How to eat healthily while in lockdown

The World Health Organisation (WHO) is urging people to maintain a healthy lifestyle while on lockdown, saying it could boost their chances of a fast recovery should they contract Covid-19.

In addition to exercising regularly, quitting smoking and drinking, maintaining a healthy diet plays a ”crucial role” in determining how well people recover from coronavirus, the WHO has said.

But what exactly does a health diet comprise of, and how can one ensure they are eating as well as they are stuck inside their homes all the time?

Read on for tips from nutrition experts on how to maintain a healthy diet while in lockdown.

1.Plan meals in advance

When trying to eat healthily, it’s crucial to plan ahead.

“It’s easy to run out of inspiration for what to prepare when you’re having all your meals at home.”

“Try planning out a few meals so you know what you need and don’t have to face the ‘what’s for dinner’ dilemma every night.”

Planning meals in advance could also ensure you use up all of the ingredients you have before buying more, thus preventing waste.

2.Ensure you’re getting a wide range of nutrients

Variety is key to a healthy diet, says registered dietitian Nichola Ludlam-Raine, who suggests avoiding omitting any food groups while on lockdown unless you have an allergy.

“Three nutrients that you should definitely include (because they help to support your immune system) are vitamin A (found in sweet potato and spinach), vitamin C (found in berries, tomatoes & peppers) and zinc (found in meat, shellfish, dairy and bread),” Ludlam-Raine adds.

3.Take advantage of your freezer

Another way to reduce food waste is to make the most of your freezer.

Big one-pot dishes such as chilli, curries and stews will freeze particularly well, says Ludlam-Raine, and they are a quick and easy way to consume plenty of vegetables in one sitting. Fruits such as berries and bananas can also be easily frozen and used in smoothies for the mornings.

“Don’t forget about the humble potato too,” she adds. “You can freeze them and turn them into chips very easily”.

4.Make the most of nut butters

Another cupboard essential that will stand the test of time, nut butters are a useful item to have around because they are full of good fats and nutrients, says Benelam.

“Almond butters, peanut butters and others can provide nutrients like magnesium, potassium, Iron, zinc, vitamin E and B vitamin,” she says.

“Combine with wholegrain crackers for a healthy snack or add to Asian inspired noodles or curries.”

5.Be sure to hydrate

“Drinking an adequate amount of fluid is essential in order for you to feel and function at your best,” says Ludlam-Raine.

But it doesn’t have to be just water, you can get your hydration via squash, tea, coffee and MILK, she adds.

“It all counts towards the 8 glasses of fluid that we need, though you may need more if it’s hot or you have just exercised.

“Keep any caffeinated drinks to a minimum and try not to drink them from mid-afternoon so they don’t affect your sleep.”