Nutrition During Quarantine. What are the struggles?
Nutrition during quarantine. Do you find yourself eating differently?
The challenge of maintaining good nutrition.
Maybe you are not only working from home, but also trying to manage toddlers or be the teacher for your school age children, as a result routines as you knew them are gone. Days seem to run together. And there does not seem to be an end in sight. Maintaining good nutrition during quarantine is a challenge!
Meal planning can be a challenge to begin with. That is to say, preparing a healthy meal that everyone likes, and having it ready at the time that fits everyone’s schedule, is already a juggling act.
Now we find it difficult to even get to the grocery store. And once there, we find shelves empty or items out of stock.
Consequently we’re tempted to buy what is available, and quick and easy. But these choices aren’t always the best. For example, pre packaged foods are often high in fat and sugar as well as unwanted calories.
Stress during these challenging times increases the release of cortisol. Cortisol is a hormone that raises your heart rate and blood pressure and may increase anxiety. For some, increased anxiety leads to mindless eating and significant weight gain. Mindless eating is eating not because you are hungry and is often without thought.
Mindless and stress eating while you’re stuck at home could add unwanted calories to your diet .
Suggestions for managing stress:
- Keep a routine as much as possible. For example, set an alarm and get up at the same time each day. This helps keep your internal clock in tact.
- Try to keep children on as much of a schedule as possible. For instance, try to keep breakfast at the same time every day. Follow this with quiet time for reading or studying or even doing a craft, thereby allowing you to start your day calmly.
- Sitting for a long time can be mentally tiring. It’s helpful to get up and move, to keep your blood flowing and your mind sharp. For instance, getting up from your computer at least every hour to stretch will help to re-energize you. Maybe squeeze in a quick walk with the dog!
- Try to maintain your usual exercise regimen. For example, if you are no longer able to go to the gym, try to keep up your fitness with a home workout program.
- Vitamin C aids with boosting and improving your immune system, thereby helping to protect against disease. Including Vitamin C rich foods in your diet, such as citrus, broccoli or strawberries, helps to maintain nutrition during covid-19.
- Zinc is another important nutrient that helps ward off illness by increasing immunity. Foods high in zinc include meat, shellfish, particularly oysters, and legumes.
- Superfoods are high in anti-inflammatory agents and antioxidants. These help disarm dangerous free-radicals that circulate in our systems and reduce unwanted inflammation. Try to include superfoods such as blueberries, salmon, almonds, broccoli, ginger, and dark chocolate in your daily diet.
- Increase your fluids! Try to achieve a goal of at least sixty-four ounces of water per day. If it seems like more than you can drink, break it down into small amounts. For example, fill a large mug and keep it within reach to sip on throughout the day.
These times are challenging for everyone. Try to maintain calm and not give up your healthy eating habits, preserving your nutrition during covid-19.
Be mindful of what you eat and avoid unnecessary calories. Try to stay physically active and include foods to help you stay healthy!
Download and print this FREE list of Vitamin C and Zinc-rich foods and Superfoods.
Add these power-packed foods to your daily diet to improve your health and boost immunity!