Staying Home but Staying Healthy
IMPORTANCE OF
N U T R I T I O N
There is no doubt that this pandemic has abruptly shifted our daily lives. We may feel limited to things that we may control generating strong emotions of isolation, depression and anxiety. Such emotions can trigger overeating and poor food choices. Nevertheless, nutrition and maintaining a health diet is something we are able to regulate even in these trying times. It is even more beneficial because a well-balanced diet is most supportive to a strong immune system and will better prepare us for other exposures.
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WHAT IS GOOD NUTRITION?
The meaning of good nutrition is consuming nutrients, vitamins and minerals to support the body to function at its best. Maintaining calorie intake, daily values of sodium, amounts of added sugar and fiber are all ways we can obtain good nutrition. The amount spent at home creates vast opportunities to obtain more knowledge on crucial aspects of nutrition such as food choices, food consumption and how it affects our bodies.
OBTAINING HEALTHY EATING HABITS
A balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets helps sustain a healthy body.
Here are some examples of nutrition packed foods to stock up on during a pandemic:
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Breads—corn tortillas, whole grain English muffins, bagels, breads, wraps, frozen whole wheat waffles
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Grains—instant oatmeal, quick cooking pasta, frozen brown rice, couscous, refrigerated pizza crust
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Fruits—sturdy fresh fruit (apples, citrus), dried, plain frozen, canned in juice or water
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Vegetables—sturdy fresh veggies (celery, broccoli, onions, potatoes), plain frozen, low sodium canned, sun-dried
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Sauces—tomato pasta sauce, salsa
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Soups & Broths—canned, frozen, shelf-stable cartons
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100% Juice—refrigerated, frozen, canned, boxed
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Milk—fresh, canned, shelf-stable packages
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Eggs—fresh eggs, egg whites in cartons
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Cheese—sliced, cubed, shredded, crumbled, grated hard cheese
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Beans/Legumes—canned beans (black beans, chickpeas), dry beans
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Nuts and seeds—bagged, canned, nut butters
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Chicken—frozen or canned
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Seafood—frozen ready-to-cook fish fillets, frozen shrimp, canned tuna, salmon, and sardines
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Beef—pre-made frozen lean ground patties or meatballs
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Flavorings—add zing with dried herbs & spices, vinegars, mustard, hot/steak sauces, lemon/lime juice, light dressings, honey, Greek yogurt
RECOGNIZING OVERCONSUMPTION
Strong feelings of stress, anxiety and isolation can trigger the activity of overeating, or binge eating. It is important to recognize why we are eating and understanding the difference between eating when you're hungry and eating when you're not.
Here are some insights to think about:
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Food Mood Connection - Pay attention to your current mood and state of emotions. Do you feel stressed? Try alternate activities first rather than eating.
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Keep Hydrated - Deficiency in water can send the same signals for when you are hungry. Ensure that you are drinking enough water.
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Balance - Eating ONLY certain types of foods can create cravings for only the that food group.
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Tame your inner child - We all crave foods from our childhood, especially packaged foods that we grew up with. Try cooking as an alternative.
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Listen to your body - Being nutrient deficient send signals to your body resulting in certain types of cravings. By listening to your body, you might conclude that you are lacking in a certain type of nutritional group.
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Hormones - Certain types of cravings might arise due to hormones.
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Make sure you are eating enough - Low blood sugar tends to result in mood swings.
REFERENCES
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Making Health and Nutrition a Priority During the Coronavirus (COVID-19) Pandemic. (2020, March 18).
Retrived from: https://nutrition.org/making-health-and-nutrition-a-priority-during-the-coronavirus-covid-19-pandemic/
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Making Nutrition a Priority During the Pandemic.
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The importance of maintaining a healthy diet during the COVID-19 pandemic. (2020, April 27).
Retrived from: https://www.mountnittany.org/articles/the-importance-of-maintaining-a-healthy-diet-during-the-covid-19-pandemic
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Healthy Eating During the Pandemic.
Retrived from: https://www.umms.org/coronavirus/what-to-know/staying-in/healthy-eating