Eating healthy during home confinement

The way we eat, along with exercise, is one of the best tools to strengthen our immune system. However, given the health crisis we are currently experiencing, we can take advantage of the days of confinement at home to carry out some eating habits that allow us to improve our health.

Prepare the shopping list in times of confinement

During these days when we are going to spend many hours at home, it is necessary that the food supplies are based on healthy products. Therefore, it is advisable to make a Shopping list conscious and rationed. Let's not forget that the supermarkets will remain open and we will not have supply problems. We also suggest that you read these tips for.

 Next, we will cite which food groups we should have in our pantry or refrigerator these days.

Vegetables and fruits

They are a great fiber source indispensable for a correct intestinal transit. Now more than ever they are necessary due to the sedentary lifestyle required by confinement. Thus, we will avoid constipation.  It is recommended to consume 5 fruits and vegetables a day, preferably raw or cooked (steam, oven, iron, pureed). In addition, we can choose to buy certain canned vegetables To have reserves or if we buy fresh vegetables, we can cook them for a few minutes and store them in portions in the freezer to prevent them from deteriorating.

Vegetables

They are an easy, durable, inexpensive and healthy resource to consider in our pantry. Legumes provide us fiber and vegetable protein so it is not necessary to add meat or fish in its preparation. Combined with vegetables they make up a unique dish for both lunch and dinner. There's a lot !

Cereals, rice, pasta, or bread

It is better to consume them in your full version and as an accompaniment to vegetables. To avoid going out, we can choose to buy some loaves of fresh bread and store it in the freezer to consume in our day to day.

Dairy products

Although they are not an essential food group in our diet, we can consume milk, cheese and yogurts in their whole or low-fat version, but sugarfree.

Animal protein: meat, fish and eggs

It is recommended to prioritize lean white meats (chicken, turkey and rabbit), minimize red meat (beef) and avoid the consumption of processed meats such as cold cuts or sausages.

As for fish, we can opt for fresh frozen and canned fish (primarily in olive oil). Finally, it is recommended not to eat more than an egg a day in healthy people.

Other foods

Nuts (not fried or salted), dried fruit (dates, raisins ...) olives, seeds and, of course, olive oil which should be the first choice dressing and fat for our elaborations.

What can we eat between meals?

As we have indicated, during the quarantine days the energy expenditure will be much lower because we will not be able to carry out physical activities or walk during the day. This in turn generates an increase in anxiety. So if anxiety enters us and we want nibble something between mealsThese are some healthy foods that can satisfy us.

• Carrot, celery, or cucumber sticks to spread with chickpea hummus, yogurt, or homemade guacamole.
• Pickles such as gherkins, hearts of palm, asparagus, or chives.
• Canned fish such as clams, cockles, razor clams, natural.
• Rice or corn pancakes.
• High protein yogurts or skimmed smoothie cheese.
• Nuts as long as we do not exceed the ration of 30 grams per day.

Let's not forget about hydration

Fluid intake during quarantine is essential; we need stay hydrated. An intake of between 1.5 and 2 liters of fluids per day according to the needs of each individual, prioritizing water and complementing this hydration with previously defatted infusions, teas, or vegetable, meat or fish broths.

On the other hand, sugary refreshing drinks, fruit juices, milk with sweetened cocoa and alcoholic beverages of any kind are totally discouraged.

• Savia, la, makes available to clients and non-clients of the company, free of charge, the possibility of chatting with the specialists of its medical team.

Judith Torrell

Diploma in Human Nutrition and Specialist in Clinical Nutrition