Here are some tips for maintaining healthy eating during quarantine. Conducting a healthy diet is very important to cope with that time in the best possible way and not to increase our anxiety or stress levels.
It is a very difficult period, because we are suffering a pandemic that forces us to stay quarantined and we need to know what steps to take to keep us as healthy as possible.
When only primary goods such as food or medicine are allowed to be taken to the streets, it is important that we know how to take care of ourselves to avoid the possible effects of the virus. and so that at the end of this situation we return to our daily routine and are in the best possible conditions.
Breaking up with our daily routine, the obligation to be isolated, fear of contagion and virus disease can cause a lot of stress and anxiety. Junk food is often an escape route to deal with stress and anxiety, but if we feed on cooked, fried or ultra-processed products we will end up damaging our immune system, which is what we need at the moment the least.
Clinical dietician Marta Vallejo says: “it is vitally important to follow a diet that is based on good nutrients: In this way we will strengthen our immune system and reduce our anxiety levels.”
Who says healthy eating can’t be fun? Then, Marta Vallejo leaves us some tips to maintain a balanced meal and healthy menus and… tasty!
Nutrition strategies for quarantine
drink: Priority must be given to water intake, infusions or cold teas or to choose beverages free of added sugars and/or low fats to accompany meals.
snacks: Always choose healthy options like nuts. Another option may be serrano ham, pickles, chives,… AND fried foods should always be avoided.
Starter: The first course should be composed of vegetables, can be in broth or sautéed vegetables. Another option is to start with a salad so you can feel satisfied easily. It is important to know how to choose salads considering the ingredients and sauces, not everything is worth it.
Main course: It should be based on a combination of proteins and carbohydrates. For example: Baked fish accompanied by potatoes.
Desserts: The best option is fresh fruit, fruit salad or natural juices. But yoghurts or exchange them for teas or coffees directly. Avoid sweets such as cakes or ice cream as they are very caloric.
Foods with high nutritional value
Greens: Typical vegetables: spinach, chard, cabbage, broccoli, cauliflower, radish, leek and artichoke… all of them will help our organism. Garlic and onion are also important as they have an antiviral and antibacterial component that protects us from infection. Nor do we forget the carrot, because it is rich in beta-carotene, a substance that inside our body is transformed into vitamin A, essential to keep the mucous membranes in good condition.
Legumes: A good choice can be lentils and chickpeas but also beans and peas. Legumes are a natural source of natural fiber rich in proteins of plant origin. In addition, we can be very creative with them if we mix legumes with other attractive foods, such as clams, for example.
Broth: A natural broth helps hydration, which decreases the feeling of thirst. The broth, besides moisturizing, gives us many nutrients. We recommend avoiding large amounts of salt.
Fish: Salmon or tuna are good choices because they contain vitamin D, which is what the sun brings, and we are now less exposed to it.
Eggs: Eggs contain minerals essential to our defences: Zinc and selenium. They are also very rich in vitamins, proteins and fatty acids. It is important to have them to prevent infections.
Ginger: It is a food known for its medicinal properties. It helps the digestive system, circulatory system and fights harmful viruses and bacteria because it contains potassium, niacin and vitamin C.
Fruit: Orange, lemon and mandarins should be a staple in the forties. They are citrus fruits that have a high vitamin C content. Kiwifruit, pineapple and strawberries can also help us.
Nuts: Almonds, hazelnuts, walnuts or cashews can be a great complement during this quarantine, but the quantities must be controlled.
Fermented foods: Contain probiotics and these help us to boost the good growth of bacterial flora by causing beneficial effects on the digestive and immune system. In this food group we find yogurt, kefir or cheese. Two examples of healthy menus: Marta Vallejo, dietician-nutritionist at Clinica Medical choice, says it is best to make a 3-meal menu a day, as every time we eat we activate the immune system and we need to have it strengthened and calm during quarantine.
Dishes will have to consist of 50-60% vegetables, 30-40% protein and 0-10% carbohydrates (since we do less activity and don’t need so much).
In these days it is important to have good levels of vitamin D, crucial in the role of Coronavirus regulator. We can find it to blue fish, whole lactic, avocado, nuts, olive oil, egg… But above all we synthesize it through the sun.
MENU DAY 1:
Breakfast Coffee with oatmeal/almond/soy milk and toast with brown/buckwheat/quinoa bread with scrambled egg and tomatoes.
Meal: Pumpkin spaghetti (handmade) with sauce to taste and dessert varied fruit.
Dinner: Assorted salad: Rocket, white asparagus, radishes, carrots raked with pipes… Plate with turmeric and pepper, and citrus fruit for dessert.
MENU DAY 2
Breakfast: Assorted fruit bowl with natural white yogurt or kéfir and nuts (control the amount, only a handful at most).
Meal: Tomato and corn salad, second course sardines with baked potato and dessert fruit to taste.
Dinner: Onion and celery broth (very purifying) and second spinach or zucchini omelette.
*here are some healthy snacks if someone is hungry in the middle of the afternoon for example: Fruit, home-made popcorn, cucumber or carrot hummus, yogurt with nuts…
CLÍNICA OPCIÓN MÉDICA
Calle Calvet,24
08021
Tel: 93 280 35 82
