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Develop a plan for healthy eating during lockdown

Most of us have been cooking and preparing all of our meals from home, from scratch, resulting in some interesting thinking and challenges around food. Picture: Supplied

This article was issued on behalf of the Association for Dietetics in South Africa (Adsa), one of the country’s professional organisations for registered dietitians.

The global pandemic has stripped daily life down to the essentials, and we find ourselves under lockdown restrictions with our thoughts and actions around food set in a very different context to anything we have known before.

Most of us have been cooking and preparing all our meals, from scratch, resulting in some interesting thinking and challenges around food.

Generally, South African families are now home together for an extended period of time. There’s more opportunity to shift into healthy habits, like cooking nutritious meals together. Picture: Marisol Casben/Unsplash

As it grows ever clearer that the threat of Covid-19 will be with us for quite some time, with some restrictions ongoing, optimising our family’s health is top of mind for many. Generally, South African families are now home together for an extended period of time. There’s more opportunity to shift into healthy habits, like cooking nutritious meals together, making healthy snacks and drinks available in the home, and being physically active on a daily basis.

“If it’s not already a focus of family life, this is an ideal time to prioritise nutrition and health,” says Retha Harmse, a registered dietitian and spokesperson for Adsa (Association for Dietetics in South Africa).

“As lockdown restriction levels fluctuate, we will have more freedom of movement, but also more risks of contracting Covid-19. Eating a balanced diet plays an important role in maintaining health and supporting the immune system, as well as all the body’s vital systems.”

Now read: Protect yourself when infections or viruses threaten

A balanced diet is the best immune support

The media, especially social media, is rife at the moment with information-sharing about Covid-19, and there’s a lot of “advice” and recommendations that are not evidence-based. A feature of Covid-19 fake news has been the touting of various foods, medicinally-used plants or nutritional supplements as “immune-boosters”, treatments or even “cures”.

Harmse says, “Of course, everyone would like to minimise their risk for contracting Covid-19, however, there is no simple quick fix to boost our immune system to guarantee that we won’t be infected. Simply put, you cannot ‘boost’ your immune system through diet and no specific food or supplement will prevent you contracting Covid-19. Good hygiene and social distancing remains the best means of avoiding infection.”

Dried legumes are not only good substitutes for meat, fish, eggs or cheese, but can also be used as affordable “meat extenders” to make meals go further. Picture: Shelley Pauls/Unsplash

Spectrum of nutrients

There are many nutrients involved with the normal functioning of the immune system. This is why maintaining a healthy, balanced diet made up of different foods that provide a spectrum of nutrients that include copper, folate, iron, selenium, zinc and vitamins A, B6, B12, C and D is the best way to support immune function.

“In addition to a healthy, balanced diet, a general healthy lifestyle is also important to support your immune system,” says Harmse. “This means not smoking, exercising regularly, getting adequate sleep and, importantly, minimising stress.”

How do we achieve a balanced diet for optimum immune support?

A well-balanced, healthy diet will provide you with all the nutrients you require to support immune functioning. Harmse suggests going back to the basics of good nutrition. Here, she takes the South African Food Based Dietary Guidelines and shows where you can make some creative adjustments to fit the lockdown restrictions you might experience:

1. Enjoy a variety of foods – Although certain foods might be a bit harder to come by, don’t fall in the trap of eating only certain foods. Variety also means including foods from two or more food groups at each meal.
2. Be active – Regular, moderate exercise is beneficial for stress relief and improved immune function. Try some of these lockdown ideas:
– You don’t need big spaces for cardiovascular exercise – running up and down stairs is great, as is skipping, and skipping ropes are inexpensive cardio tools
– download exercise apps for daily workouts
– Similarly, there are many physical activity videos, including dance, martial arts and yoga, available on YouTube and other websites
– If you have a closed in garden or courtyard-type space, play physical games such as handball, bat and ball, mini-cricket or mini-soccer as a family or couple, combining fun, bonding and exercise.

Regular, moderate exercise is beneficial for  stress relief and improved immune function. Picture: Matthew LeJune/Unsplash

Now read: How’re you handling life during lockdown

3. Make starchy foods part of most meals – Choose wholegrain, unrefined foods to add more fibre, vitamins and minerals to your diet. Good options are whole-wheat pasta, multigrain provitas or cracker breads, brown rice and bulgur wheat. Combine whole grains with other tasty, nutritious foods in mixed dishes.
4. Eat plenty of vegetables and fruit every day – This can be challenging while we are under lockdown and want to avoid frequent shopping. Here are some tips:
– Choose fresh, whole fruit that is naturally longer lasting, such as apples, pineapples and citrus fruits.
– Eat fruits as snacks and desserts. Add sliced fruit or dried fruit to your cereal, muesli or yoghurt.
– As some fresh vegetables don’t last long, blanche or cook them on the day of purchase and then freeze for later use.
– Root and bulb veg options, such as carrots and turnips, onions, garlic and ginger, are longer lasting.
– Frozen and canned vegetables are also good options.

Try your best to sleep properly and minimise stress. Picture: Sydney Sims/Unsplash

5. Eat dry beans, split peas, lentils and soya regularly – Dried legumes are not only good substitutes for meat, fish, eggs or cheese, but can also be used as affordable “meat extenders” to make meals go further. If you use canned legumes, rinse them well after they have been drained to reduce the sodium content.
– Mash and heat up tinned cannellini beans as the creamy base for a pasta sauce.
– Save on your budget and make your own humus from canned chickpeas.
– Peanut butter can be used as a sandwich filling and can be stirred into porridge.
6. Have milk, maas or yoghurt every day – Maas and yoghurt will last longer in the fridge than fresh milk. For more long-term milk options buy long-life milk, skim milk powder or evaporated milk. Fresh dairy products can also be frozen. Eat yoghurt, with added fruit, as a snack between meals instead of a packet of chips, as this contributes to the day’s nutrient intake and does not contain excess fat and salt.
7. Fish, chicken, lean meat or eggs can be eaten daily
– Stock up on tinned fish options, such as tuna, pilchards, sardines.
– Quiches and omelettes are an easy and tasty way to use up vegetables that might spoil soon.

Drink lots of clean, safe water. Picture: Kerem Karaarslan/Unsplash

8. Drink lots of clean, safe water – This is perhaps the easiest time to get into the habit of drinking enough water because you are confined to one space. If water is readily available during the day, it increases consumption. Keep a water bottle on hand or a jug nearby.
9. Use fats sparingly – Choose vegetable oils rather than hard fats and always use only a little, as fats are high in energy, but provide relatively few nutrients.

HEALTHY EATING: Oven roasted beetroot and butternut pasta

Even for those still earning under the lockdown restrictions, the economic downturn is going to have an impact on most South African households. Harmse emphasises the importance of getting your food budget under control.

“Prioritise nutrient-dense foods that you know your family enjoys and limit your purchases of treats, drinks and snacks that are high in calories, but low in nutrients,” she says. “Meal planning and keeping dishes simple yet nutritious, helps to reduce food waste and gives you the peace of mind that you’re doing the best you can so that your family can maintain their health.

“Always remember that the best ways to stay safe are through regular, proper washing of hands, social distancing and limiting movement outside your home.”

About Adsa
Adsa, the Association for Dietetics in South Africa, is one of the country’s professional organisations for registered dietitians. It is a registered NPO served by qualified volunteers. The association represents and plays a vital role in developing the dietetic profession to contribute towards the goal of achieving optimal nutrition for all South Africans. Through its network of 10 branches Adsa provides dietitians with the opportunity to meet and network with other professionals in their provinces. It also supports dietitians in meeting their mandatory ongoing learning. Visit http://www.adsa.org.za

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