Dietary Advice During Quarantine

In this difficult and strange period for everyone, where we are forced into a condition that doesn't belong to us, totally unknown, it is fundamental to preserve and, if possible, improve our psychophysical well-being.

For a month now, Covid-19 has put us all in the same condition, in one way or another, adults, children, the elderly. And never like now is it a priority to treat ourselves well, primarily with our diet, at any age.

Staying healthy and fit is necessary and urgent. We have weapons that we can and must use. Each of us has natural defenses that can be reinforced by eating well, drawing from the precious suggestions of the Mediterranean diet. In this way, the beneficial bacteria present in our bodies - one of our natural defense systems - will enjoy good health and be able to protect us at best.

Putting on weight and fat, eating poorly and remaining sedentary, is the worst thing we can do, as adipose tissue is directly related to the degree of systemic inflammation. This condition can worsen insulin sensitivity (diabetes) and contribute to the development of metabolic and cardiovascular complications associated with obesity.

Therefore, eating correctly is a duty. The first step could be to organize the shopping well, also to avoid unnecessary waste.

Given the restrictions, I advise making a shopping list at home both to not forget anything and to focus on necessary items and avoid buying junk food.

Usually, in our homes, we have sufficient stocks of long-lasting products (rice, pasta, legumes, cereals, crackers or breakfast products, oil). The problem arises with fresh products, so fruit, vegetables, meats, fish, fresh cheeses.

A couple can do the shopping once every 4-5 days, a family of 4 a little more often, unless they have a very large fridge. I recommend buying the right portions directly (e.g., bresaola for 2 people maximum 180-200 g), if they are not frozen or freezable products.

The ideal would be to plan the menu for at least 4-5 days, trying to unify the choices for the whole family, except for particular needs (tastes, intolerances, allergies). This also applies to children's nutrition (see nutrition for children April 2019). Let's take it as a great opportunity: dedicating ourselves more to the preparation of healthy dishes can also become a moment of unity and sharing.

For example, for children, cleaning a vegetable (peeling peas) or making pizza dough can become a game (see flours February 2020) or preparing a dessert with specifically chosen ingredients (see desserts February 2020). It's time to experiment (many have tried making homemade bread, for example), but it's also time to set rules and not lose daily rhythms or acquire new habits.

Let's start respecting the main meals and not overdo it with snacks. Constant snacking is the biggest risk, especially for those not used to staying home for so long. That's why it's essential to have the right things in the pantry and fridge.

A juice (rich in vitamin C), some almonds, and a couple of whole-grain crackers or 4-5 breadsticks, instead of packaged salty or sweet snacks, are definitely more satisfying, tasty, and healthy (see perfect snack September 2018?). Drinking plenty of water can help curb nervous hunger, and herbal teas or infusions (chamomile, ginger, fennel) can facilitate drinking.

For some, another pitfall, besides the stress we are all subject to, can be boredom. Devoting part of the day to physical activity becomes a panacea for mind and body.

Not being able to do outdoor sports, we must try to use our imagination and ingenuity:

Go up and down the stairs

Follow online lessons

Do stretching and muscle stretching exercises

Avoiding sedentary behavior (less sofa and armchair, more household chores)

For those who have remembered to have a treadmill or exercise bike, this is the time to dust them off and finally use them! Finally, those who are fortunate enough to have a small garden, a vegetable garden, or their outdoor space (a real treasure these days!) just have to use it to the fullest.

Spring, albeit late, will come for everyone.

If we all commit to staying at home, preserving our health 360°, we can overcome this crisis more quickly.

Dr. Concetta Mauriello