Times are suddenly tough for everyone not just in India but across the globe amidst the pandemic of Covid-19. Further, the lockdown has forced everyone to stay inside. All of a sudden, the entire lifestyle has undergone a sea change within a few days.
But this lockdown does not mean everything is over or stopped. You can still look after yourself and your overall health despite having some restrictions.
This time can be perfectly used for the betterment of your health.
Today, Nutritionist and Dietician Avni Kaul, based in Delhi, shares some tips about meal planning, cooking and eating during the times of Covid-19 and lockdown.
Here are some of the vital pointers.
· Handwashing with soap and clean water for at least 20 seconds is the first critical step towards decreasing the spread of COVID-19 and must be done frequently, specially before making or eating food.
· Many people feel that frozen or canned foods do not provide as much nutrition as their fresh counterparts. However, several processed foods such as beans, fish, and some frozen, ready-to-eat meals can be good source of key nutrients along with the added benefit of a longer shelf-life at least during this hour of crisis. Protein is retained while processing and several canned foods are fortified with B vitamins and iron which increases their nutritional value. Fruits and vegetables that are rapidly frozen after harvesting can retain most of their of vitamin C.
· It is important to understand that there are no shortage of food in India. However, during this crisis, canned and frozen items may not be available due to consumer stockpiling, leading to temporary shortages. If your neighborhood store has run out of frozen or non-frozen items like vegetables, fruits, chicken, or fish, you can still purchase fresh versions and freeze them so as to keep them fresh for a longer time.
· Wash and cut vegetables, blanch in boiling water for a couple of minutes, then instantly place under cold running water to nullify enzymes that may lead to their spoiling. Keep them in an airtight plastic freezer bag, and label mentioning the date. Vegetables with high-water content such as tomatoes and cucumbers do not freeze well unlike several others like broccoli, green beans, and carrots. Mashed vegetables like pumpkin, spinach, and beans like Rajma, Chana, and Dals freeze well too.
· Certain fruits last for months refrigerated in the produce drawer, like the apples. More perishable fruits such as bananas, berries, and pineapple freeze well too. Cut into bite-sized pieces and place in a freezer bag. · Try to have healthy nutritious foods only as due to lockdown your movements are restricted. Indulging in unhealthy foods will only lead to unhealthy weight gain and other health problems.
· Staying at home for long can increase your urge to eat snacks. Rather than going for snacks look for nuts and dry fruits such as almonds, walnuts, cashews. They are not just nutritious but are also full of energy.
Staying at home for a long time is not easy. Therefore, take care of your health. Continue doing exercises that can be done at home such as yoga, pilates, kickboxing, and others you are comfortable doing.
The idea is to remain fit and active amidst this lockdown.
