Nutrition in time of Quarantine
Funds are limited. Stress is high. Activity is low. Disease is present. Inflammation is rampant, as is the virus. Self care and wellness during this uncertain time matters, it helps when quality nutrition is consumed. Where to begin???
Start with clean hands and a plan to obtain food. Grocery shopping requires planning. Are you having it delivered and need to order online or are you grabbing a mask and social distancing as much as possible in the grocery isles. Is it rude to ask the cashier and bagger to change their gloves before touching the packages or the only option for prevention of contamination? Readying self…
A food and beverage shopping list is best in nutrients when it includes foods and beverages that are nutritionally dense, limited in sugars, require minimal preparation, have low perishability when possible, quality per cost, and are tasty.
Goals of nutrition during quarantine:
- Eat vegetables
- Consume vitamin C, Zinc, probiotics, and vitamin D3 (3000-4000IU daily)
- Drink water
- Limit alcohol intake
- Grow vegetation at home
- Limit sugar
- Eat protein
A sample grocery-Q list:
Canned or dried chickpeas
Cucumbers, carrots, spinach, leafy greens (micro green options as available), mushrooms, red peppers, edamame
Butter, olive oil, vinegar
Pickles, turmeric, black pepper, dried dill, Himalayan salt, garlic powder
Other quality options if funding is available: flaxseed meal, quinoa, dark chocolate, ginger paste
Sliced cucumbers, 6 olives, 3 ounces of cheese, handful of peanuts, lemon water
2 hardboiled eggs, 1/2 avocado, fresh cut orange slices, red pepper slices, matzah, lemon water
Beef jerky 4 ounces, fresh cut orange slices, marinated carrots and red peppers, 1/2 avocado, water
Salad with leafy greens, sunflower seeds, cheese, olives, dried dill, turmeric, black pepper, and diced pickles, with lemon and olive oil dressing, V8 juice, water
Lentil soup, sliced cucumbers, 1/4 cup sunflower seeds, 1/3 cup pomegranate juice, water
Cheese, olive, and red pepper omelet cooked in butter, edamame, raw carrots, a pickle, water
Snacks: 1/2 cup peanuts and 1/2 orange, 1/2 cup sunflower seeds and cucumbers, chickpeas with diced pickles and sunflower seeds, matzah with avocado, V8 juice..
Benefits: Good fats, vitamin C, fiber, anti-oxidants, protein, anti-inflammatory, simplicity. Higher fat content for satiety within a smaller meal size is provided.
The higher cost come from the nuts, beef jerky, olives, olive oil and cheese. These items are a value purchase however due to their protein and fat sources, low preparation needs for a protein source, and lower perishability compared to other other animal protein sources.
Learning to grow vegetation at home is an ideal skill to develop. Microgreen hydroponic growing is an easy option with quick growing vegetation high in nutrients and flavor.
Nutrition is survival.
Eating well is not optional.. Nutrients make the mind function and bring calm and support to the body. Maintaining weight during the pandemic is important not because of appearance but because the virus is likely to remain amongst us. Health issues connected to unbalanced nutrition can make virus symptoms more damaging. Improving health and nutrition strength for the other side of quarantine is needed. It begins with the list.