How to Eat Healthy in a Corona Virus Lock Down

Updated: May 12, 2020

Shopping bag with essentials during Coronavirus infection pandemia.

A good rule of thumb is to plan to stock up for two weeks of food supply, this will give you peace of mind that you are prepared. When stocking up, think about what your family likes to eat and plan accordingly. You don’t want to be stuck at home with a pile of food that no one likes. Think of some of your favourite family recipes and you can prepare some of them in advance and freeze. This will give you more variety in a lock down situation.

First, assess what you have in the pantry and freezer, do a stock take. To make foom for the new stuff, throw out all the things that are beyond their best before date. The basic foods that you should include are from all the food groups.

Protein: tinned fish, tinned chicken, tinned beans and lentils.

Fruit and Vegetables; frozen fruit and veggies, and tinned vegetables, like tomatoes, peas.

Dairy: long life milk, cream.

Fats: Oils, like olive oil, nuts and nut butters.

Wholegrain: rice, pasta,quinoa, and bread.

Fresh foods with the best shelf life are root vegetables, like potato, sweet potato, onion, apples and citrus fruits.Use the fresh foods up first, before you start on your reserves of frozen and shelf-stable foods and try to safeguard against wasting food. This can be done by careful planning and rationing of food to ensure that items are used up quickly after opening. Always keep a vigilant eye on food labels and use by dates. Check foods for odours and signs or mould. At the moment, it is important to reduce and risk of food poisoning.

Also use as many fruits and vegetables as you can for snacks and in cooking to promote a healthy immune system- despite many myths out there this may not prevent or cure Coronavirus.

Avoid overdoing it on the sodium. Many shelf-life or ready-made foods have a high sodium content, so try to balance this out by seasoning foods with spices and herbs like chilli, paprika, rosemary etc.

And stay well hydrated. Drink plenty of water, tea or coffee. Recommended target for most people is 1.5-2 litres per day.

Disclaimer: Please note that the information in this or any other blog posts on this site may not be suitable or apply to you, depending on where you’re at in your mental health and/or eating disorder/diet recovery journey. This information is for educational purposes only and not meant to be a substitute for medical or psychiatric advice. Please consult your healthcare practitioner before making any changes.

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