Food care during quarantine: 10 tips according to a nutritionist

Food care during quarantine: 10 tips according to a nutritionist

The stress caused by the COVID-19 pandemic and the boredom associated with the quarantine to which we have been subjected in recent months, contribute to a greater caloric intake, through the increase in the consumption of fat, carbohydrates and protein. Take note of the recommendations of nutritionist. 



Stress often leads us to overeat and look for “comfort foods”, especially sugary foods. This sudden craving for certain foods is called "food craving", which is a concept that includes emotional (intense desire to eat), behavioral (looking for food), cognitive (thinking about food) and physiological (salivation) processes

These cravings for foods high in sugar stimulate the production of serotonin, which has a positive effect on mood. However, we know that sweet cravings increase the risk of obesity, which is a chronic state of inflammation and which is associated with diseases such as diabetes mellitus, cardiovascular and lung diseases, which increase the risk of serious complications in case of SARS-CoV-2 infection.

Stress is also responsible for sleep disorders, which further aggravate stress and the desire to eat sweets, giving rise to a vicious cycle. Thus, it is important to consume foods that contain or promote the synthesis of serotonin and melatonin at night, which help to have a more peaceful sleep. Many vegetables (roots and leaves), fruits (such as bananas, cherries and almonds) and seeds, contain melatonin and / or serotonin. Foods rich in tryptophan, the precursor amino acid of serotonin and melatonin. like milk and dairy products, they are also a good option, helping not only in improving sleep, but also in regulating satiety.

During quarantine, increased intake of foods devoid of nutritional interest, such as sweets, can unconsciously replace the intake of nutritionally rich foods, leading to micronutrient deficiency, which impairs the immune response and makes us more susceptible to viral infections. . Thus, during this period, it is essential to maintain or acquire good eating habits, following a healthy and balanced eating pattern, which ensures adequate intake of vitamins, minerals and antioxidants. Eating foods such as fruits and vegetables, which are suppliers of vitamins and minerals par excellence, helps to strengthen our immune system, thanks to its richness in antioxidants such as vitamin E, vitamin C and beta-carotene.

Beta-carotene exists mainly in sweet potatoes, carrots and green leafy vegetables. Vitamin C is present in peppers, oranges, strawberries, broccoli, mango, kiwi, lemon and many other fruits and vegetables. Vitamin E can be obtained from vegetable oils, nuts, seeds, spinach and broccoli. Another essential nutrient for the immune system is zinc and, although oysters are the source of zinc par excellence, it is possible to obtain it from the most common foods, such as meat, nuts, pumpkin seeds and legumes.

Quarantine also results in less sun exposure and consequent less production of vitamin D, whose deficiency in winter is associated with a greater predisposition to viral infections. Adequate levels of vitamin D are also known to reduce the risk of chronic diseases, which significantly increase the risk of death from respiratory infections. Thus, if possible, you should maintain a daily sun exposure, of about 15 minutes (on the balcony, at the window or, when possible, in a private yard or garden). Also try to eat dietary sources of vitamin D such as fatty fish, liver, egg yolk and foods fortified with vitamin D.

All these nutrients are included in the dietary pattern of the Mediterranean diet, which is perfectly liable to be fulfilled in quarantine, so it is not worth inventing much! Let us look at our old food wheel and realize that we can guarantee these nutrients through foods as simple as olive oil, fresh fruits and vegetables, legumes, fish, poultry, whole grains, dairy products and reduced amounts of red meat.

You probably have all these foods at home, there is no reason to run to the supermarket, let alone hoarding. Try to plan your purchases and meals for a period of two weeks, so that you don't have to expose yourself to the supermarket so often. Remember to buy more of these foods covered in this article and less sweets, fried and fast food.

Finally, we leave you with 10 tips to help you better manage your diet during this difficult period:

1 - Drink 8 to 10 glasses of water / day, natural, flavored or under infusions - it will keep you hydrated and will control your appetite better;

2 - Despite the changes in the routine, do not skip the main meals, opt for complete meals and try to keep their usual schedules;

3 - Maintaining good oral hygiene, brushing teeth after meals, in addition to the obvious benefits, helps control appetite;

4 - Eat meals with time and chew your food better, this will help you to enjoy food better, make your digestion better and control satiety;

5- Don't forget to start the main meal with a vegetable soup and to accompany the main dish with vegetables - in addition to being an excellent source of vitamins and minerals, the fiber they contain will make you more satiated for longer;

6 - Ensure a good quality of sleep, trying to sleep the recommended 8 hours daily;

7 - Have low-calorie snacks at home, to eat between meals, in case of emotional hunger: lupins, sugar-free jellies, red fruits or fresh vegetable snacks;

8 - To fight emotional hunger, ask yourself small questions, such as: "Do I feel hungry or just thirsty?"; “How long ago did I have the last meal?”; "If I consume this food, am I satisfied?" - These questions will help you to control the impulsive moments;

9 - It is not because you are going through a complicated period that you should buy more “unhealthy” foods (like sugary cookies, chocolates or chips), as a form of reward. Now the temptation is much greater, since he spends more time at home, so avoiding having these foods at home, now makes more sense than ever;

10 - Keep busy, perform physical activity or play activities with the family and do not make food your occupation.