Now it is very important to maintain an adequate diet to avoid problems due to the lack of general mobility
There are two important habits that you should take care of during confinement: getting enough physical exercise and taking care of your diet. A good diet must not only provide the nutrients that we usually need, but must be adapted to the circumstances we are experiencing.
Personal experience tells us this and studies have confirmed it: since the declaration of confinement measures we are moving between 38 and 92% less, so we must reduce reduce energy consumption.
However, this can be difficult for many people because the kitchen and pantry are close at hand, and because eating is a way to pass the time or ease anxiety.
As Dr. Gunther Leeb, who specializes in sports medicine and nutrition, explains, “It is essential to adapt the diet by reducing the portions of caloric foods.”
The best way to do this is to reduce the presence of fatty foods in the diet or replace them with lighter calorie alternatives, without falling into the product of ultra-processed light consumption.
WHY CUT DOWN ON HIGH-FAT FOOD?
Fatty acids are essential nutrients, but from the required dose, each gram represents 9.3 calories. Fat is by far the most energy- dense nutrient compared to the other two energy-providing macronutrients: protein and carbohydrates, which provide only 4 calories per gram.
On the other hand, the fat causes a pleasant sensation in the mouth and the taste that favors excesses. Chocolate makers know, for example, that a suitable mixture of fat and sugar is practically irresistible.
However, as you’ll see below, there are some relatively simple rules for making tasty, low-fat dishes.
HOW CAN WE REDUCE FAT IN THE DIET?
The most abundant foods in our diet should be those that provide fiber and complex or slow-absorbed carbohydrates: fruits and vegetables, whole grains and legumes.
These foods should be the main ingredients that occupy most of the plate, which is completed with a portion of protein food in the event that the main ingredient is not exactly a legume, which is already rich in protein.
You have to be careful with the seasoning of the dish: a tablespoon of extra virgin olive oil is enough. Excess with mayonnaise-type sauces is one of the reasons for excessive calorie intake.
Of course, fast-absorbing carbohydrates such as sugars, refined flours, or white breads and pastas with few micronutrients and fiber should be avoided. Keep in mind that many “sweet” foods are also high in fat and generally of the less healthy type (hydrogenated and saturated): cakes, chocolate, cookies, ice cream, etc.
WHY SHOULD WE ENSURE PROTEIN?
We always need an adequate protein intake (1.1 g per kilogram of body weight in the case of plant-based diets) but during the coronavirus crisis we must be especially careful because the supply of amino acids is crucial for the functioning of the immune system.
In the plant-based diet, the highest quality proteins are found in soy derivatives such as tofu and tempeh and in chickpeas. Lentils, dried beans, and other legumes should be eaten frequently. And nuts such as pistachios, walnuts and peanuts provide significant and complementary doses of amino acids.
VITAMINS AND MINERALS THAT HELP YOU
Another very important aspect is the adequate intake of vitamins and minerals. The general recommendation is to eat fruits and vegetables of different colors up to 8 servings a day, half raw.
