. Also, more and more scientific research is backing up the link between bad eating habits and depression/anxiety. Having to sit inside with limited social contact is already an ingredient for depression and anxiety, so better not to put your overall well-being more at risk.
3 easy steps to get you on the right way during confinement:
- Get organised and eat conscious! Plan what you will be eating for each meal and make a shopping list. This way you can limit your grocery shopping and as such also limit the chance to get infected or infect others. It also avoids creating food waste and the temptation to buy unhealthy products when you are in the store. What you don’t have at home you won’t eat. Also avoid going to the shop when you feel hungry it will make the temptation only bigger.
- Limit your carb intake! As you will be living for a while on a limited number of square meters, the chance exists that you will move less. On top of that, when boredom hits you, you might be tempted to eat more. Carbs are the primary fuel for our body. Especially our brain and our muscles cells need them to function well. However, when too much carbs/sugars get into our blood at ones, and we are moving less, our muscles won’t be using that sugar and your body will smartly store it for times we run out of sugars. A first thing you could do is to remove the source of carbs (potatoes, rice, pasta, bread…) from one of your meals a day. Make sure to keep a source of protein in (fish, meat, eggs, tofu…). Proteins ensure you don’t feel hungry for a while. You will be less tempted to snack in between meals. Secondly, when you eat carbs, choose them wisely! There are carbs that go very quickly into your blood (white bread, white rice, white pasta, fruit juices, soda drinks, sweets and cookies) and carbs that, because of their high amount of fibres enter slowly into your blood. The risk slow carbs get stored into your fat cells is smaller. Good carb sources are: legumes, whole bread, whole rice, red or black rice and whole (spelt) pasta. Thirdly, avoid snacking on sugars! Good alternatives are: nuts, yoghurt, fruit or raw vegetables. If you really need chocolate, choose dark chocolate (min. 70% cacao), because it has proven health benefits and an excellent source of magnesium.
- Eat at least two different colours of vegetables at each meal! To ensure you get all the nutrients you need to support your immune system, ensure eating enough fruit and vegetables. Eat at least one piece of fruit during breakfast and another one as a snack. Another thing you can do is to ensure that half of your plate during lunch and dinner consists of vegetables of two different colours. It ensures you get a proper amount of fibres and nutrients during the day, and at the same time reduces the place for carbs on your plate.
Hopefully these simple steps get you inspired. Stay home, stay healthy 😉
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