Tips to Stay Healthy During Quarantine
- Limit sugar and ultra-processed foods. Studies show that refined sugars can suppress your immune system for hours after ingestion. Ultra-processed foods are generally shelf-stable for a long time (think: potato chips and toaster pastries) which may make them appealing right now, but they are generally loaded with added sugars, salt, and saturated fat and linked with an increase in chronic diseases.
- Ensure adequate fruit and vegetable intake! Fruits and vegetables are packed with fiber, antioxidants, and vitamins to deliver a ton of health benefits. Frozen and no added salt canned are great options. Add to smoothies, soups, tofu or egg scrambles or my favorite “nourish bowl” (see below!).
- Drink plenty of fluids. Water is needed to support all of the body’s functions. This includes tea, broth-based soups and juicy fruits and vegetables (think cucumbers!).
- Keep a routine. Try to stick to your normal eating schedule as much as possible. Snacking all day will increase calorie intake and decrease meal satisfaction, leaving you feeling sluggish and cranky.
- Plan and prep healthy meals and snacks. You probably have the time to make meals throughout the day, however by having nourishing meals and snacks prepped you are less likely to grab the “less nutritious”, convenient options. This will also ensure you are using up the food that you have and help you create healthy, long-lasting habits.
Honorable mentions: not nutrition-related but just as important!
- Sleep- Restores and heals the body. Aim for 7-9 hrs.
- Stress management- try meditation, yoga, journaling, breathwork
- Movement- find something you enjoy. There are a ton of free virtual workouts right now!
- Get outside (go for a walk or hang out in your backyard)
- Pick a starchy carbohydrate: sweet potato, potato, quinoa, brown rice, wild rice
- Choose a protein: tempeh, beans, tofu, lentils, hemp seeds, nuts/seeds, edamame
- Add unlimited non-starchy vegetables (frozen is ok!!): cauliflower, zucchini, broccoli, green beans
- Add a dressing/sauce: Avocado lime, cashew cream, tahini miso, peanut butter ginger
- Optional: Add herbs like cilantro or basil
Nicolette Fraza is a registered dietitian nutritionist with a passion for simplifying nutrition to improve your quality of life. She believes in an individualized, holistic approach to meet your specific needs so you can thrive, heal and create lifelong behavior changes. Her special interests are gut health, women’s health, plant-based living, and sustainable weight loss. Follow and DM her on Instagram NicoletteFraza_Nutrition for meal ideas, health tips and ways to work with her.