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They provide Plan M together with nutritionist Laura Cruz some tips to keep in mind during isolation, time when you can feel more anxiety about childbirth and also want to take advantage of the quarantine to lose a few pounds.
More sleep, less physical activity, telecommuting, kids without classes, and more homemade food. All these aspects are part of the new lifestyle of many people around the world, following the quarantine. Laura Cruz, a professional in nutrition and dietetics at the Faculty of Medicine of the National University of Colombia take into account what should and what should not be done regarding our diet these days.
What Foods Help Control Anxiety?
It is important to learn how to differentiate true hunger from emotional hunger. The former can be satisfied with any type of food, as the body needs an immediate source of energy. Once satisfied, it is very likely that it will no longer be experienced for at least 3 hours. For its part, emotional hunger is constant and almost always leads us to consume foods rich in sugars and fats that produce a sensation of pleasure in our brain.
(Also read: Intermittent fasting, a recommended option?)
It is normal that, at this moment, Due to stress and boredom, we feel a constant sense of hunger. For this reason it is advisable to try to calm anxiety with infusions such as tea, aromatic, etc., nuts or a portion of fruit are also recommended. These help calm the body and do not have a negative impact on health.
I also recommend taking care of other things such as reading a book or doing teleworking tasks, avoiding spending many times in the kitchen
Are there any foods that help burn calories without leaving the house?
Although there are beliefs about foods that can boost metabolism, the most appropriate way to do it Staying fit and maintaining a healthy weight is as simple as maintaining portions and minimize foods rich in sugar and fat. The recommendation to exercise at home for at least 30 minutes a day cannot be dismissed.
I want to point out that this is not the time to go on a 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 this problem
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 cereals in general are essential for our immune system.
It is important not to neglect the habitual consumption of fruits and vegetables, as they contain large amounts of vitamins and minerals. For example, vitamin C, recognized as an excellent antioxidant, is present in guava, mango, citrus fruits in general and also in vegetables such as paprika and broccoli. For its part, vitamin A, with anti-inflammatory properties, is present in foods of dark green, orange, green and yellow color.
Foods that contain probiotics are also important for strengthening our defenses. Foods like yogurt, kefir, some fermented vegetables like sauerkraut and seaweed like spirulina are perfect examples to consider in our diet.
Nor should those foods that contain OMEGA 3 be overlooked as they are anti-inflammatory. A perfect example of these foods is sea fish: tuna, salmon, sardines, etc. and also nuts. Finally, you must not miss the consumption of cereals, which are rich in Iron, Zinc and Vitamin B6, essential for the production of immune system cells
How should we eat taking into account the limitation of movement at home?
It is important to consume foods of 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 moderate portion consumption. The constant consumption of water is also crucial for keeping the body hydrated and reducing the feeling of hunger.
(Also Read: Why Consume Pork in Life Cycle Stages?)
It is necessary to limit the consumption of foods that are high in sugar, fried foods and highly processed foods such as packets, soda, cold cuts, etc. They are sources of unhealthy fats which, combined with a lack of physical activity, contribute to weight gain and lead to the development of chronic diseases such as diabetes and hypertension.
What types of foods help maintain energy and a good mood?
How is the food walnuts are a good source of energy for having a high magnesium content. In addition, vegetables such as spinach and other green leaves, kale, broccoli, whole grains, cereals, dark chocolate, oats, bananas for their high potassium content and eggs, to be a source of good quality protein, healthy fats, vitamins and minerals.
The Foods rich in tryptophan are important as they facilitate the production of serotonin in our brain. This amino acid can be found in a wide range of foods, however, eggs, dairy products, grains and grains and fish, among others, stand out, while dark chocolate and red fruits increase the levels of endorphins and other hormones related to feelings of happiness. and contentment.
As for children, what aspects do we need to take into account in their diet today?
Some children generally carry 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 a varied diet that contains foods from all groups and remember that their portions should be less than that of an adult. In the case of the little ones it is necessary to include the two additional snacks.
Many families created large markets where they likely included candy; In this regard it is necessary to limit their consumption. I recommend taking advantage of free time at home find healthier snacks that contain fruit and dairy products, very important for their growth.
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