The importance of eating healthy during the COVID-19 pandemic

The COVID-19 pandemic has stripped daily life down to the essentials. Coronavirus has changed everything and food is no exception. Time will tell whether the world switch over to healthier eating alternatives and practice post COVID, but while we are in the midst of the pandemic – and with winter here – it is crucial that we practice healthy food habits now.

People who eat a well-balanced diet tend to be healthier. They tend to have stronger immune systems and are at lower risk of chronic illnesses and infectious diseases. So this is an ideal time to focus on health and prioritise nutrition and healthy eating for the whole family.

Retha Harmse, a registered dietitian and spokesperson for ADSA (Association for Dietetics in South Africa) says: “As lockdown restriction levels fluctuate; we will have more freedom of movement, but also more risks of contracting COVID-19 and the flu. Eating a balanced diet plays an important role in maintaining health and supporting the immune system, as well as all the body’s vital systems.”

Here are some tips and creative adjustments for your clients from the WHO and ADSA:

Stay hydrated: Ideally, drink 8 - 10 cups of water every day. Drinks like tea, coffee and juice are also fine but be careful of the sugar content. Try a jug of fresh water with some berries, lemon and mint.

Eat plenty of vegetables and fruit every day: Under lockdown, we don’t want to be going shopping frequently. So here are some ideas:

Choose fruit that is naturally longer lasting - apples, pineapple and citrus fruits
Eat fruits and raw vegetables as snacks and desserts. Add sliced fruit or dried fruit to your cereal, muesli or yoghurt.
Some fresh vegetables don’t last long - blanche or cook them on the day of purchase and then freeze for later
Carrots and turnips, onions, garlic and ginger are longer lasting
Frozen and canned vegetables are good options

Incorporate legumes like beans, split peas, and lentils into your meals: Legumes are good substitutes for meat, fish, eggs or cheese, and can be used as affordable ‘meat extenders’ to make meals go further. Rinse canned legumes well after they have been drained to reduce the sodium content.

Mash and heat up tinned cannelloni beans as the creamy base for a pasta sauce.
Save on your budget and make your own humus from canned chickpeas.
Peanut butter can be used as a sandwich filling, in smoothies, in vegetable dishes, in soups and porridge.

Get a daily dose of dairy: Maas and yoghurt last longer in the fridge than fresh milk. For more long-term milk options buy long-life milk, skim milk powder or evaporated milk. Fresh dairy products can also be frozen. Eat plain yoghurt, with added fruit, as a snack between meals.

Remember that health is not just about what your clients are eating. It’s also about what they are thinking and saying. Many people are struggling with loneliness, stress, anxiety and depression. If your client or someone you know is struggling, let them know that it’s ok to reach out for counselling and psychosocial support. Contact The South African Depression and Anxiety Group (SADAG) on 0800212223 or 0800121314. They are open 7 days a week, 24 hours a day. Visit www.sadag.org for more.