Best Foods You Should Eat During This Quarantine Period

As countries are taking stricter measures to prevent further the spread of COVID-19 virus through self-quarantine and temporary closure of shopping malls, fitness gyms and others, it significantly affects our normal food-related practices.

Consequently, the consumption of fast food ordered through online has significantly increased as restaurants and take-away offers are being limited and some fresh items are becoming less available.

Nonetheless, good nutrition is crucial for health, as it plays a role in shedding unwanted weight off your body and decreasing your chances of getting infected by the disease, therefore, our immune system needs to be at its strongest highest level in order to fight back diseases. However, limited access to fresh foods may compromise opportunities to continue eating a healthy and varied diet.

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In addition, it can also lead to a potentially increased consumption of highly processed foods, which tend to be high in fats, sugars and salt.

In spite of that, even with few and limited ingredients, one can still continue eating a diet that supports good health. For an optimal overall health, it is also important to remain physically active.

REMEMBER THAT!! Even in the middle of a global pandemic that has caused you and millions of others to stay at home, it is important to remember that the food you eat matters just as much as the amount of calories you burned through exercise.

And to prove it, here are the following foods that will help you lose weight even during home quarantine:

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1. Fresh Fruits And Vegetables 

The World Health Organization (WHO) recommends consuming a minimum of 400 g (i.e. 5 portions) of fruits and vegetables per day. Citrus fruits like oranges, clementines and grapefruit are good options, as well as bananas and apples. Root vegetables such as carrots, turnips and beets, as well as vegetables like cabbage, broccoli and cauliflower are good options too. Garlic, ginger and onions are also great to keep some at home, as they can also be used to add flavor to a variety of meals. 

2. Frozen Fruits And Vegetables 

Frozen vegetables are nutritious, quick to prepare, and consuming them can help reach the recommendations, even when fresh foods are scarce. 

All frozen fruits such as berries, pineapple and mango are great options, as they still contain high levels of fibre and vitamins and are often less expensive than the fresh versions. These frozen fruits can be added to juices, smoothies or porridge or eaten with low-fat plain yogurt after defrosting.

3. Grapefruit

Eating half a cup of grapefruit before a meal may help you lose those unwanted weight. This also applies if you opt to drink a serving of its juice three times a day. The fruit’s phytochemicals not only can reduce your insulin levels but also can stimulate your body to convert calories into energy rather than storing them as fat. 

 4. Cinnamon

Cinnamon has plenty of health benefits. It is a great source to improve immunity and boost metabolism. Additionally, it aids in weight loss by controlling post-meal insulin spikes, thereby reducing your feeling of hunger. Only a quarter teaspoon is effective enough to lower your blood sugar, triglyceride and cholesterol levels. 

5. Chili

Chilies themselves contain capsaicin, which has appetite-suppressing properties. Studies have shown that eating chilies as part of your breakfast can make you opt for a lighter lunch. Therefore, eat some chili peppers to add some heat to your weight loss diet.

6. Dried And Canned Pulses 

Beans, chickpeas, lentils and other pulses are great sources of vegetable protein, fibre, vitamins and minerals. These are also versatile and can be mixed with stews, soups, spreads and salads. 

7. Fennel Tea 

Fennel tea is packed with magnesium, potassium and calcium as well as vitamins B and C. It aids in weight loss, suppresses your appetite and boosts your metabolism, both of which can help you lose unwanted pounds. 

8. Milk 

Dairy and other milk products provide an inexpensive source of protein and other nutrients. Choosing reduced-fat dairy is one way to reduce saturated fat consumption, while also getting all the benefits of dairy. Ultra-high-temperature or UHT and powdered milk are also great options to choose from.

10 Health Benefits of Drinking Milk Regularly

9. Spinach 

Low calorie salads packed with greens such as spinach can help with weight lose while adding to your daily veggie intake. Just remember to add only small to moderate amounts of dressings since these contain fats and sugars. Alternatively, you can sprinkle your salad with more natural options such as olive oil, apple cider and balsamic vinegar.

10. Whole Grains

Wholegrain rice and pasta, oats, buckwheat, quinoa and other unrefined whole grains are excellent foods as they can easily be prepared and they contribute to fibre intake. Unsalted crackers and wholegrain bread are another options. Starchy roots such as potatoes, sweet potatoes and cassava are also long-lasting and good sources of carbohydrates. These are ideally be baked, boiled or steamed leaving the skins on for extra fibre and flavor. 

11. Green Tea 

Green tea is loaded with health and well-being-boosting benefits, including those for weight loss. In fact, a study published on The Journal of Nutrition found that drinking five cups of green tea daily can help reduce twice the weight on your midsection.

10 Proven Medical Reasons Why You Should Start Drinking Green Tea

12. Celery 

Celery not only has a high nutritional value but it also helps burn calories. Specifically, it is packed with fiber which is good for digestion and folate which aids in healthy cell growth.

13. Lentils

If you are a vegetarian, then you will find lentils to be excellent meat substitutes, giving you all the meaty goodness without the added calories and fat from actual meat. These are also packed with fiber and folate, which promotes the feeling of fullness.

14. Canned Vegetables 

Canned vegetables such as mushrooms, spinach, peas, tomatoes and green beans are also good alternatives to ensure a sufficient intake of vegetables. Remember to choose, when possible, options with low or no added salt.

15. Canned Fish 

Canned tuna, sardines and other fish are good sources of protein and healthy fats. These can make a healthy addition to salads, pastas or whole grain breads. If possible, choose fish canned in water rather than oil or brine. 

16. Dark Chocolate 

Dark chocolate is indeed much more difficult to consume in high quantities due to its flavor compared to milk chocolate. However, you must reconsider eating this because not only it is low in calories and fat but is also packed with health-promoting antioxidants. It is a perfect choice if you want to strike a balance between your sweet cravings and your weight loss efforts.

17. Dried Fruits, Nuts And Seeds 

Unsalted and unsweetened dried fruits, nuts and seeds are good options for healthy snack. It can be eaten alone or can be added to porridge, salads and other meals. Nut butters or spreads are also good options, as long as you choose 100% nut butters which do not have added sugar, salt, or partially hydrogenated or palm oils.

18. Quinoa 

Quinoa is known as the “mother grain” that aids in weight loss considering it is high in protein and helps you feel fuller longer. In comparison to the carbs found in white rice or pasta, those in quinoa are slower to digest. 

19. Eggs

Eggs are a great source of protein and lots of nutrients, just opt for boiling or poaching rather than frying. 

An egg-based breakfast in addition to a calorie-restricted, nutrient-balanced meal plan can actually lead to a reduction of total body weight, which includes a 16 % body fat loss as well as reduction of body mass index (BMI) and waist circumference.

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Aside from the consumption of aforementioned “power foods”, you should also consider some other food restrictions such as:

• Prioritize foods with reduced or no added salt – WHO recommends consuming less than 5 g of salt per day. You may also consider rinsing canned foods such as vegetables and beans, to remove some of the excess sodium. Considering that you might be consuming enough salt already, then avoid adding extra salt when cooking and to your meals at the table. Instead, use fresh or dried herbs and spices for added flavor instead. 

• Limit your sugar intake – If you crave something sweet, opt for fresh fruit, frozen fruits, canned fruits in juice rather than syrup, and dried fruits with no added sugar are also good options. Watch out for low fat options, as these are often high in added sugars. Limit the amount of sugar or honey added to foods and avoid sweetening your beverages.

• Reduce your fat intake  – Choose cooking methods that require less or no fat, such as steaming, grilling or sautéing instead of frying foods. If needed, use small amounts of unsaturated oils like rapeseed, olive or sunflower oil to cook foods.
• Avoid trans fats as much as possible – Read nutrition labels to ensure that partially hydrogenated oils are not listed in the ingredients. In addition, avoid foods which commonly contain trans fats such as processed and fried foods, like doughnuts and baked goods including biscuits, pie crusts, frozen pizzas, cookies, crackers and margarines that include partially hydrogenated fat.

• Consume enough fibre – Fibre contributes to a healthy digestive system and offers a prolonged feeling of fullness, which helps prevent overeating. Therefore, eat more vegetables, fruit, pulses and wholegrain foods in all meals.

• Stay hydrated – Sufficient hydration is crucial for optimal health. Whenever available and safe for consumption, tap water is the healthiest and cheapest drink. It is also the most sustainable, as it produces no waste, compared to bottled water.

• Avoid drinking large amounts of strong coffee, strong tea, and especially caffeinated soft drinks and energy drinks – These may lead to dehydration and can negatively impact your sleeping patterns.

And lastly,

• Avoid alcohol or at least reduce your alcohol consumption – Alcohol is not only a mind-altering and dependence-producing substance but it also weakens the immune system. Thus, alcohol use and especially heavy use undermines your body’s ability to cope with infectious disease, including COVID-19. Alcohol is not a necessary part of your diet and not part of a healthy lifestyle and should therefore not be on your shopping list.

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Also, check out:
17 Things We Can Do To Remain Healthy During This Quarantine Period

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