Ensure your diet is well-balanced amid stress of lockdown
tress or boredom during lockdown can have us reaching for the biscuit barrel, a large packet of crisps or a big bar of chocolate to make us feel that little bit better.
A well balanced and nutritious diet is important whether you are working long hours, self-isolating or shielding due to feeling unwell or just having difficulties with shopping.
There is no diet that prevents the coronavirus which causes Covid-19.
But you can take steps to try to stay as healthy as possible and build up your defences by eating the right food, says The British Dietetic Association.
Dr Mabel Blades, a registered dietitian and nutritionist has drawn up these guidelines during this time of national emergency:
Take enough fluid, a minimum of two litres per day for most adults (unless you have been told to restrict fluid for a medical reason). Lack of fluid can make you feel irritable and fatigued which is not what you want to feel at present. Water is ideal
Sfor hydration but most other beverages also contribute except for strong coffees and alcoholic drinks. The NHS Eatwell Guide recommends six to eight glasses of liquid a day to keep you hydrated. Eat regular meals – so a breakfast, lunch and evening meal. Try to have some protein at each meal.
Most people in the UK consume too many calories, too much saturated fat, sugar and salt, and don’t incorporate enough fruit, vegetables, oily fish or fibre in their diets.
Try to choose a variety of different foods from the five main food groups - fruit and vegetables; starchy carbohydrates such as potatoes and pasta; dairy; beans and pulses; oils and spreads to get a wide range of nutrients.
If you’re used to food and drinks that are high in fat, salt and sugar, have these less often and in small amounts.
Include five portions of vegetables and fruit each day. If you find it difficult to obtain fresh items then try frozen, canned or dried vegetables. These can be useful in soups and casseroles as well as stir fries, curries and chillies. Dried, canned or frozen fruits can be a basis of many desserts.
Try to eat enough fibre by using wholegrain cereals, wholemeal bread plus nuts and seeds.
The Eatwell Guide will help you in planning what to eat, with cooking or preparing a meal at home and food shopping.
Now is a good time to try different recipes and to experiment with cooking items in different ways. Get out the tins or packets from the back of the cupboard or bottom of the freezer and try to use these up.Then replace them with new items for variety.
If you are not going out into the sunshine in your back garden or on a daily walk it is worth looking at taking a vitamin D supplement. It is also worth considering multivitamin and mineral preparations.
If you are following a special diet do contact your dietitian or health professional if you have any queries
It is also a time to give yourself a little treat like a glass of wine or cake but do try to not devour the whole cake or bottle of wine!