Healthy living in the time of social distancing due to COVID-19/Coronavirus may not seem to be the biggest concern to many families, but it might just be.
Why should we be concerned?
Social distancing is a vital part on how humanity will defeat the virus and this means many of us will be spending days and weeks at home. Several studies have shown that boredom leads unhealthy eating and snacking. To make matters worse, families stocking up on food supplies may choose food with longer shelf lives, a large portion of which may be processed foods and junk foods such as sodas, crisps, cookies and chocolates. Does this sound familiar? Compound this with the fact that being confined to our homes means we are likely moving less.
So what can we do?
The first and most important point in my opinion is to BE AWARE!!! Be aware of the consequences of social distancing discussed above and do your best to avoid over indulging and do your best to move as much as you can.
Below are some tips that may help:
- Shopping
- As you should always do, stock up with non-perishable foods only for emergencies should they occur and avoid panic buying. See information on stocking your kitchen for emergencies at the end.
- In the case of social distancing, you particularly want to limit movements in crowded spaces hence plan and strategise your shopping so that you are limiting yourself and your helpers from being exposed to the virus
- Consider use of safe delivery options rather than going to the markets, stores and supermarkets
- Plan to have an environment with healthy and nutritious snacking options (rather than junk and processed options)
- Cooking and Eating
- Plan your meals ahead of time
- Choose your meals and snacks with an aim to boost your immunity- which means more fresh foods and less junk and processed foods
- Aim to have balanced and nutritious meals with at least 50% vegetables, a lean protein (chicken, fish, beans, lentils) and a healthy carbohydrate (sweet potatoes, potatoes, yams, bananas, whole maize or unrefined maize flour (Dona), wholegrain breads and chapattis, rice)
- Make use of natural foods, herbs and spices for flavour and nutritious value- ginger, garlic, onions, bell peppers, thyme, oregano, basil, dill, cinnamon, cardamom and cumin seeds
- Avoid use of excess oil, butter, ghee or other cooking fats e.g. fish can be pan-fried instead of deep fried
- Avoid use of dehydrated ready to eat meals such as instant noodles, instant soups (low in nutritious value and high in salt and other preservatives)
- Snack on nutritious and ideally low calorie foods, see examples below:
- Vegetable sticks such as carrots, cucumbers, celery (you may use a hummus or other low fat dip)
- Fresh fruit
- Plain or flavoured yoghurts (could be frozen)
- Popcorn
- Whole wheat chicken/egg/veg sandwiches/rolls
- Home-made fruit pops
- Vegetable muffins
- Nuts and seeds
Note: While your snacks can be healthy and nutritious, they also contain calories hence remember to eat in portions.
- Avoid sugary foods and drinks such as cakes, biscuits, wafers, sodas and ice-creams
- Eat only when you are hungry (and not because you are bored)
Finally, use this time where you have the luxury to plan and prepare ahead to practice a healthy living as healthy living is essential at all times ☺
- Exercising
- Keep moving by taking part in the house chores. This may also may prevent you feeling bored. Involve your children too.
- Take a walk in the safe zones and continue playing within your home space
- Find a way to exercise indoors- there are a variety of ways in which one can continue to move within their homes. The link below is an example of a home based walking exercise:
Caution: Individuals with medical conditions and pregnant women are advised to consult their doctors or seek guidance from an online trainer prior to using these forms of exercising.
- Plan activities for the day ahead of time (especially for children)
- Avoid resorting to the television/iPad/phones/tabs to keep yourselves busy
Stocking your kitchen in case of emergencies:
Starches
- Source of energy and are an important part of every meal
- Stock up on supplies that can be stored for a longer time such as flours (whole wheat (Atta), maize (Dona), finger millet, and sorghum), rice, pasta, oats and couscous
- Always opt for whole grain options as these are higher in fibre
Legumes
- Healthy, versatile and inexpensive form of vegetarian protein and a good source of fibre and minerals
- These include kidney beans, moong daal (whole and split), chick peas, channa daal, peas
- Store in dried or canned form
Animal proteins
- Source of protein (chicken, fish, meat)
- Store in frozen form and in batches for single use
- Defrost by putting it in the fridge overnight (not in water or at room temperature)
- Canned/dried sources may be used in moderation
Fruits and vegetables
- Source of vitamins, minerals and fibre
- Store in canned or frozen form e.g. peas, diced tomatoes, some fruits
- You may story some fresh produce such as tomatoes by blending and freezing and onions by frying and freezing
Milk and Dairy
- Source of calcium and protein
- Store pasteurised liquid or powder form
- Freeze cheese in portions for single use
Fats and Oils
- Store healthy fats such as nuts, seeds, olives and oils (sunflower, olive, canola), nut butters such as peanut butter
General tips
- It may be useful to stock on a few canned goods, such as tomato paste and coconut milk
- While canned, dried and frozen options of foods can be used during emergencies, fresh options are always preferred for maximum nutrient benefit and because processed products may contain high contents of sodium (salt) and other preservatives
- While freezing food for future use, remember to freeze in single batches to avoid defrosting and frosting again
- Remember to stock up on natural herbs and spices in dry forms (oregano, basil, mint, parsley, rosemary, paprika, garlic, ginger, coriander, cumin, cardamom, cinnamon) and on sauces that add flavour to your meals
Photo by Jannis Brandt on Unsplash