With the confinement by Coronavirus (COVID-19), we are living an unprecedented moment in our country. Everyone is at home, for at least fifteen days, something that goes very much against our daily routine and that could affect us if we do not act properly. We are going to review the basic points and some advice about nutrition during the confinement by Coronavirus, to avoid that “the quarantine” will take a physical toll on us.
1. How to make the purchase during the confinement by Coronavirus?
It is important to remember that what is not bought, is not eaten, so this becomes a key point for proper nutrition. Going shopping with a list, including all fresh, frozen, and / or canned staples, will be one way to get good results. That translates into fruits, vegetables, legumes, whole grains and derivatives, such as bread, nuts, dried fruits, virgin olive oil, fish, eggs, lean meats, milk and some of its derivatives. We can include chocolate, but with a minimum of 70% cocoa and, if it can be 80%, better.
When we talk about frozen and canned, we keep talking about basic products –ej. Frozen raw fish or frozen or canned raw vegetables, without sauces or “heat and go” products – which can also be great and just as healthy choices. A tip, it is always interesting to wash the preserves to be able to remove part of the salt they contain or to buy the low-salt versions, such as with tuna.
We could also – although we are not obliged – include more elaborate products on time in the shopping cart, such as dairy desserts (custard, ice cream), cookies, sausages, tomato sauce … but it is important to know that these should not be part of our usual diet. So it is better to buy them in an extraordinary way and in a small quantity. And if we avoid them, even better.
2. How to properly store food during confinement?
When it comes to properly storing food during confinement due to the Coronavirus, it is interesting to expose those with a shorter expiration date. In this way, we will consume them before and we will not end up throwing them away. This type of storage can be carried out in the fridge or in a closet. It is necessary to leave a little space between the foods stored in the fridge and there is an order to store them according to the temperature of each area.
In the freezer, on the other hand, the less space there between the containers, the better. It is also very important to indicate the date of the homemade frozen with a marker because they also expire! As well as not defrosting a product and re-freezing it without having previously cooked it, since microorganisms can proliferate in it and spoil it. In this sense, it is better to keep small portions.
Finally, it is interesting to know that certain foods do not go in the fridge and others do not go in the freezer.
3. How to cook in a healthy way?
A good cooking is one that enhances the flavor of the ingredients without spoiling their quality and makes it appetizing. I can think of many, such as baked, papillote, steamed, sauteed, grilled, stewed, … but I always like to remember the sauce. Sofrito is the base of many of our recipes and gives a lot of flavor. It is cooked over low heat, with a splash of virgin olive oil so that the vegetables release their nutrients; such as vitamins, minerals, antioxidants, etc. So go ahead with the sofrito!
On the other hand, stews, fried and battered – even if they are homemade – should be left for sporadic situations because they provide a lot of fat and, therefore, a lot of energy. Pre-cooked dishes, on the other hand, should always be avoided. In any case, if someone is in need of buying them, it is important to check the labels to see that the ingredients are good and that they do not contain many additives or excess salt.
4. Food rich … in nutrients, not in energy
It is closely related to the previous point: the idea is to prioritize foods that are rich in nutrients. This means that: pastries, sugary drinks, alcoholic drinks, chip snacks or sweets do not fall into this classification. These types of products are called “empty calorie foods.” On the contrary, the foods that we have decided to add in the shopping cart, discussed at the beginning of this post, are indeed adequate. Simply, you have to adjust the portions of each one so as not to eat more energy than we spend on a daily basis. With all this, we can have a healthy diet that helps us maintain an adequate weight.
5. How to eat consciously during quarantine?
This point can be critical in confinement situations like the current one. What do I mean is that we must be aware of our diet and nutrition during quarantine, not let ourselves go. If we do not have a garden, a terrace or a dog to take a walk, staying so long between four walls can favor eating out of anxiety or boredom.
For this reason, whenever we want to snack, it is important to ask the following questions:
– I’m hungry? Do I feel empty in my stomach?
If the answer is no:
– Will I feel better after eating or will I feel guilty?
– Can I make a better food choice to eat? (For example: substitute cookies for yogurt with some whole grains, chocolates for dried fruit, potato chips for raw or roasted nuts …)
If still, we decide to chop that product that we know is not convenient, what we can do is moderate the quantity, serve a fair portion and save the rest so that we are not so easily tempted to repeat.