The COVID-19 pandemic has changed the way many of us eat. The CDC recommends ordering takeout and delivery, limiting trips to the grocery store, and eating at home. Even with these tips, it can be difficult to make sure we are eating healthy and staying nutritionally healthy during this pandemic. Here are some strategies to help manage nutritional health while maintaining social distancing:
Preserve grocery trips by minimizing food waste
- Purchase foods with a long shelf life.
- Only buy as much food as you can consume.
- Store food properly and use it up before it spoils.
- When meal planning, make large batches so you can freeze half for later.
- Buy produce that is in season, will last, and is versatile.
Put together a meal plan
- Plan out your meals. This will help you make sure you are consuming a variety of nutritious foods.
- Include as many healthy foods as you can. Try adding more fruits and veggies and incorporating whole grains into your meals.
- Create a grocery list. Use your meal plan as your guide and make sure to stick to it when grocery shopping.
- Keep meals simple. Variety can be great, but with limited time and resources it can be helpful to stick to simple recipes that are easy to make.
- Find ways to save money. Take advantage of online coupon codes and look for sales to help you save.
Stay mindful of portion sizes
- Be mindful of portion sizes. Try using smaller plates as it can help you eat less.
- Drink lots of water. This can help keep you full and hydrated.
- Eat slowly. Take your time and enjoy your meals. Don’t rush through them.
- Listen to your body. Pay attention to how food makes you feel, and avoid overeating.
Eating healthy during the COVID-19 pandemic can be a challenge, but there are many strategies to help you maintain nutritional health. With a little planning, you can make sure you are eating well and staying healthy during this difficult time.
What advice is there for eating healthy during the pandemic?
1. Plan meals ahead of time: Take some time to plan out meals for the upcoming week. This can help you make smart grocery choices and save time when preparing meals.
2. Choose nutritious foods: Choose nutrient-rich foods that help support your immune system, such as fruits and vegetables, lean proteins, and whole grains.
3. Eat mindfully: Eating while distracted can lead to overeating, so be mindful when you eat. Take breaks, chew your food slowly, and savor the flavors of your meals.
4. Get creative with leftovers: Repurpose leftovers to create quick, healthy meals or snacks.
5. Stock up on healthy pantry staples: Stock up on shelf-stable items like canned beans, canned fish, frozen vegetables, nuts, and seeds, which can be used together to create healthy, delicious meals.
6. Avoid emotional eating: Don’t use food as a way to cope with stress or negative emotions. Find other healthy ways to manage your emotions, such as meditation or journaling.
What are the benefits of eating healthy during the pandemic?
1. Strengthening the Immune System: Eating a balanced diet and getting enough vitamins and minerals from food can help strengthen your immune system and help it fight infection and disease more effectively.
2. Managing Stress and Promoting Mental Health: Eating healthy and getting sufficient amounts of vitamins and minerals may help reduce stress and anxiety levels and promote mental health.
3. Reducing Obesity Risk: Eating healthy helps to maintain a healthy weight and reduce the risk of obesity, which is a risk factor for many serious illnesses, such as diabetes and heart disease.
4. Improving Digestive Health: Eating a balanced diet consisting of fruits, vegetables, whole grains, and healthy fats can help promote digestive health and reduce the risk of digestive issues.
5. Benefiting the Environment: Eating more plant-based foods can significantly reduce your environmental impact. Plant-based diets are better for the planet and the environment since they require fewer natural resources, use less water, and generate less carbon dioxide than diets high in animal products.
What foods should I eat to maintain a healthy diet during the pandemic?
• Whole Grains: Brown rice, quinoa, oats, amaranth, buckwheat, millet
• Fresh Fruits and Vegetables: Apples, oranges, bananas, berries, leafy greens, broccoli, tomatoes, peppers, squash
• Lean Proteins: Fish, poultry, beans, nuts, tofu, eggs
• Healthy Fats: Olive oil, avocados, nuts and seeds, nut butters
• Dairy: Yogurt, milk, cheese
• Herbs and Spices: Garlic, ginger, rosemary, oregano, cumin
• Water: Drink plenty of water throughout the day to stay hydrated .
Q: What vitamins and minerals should I include in a healthy diet during the pandemic?
A: To maintain a healthy diet during the pandemic it is important to include vitamins A, B, C, D, E and K, as well as minerals such as calcium, magnesium, and zinc. Vitamin A is important for vision and proper skin health. Vitamin B helps to support brain function and cellular energy production. Vitamin C helps to boost immune function and is also essential for collagen production. Vitamin D helps to maintain healthy bones and helps the body absorb calcium. Vitamin E is important for protecting cells against damage and K helps with blood clotting functions. Calcium helps to maintain strong bones and teeth, magnesium helps to regulate blood pressure and zinc helps to improve immunity.