Plan M together with nutritionist Laura Cruz provide some recommendations to keep in mind in isolation, time in which you can feel more anxiety about the closure and also, the desire to take advantage of the quarantine to lose a few kilos.
More hours of sleep, less physical activity, teleworking, children without classes and more home cooking. All these aspects are part of the new lifestyle of many people in the world, following the quarantine. Laura Cruz, professional of Nutrition and Dietetics of the Faculty of Medicine of the National University of Colombia Realize what to do and what not to do regarding our diet these days.
What foods help control anxiety?
It is important to learn to differentiate real hunger from emotional hunger. The first can be satiated with any type of food, since the body requires an immediate energy source. Once this is satisfied, it is most likely that it will not be experienced again for at least the following 3 hours. For its part, emotional hunger is constant and almost always leads us to consume foods high in sugars and fats that produce a feeling of pleasure in our brain.
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It is common that, at this time, Due to stress and boredom, we feel a continuous feeling of hunger. For this, it is advisable to try to calm anxiety with infusions such as teas, aromatics, etc., nuts are also recommended or a portion of fruit. These help calm the body and do not have a negative impact on health.
I also recommend engaging the mind in other things such as reading a book or performing teleworking while avoiding going through the kitchen many times
Are there foods that help burn calories without leaving the house?
Although there are beliefs about foods capable of increasing metabolism, the best way to staying fit and at a healthy weight is as simple as keeping portions and minimize foods high in sugars and fats as much as possible. The recommendation to do physical activity at home of at least 30 minutes per day cannot be ignored.
I want to emphasize that this is not the time to diet or try to lose weight. This can increase anxiety and have a counterproductive effect on our body. Ideally, try to maintain your current weight and avoid worrying about it.
What should we eat to strengthen our immune system?
Fruits and vegetables, foods that contain probiotics, those that are a source of OMEGA 3 and grains in general are essential for our immune system.
It is important not to neglect the habitual consumption of fruits and vegetables, since these contain large amounts of vitamins and minerals. For example, vitamin C, recognized as a great antioxidant, is present in guava, mango, citrus in general, and also in vegetables such as paprika and broccoli. For its part, vitamin A, with anti-inflammatory properties, is present in foods that are dark green, orange, green and yellow.
Foods that contain probiotics are also important to strengthen our defenses. Foods like yogurt, kefir, some fermented vegetables like sauerkraut and algae like spirulina, are perfect examples to take into account in our diet.
Nor should those foods that are the source of OMEGA 3 be neglected as they are anti-inflammatory. A perfect example of these foods are sea fish: tuna, salmon, sardines, etc. and also nuts.Finally, you should not miss the consumption of grains, which are rich in Iron, Zinc and Vitamin B6, essential for the production of cells of the immune system
How should we feed ourselves taking into account the limitation of movement at home?
It is important to consume foods from all groups (cereals, tubers, roots and bananas; meats, legumes and eggs; dairy products and derivatives; fruits and vegetables; and fats). However, given the situation, it is important to maintain a moderate portion intake. The constant consumption of water is also decisive to keep the body hydrated and decrease the feeling of hunger.
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The consumption of foods high in sugar, fried foods and highly processed foods such as packages, soft drinks, sausages, etc. should be limited. These are unhealthy sources of fats that combined with lack of physical activity contribute to weight gain and lead to the development of chronic diseases such as diabetes and hypertension.
What types of food serve to maintain energy and a good mood?
Food like dried fruits are a good source of energy due to their high magnesium content. Additionally, vegetables such as spinach and other green leaves, cabbage, broccoli, whole grains, grains, dark chocolate, oats, bananas for their high potassium content and eggs, as they are a good quality protein source, healthy fats, vitamins and minerals.
The Foods high in tryptophan are important as they facilitate the production of serotonin in our brains. This amino acid can be found in a wide range of foods, however, eggs, dairy products, cereals and grains, and fish, among others, stand out. On the other hand, dark chocolate and red fruits increase endorphin levels and other hormones related to feelings of happiness and fulfillment.
Regarding children, what aspects should we take into account in their diet these days?
Some children generally bring with them a balanced diet that they receive in their schools. When at home, it is important to try to maintain this type of diet.
I recommend providing them with a varied diet that contains foods from all groups and remember that their portion sizes should be smaller than that of an adult. In the case of the smallest, it is necessary to include the two additional snacks.
Many families made large markets where they likely included treats; Regarding this, it is necessary to limit their consumption. I advise taking advantage of free time at home to find healthier snack options that contain fruits and milk derivatives, very important for its growth.