Eating correctly during lockdown does not seem as simple as it looks. Indeed, while some take refuge in compulsive snacking and swallow comfort food, others, sick or not, lose their appetite. So, how to eat balanced when you are locked up? It is the main concern of most people. The mistakes not to commit, how to maintain a positive balance, the nutrients to promote, this article tells you everything!
Certain people are in the grip of a form of idleness and take advantage of it to slow down, most of us, however, find themselves in a situation initially unexpected, therefore unprepared, and especially stressful.
Between solo moms (or dads), parents who have to work and teach at the same time, even go to work and find solutions for their children, and single people, sometimes also isolated, the configuration of the homes is disparate.
All these patterns often have a good deal of anxiety in common. This confinement disrupts our organisation of life, and therefore, of course, our food. So how do you maintain a balanced diet and do yourself, right?
What to eat in times of stress?
More than ever, we need omega3, vitamin D (for the immune system), magnesium, copper, zinc, vitamins C and E and vitamins B (with magnesium).
Without forgetting probiotics, which strengthen our intestines, our second brain. These probiotics are found in fermented foods like yogurt, milk, almonds with their skin, and red fruits.
During times of stress, magnesium requirements increases. And to act on our organism, so that we can metabolise it at best, it should be combined with taurine and vitamins B1 and B6.
So what should you eat to find magnesium and B vitamins? Whole rice, semi-whole, or whole pasta is to be preferred.
What dietary errors to avoid during containment?
In any case, overeating one food at the expense of another, we create deficiencies, and that, confinement or not, turns out to be harmful to the organism.
Another widespread error in quarantine: the amount of nutrient intake versus energy expenditure. Confined, and especially in apartments, we will limit our energy costs, so we should reduce our contributions.
Why are legumes so important?
Because they are sources of essential minerals: magnesium, copper, potassium, zinc, manganese, and iron, and also provide the vital vitamins of group B. White beans, for example, are famous cover 100% of amino acid requirements. But beware of protein intake, not necessarily sufficient.
Certainly, legumes provide protein, but to a lesser extent than other foods.
What about vegetables?
Composing your plate by focusing on vegetables allows us to meet our needs for vitamins and fibres, and to reduce caloric density—ideally fresh vegetables but also frozen, canned, or dried if you are having trouble finding fresh vegetables.
And to fill up on vitamins, favour seasonal vegetables.
Vegetables are THE solution to ensure the intake of proper nutrients, not calories.
Should we also eat fresh fruit?
You have to increase your consumption of vegetables and limit that of fruits because fruits don’t forget sources of sugar. However, at the rate of 3 fruits per day, we stay reasonable.
Because these are the least sweet fruits and they are rich in vitamins! And also, abuse the juice of lemon, with each meal, because it will help the iron to fix itself.
Fruits recommended during quarantine:
The banana, but be careful because it is a sweet fruit; it should be consumed at the rate of one per day and breakfast, for example. There, it’s perfect!
And add nuts rich in vitamin C such as kiwi, mango or papaya, red fruits, citrus fruits.
Finally, nutritionists advise prioritising what we know we love to cook and eat, and not to get lost in complicated dishes or that we appreciate little. Because if you are sick, you will not necessarily have the motivation and the energy necessary to prepare a complex meal. And of course, we don’t forget the can opener, otherwise, the “fortnight” may get complicated!