Being in quarantine is hard. We are bombarded daily with messages about what to do, how to thrive, what to feel and what to eat. With stress abound, eating habits that you have been cultivating may change. That is okay. And even though we are all isolated, getting support now is more important than ever to ensure that your relationship with food serves your well-being. With support and care in mind we are sharing a few reminders/tips to help you during quarantine.
#1: Give yourself permission to eat enough food.
If accessible, making sure you’re getting enough food is essential. Not getting enough food can weaken your immune system. It’s okay to rely on processed foods to meet your needs.
#2: Pay attention to how food makes you feel.
If you have access to adequate amounts of food, start to pay attention how foods make you feel. You can listen to how your body feels after you eat different foods and decide what you want to eat in the future.
#3: Stay hydrated!
The body is more equipped to fight infection and run better when it’s adequately hydrated. Try to meet your needs with 35 ml of water per kg of weight.
#4: The health of your microbiome has a major influence on your immune system.
Ways to improve your gut health:
- Increase probiotics found in fruits, veggies, whole grains
- Aim for 25-35g of fiber per day
- Include probiotic foods to repopulate good bacteria: yogurt, kimchi, kefir, tempeh, sauerkraut, miso, etc.
- Limit alcohol
#5: Ensure adequate immune support nutrients:
- Vitamin C (oranges, broccoli, strawberries)
- Vitamin E (sunflower seeds, olive oil, avocado)
- Vitamin A (orange vegetables, apricots, mango, broccoli)
- Vitamin D (fortified dairy products, fish, supplements)
- Folate (greens, beans, citrus, fortified foods)
- Protein (eggs, dairy, legumes, nuts/seeds, tofu, poultry)
#6: Nutrition is not “one size fits all.”
Instead of restricting or removing, try adding adequacy and variety to your eating. This eating pattern is likely to provide you with the nutrients your body needs to do its job. Remember to be gentle with yourself during this stressful time.
Reach out to us and schedule an appointment to help support you, whichever journey you are on.
Written by Aster Galloway, MS, RDN
Aster’s nutritional approach is guided by a Health at Every Size (HAES) philosophy and that it is not our size that determines our health but our lifestyle. She also practices Intuitive Eating principles which encourages clients to eat in a flexible manner that honors internal hunger cues. Aster’s end goal with every client is creating peace with food and body.