Prioritize nutrition, and you'll help strengthen your immune system.
Amid the first pandemic in more than a generation, the U.S. federal government is advising Americans to “stock up” and “hunker down.” But what do these mandates — issued to help prevent the spread of the novel coronavirus that causes COVID-19 — actually mean?
It depends on your situation.
Ultimately, your family size and whether you have children or older relatives living at home can affect your family’s nutritional needs and routines.
Social distancing or self-quarantining (if you’re recovering from COVID-19) will also play a role in your diet. You’ll likely find yourself preparing more meals for your family, eating solo, or carrying out or ordering in from local restaurants.
Regardless, your eating situation is likely to be different than it was in early 2020 — and your food choices have the potential to impact your body weight and health.
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Some Notes on Stress, Loneliness, and Eating Habits
During this time of uncertainty, when many people’s routines have been shaken up, it’s normal to feel stressed. Some people may feel lonely, which has the potential to pose harms to your health.
The late John Cacioppo, PhD, and his colleagues at the University of Chicago extensively researched the health effects of loneliness. They found that loneliness, stress, and complex biological and physiological responses are connected. Furthermore, they found that long-term stress can result in an increased production of the stress hormone cortisol.
How can stress and loneliness affect your diet? Well, the cascade of these hormonal changes can signal the brain to eat more frequently, crave high-fat and sugary foods, increase appetite, and ultimately result in weight gain. Indeed, past research shows a clear link between stress and obesity.
Research in animals shows that social-isolation-induced obesity (SIO) is another potential concern. The allure of being home and eating entire boxes of cookies, pints of ice cream, and bags of potato chips is very real for individuals who already struggle with managing weight and aren’t accustomed to having less social interaction.
For many people, food acts as a friend — it is always there, can reduce loneliness, and is comforting during times of stress.
If you are feeling isolated, do your best to reach out to friends and family. The more you are able to communicate your emotions, the less lonely you may feel and the less likely you are to succumb to the effects of stress.
The Connection Between Good Sleep Habits and Diet
Additionally, social isolation is often intertwined with sleep disturbances, past research shows. Similar to the effects of loneliness, inadequate sleep may contribute to elevated cortisol levels, coupled with high ghrelin levels (a hormone that triggers hunger) and low levels of leptin (a hormone that leads to a feeling of fullness). Ultimately, these hormonal effects can lead to overeating. The Sleep Foundation recommends that most adults get seven to nine hours of sleep per night.
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Due to the COVID-19 pandemic, you can view it as a chance to turn around your eating habits. To do so, follow these tips:
What Beginners Should Know About Plant-Based Eating
Stock Up — but Don’t Hoard — Coronavirus Groceries
As you stock up on essentials, consider how many people you’re feeding and how much food those individuals need for proper nutrition. Buy what you need so others can do the same. In general, you’ll want to have two weeks’ worth of groceries on hand, to limit the number of times you have to go grocery shopping and in case you or one of your family members are not feeling well. (Follow this guide for sanitizing them and wash your hands thoroughly when you get home.)
Perishable foods — including fruit, veggies, and raw lean meats — are good choices. But during a pandemic, these foods may be scarce in your community.
Redefine What Healthy Food Means to You
Therefore, if there isn’t enough fresh, healthy food at your local grocery store, you’ll likely need to expand your definition of what is considered healthy.
Believe it or not, packaged, frozen, and canned produce can be a nutritious choice for you and your family. Just be sure to opt for frozen or canned vegetables without heavy cream-based sauces and ones labeled “low” or “reduced sodium” or “no salt added” (especially if you have high blood pressure).
Dried fruit can also help you get the nutrients you need, though these are higher in sugar than fresh fruit and a more dense source of calories. Try sun-dried tomatoes in salads, dried cranberries in chicken salads, raisins in oatmeal, and dried prunes or apricots as a sweet snack. Canned fruit that comes packaged in its own juices is another option.
If you have type 2 diabetes, though, be mindful of portion size, carbohydrate counts, and glycemic index of foods that are not traditionally part of your diet. High-carb foods such as grains and dried fruit are high on this scale and have the tendency to elevate blood sugar more quickly than other foods. Thus, eat them only in moderation and continue to monitor your blood sugar regularly.
The ideal choice for everyone is fresh produce, but because you’ll want to minimize grocery trips, seek nutrient-rich options with a long shelf life. For example, apples and oranges can stay fresh for four weeks. For veggies, onions, butternut squash, sweet potatoes, cauliflower, kale, and broccoli can last a couple of weeks in the fridge before spoiling if stored correctly.
Need more incentive to stock up on produce? Eating fruit and veggies may boost immunity, past research shows. Though following a healthy diet isn’t the only thing you should be doing to prevent illness, consider these foods an important part of your arsenal against COVID-19.
Change Up Your Protein Game
If freezer space is limited or frozen protein options aren’t available at your grocery store, stock up on canned sources such as tuna fish, salmon, sardines, and chicken.
Other plant-based sources of protein such as seeds (flaxseed and chia seeds count), nuts and nut butters, soy products (think: tofu, tempeh, and edamame), protein powders, and canned beans (opt for no-salt-added varieties) are healthful choices. If you’re new to vegetarian proteins, now is a great time to experiment with them — especially if the meat section of your grocery store has been picked over.
Don’t Got Milk? Snag These Other Sources of Calcium and Vitamin D
Powdered milk, shelf-stable milk, and protein powders are excellent options if cow’s milk is not available in the refrigerated dairy section of your grocery store.
These choices are important because they offer calcium and vitamin D, which are helpful for building and maintaining strength of bones and teeth, as well as supporting immunity, according to the National Institutes of Health (NIH).
If you’re avoiding dairy (perhaps because of lactose intolerance or an allergy) or are looking to expand your options, you can also get calcium and vitamin D from foods such as canned salmon, soy or almond milk, and mushrooms. The body will also make vitamin D when exposed to sunlight, notes the NIH.
Get Your Grains — but Make Them Whole
Nonperishable food items such as rice, bread, hot and dry cereal, and pasta are inexpensive and great pantry staples, pandemic or not.
But to get the most nutritional bang for your buck, opt for whole-grain varieties, which offer satiating fiber and a slew of vitamins and minerals that refined grains do not have. A wealth of past research shows prioritizing fiber in your diet can help with weight maintenance. What’s more, fiber may play a role in reducing risk for conditions such as colon cancer, type 2 diabetes, and heart disease, a review suggests.
Whole grains include:
- Brown and wild rice
- Whole-grain pasta
- Whole-wheat bread
- Whole-grain cereal
- Quinoa
- Bulgur
- Barley
- Farro
Keep Nutritious Snacks on Hand
Nonperishable items such as crackers, sugar-sweetened cereals, potato chips, and packaged cookies are comfort foods that are easy to overeat.
If you have extra time on your hands, get creative with your snacks:
For inspiration, try making hardboiled eggs; the U.S. Department of Agriculture (USDA) notes that one offers 6 grams (g) of protein, or 12 percent of the daily value (DV).
If you’re craving something crunchy, try preparing plain air-popped popcorn, which is a whole grain, per the Whole Grains Council. Pickles are healthier than high-fat, high-sodium potato chips. Early research, such as a study published online in August 2018 in Frontiers in Microbiology, shows that some types of pickles contain live organisms that may promote healthy gut bacteria.
Other nutritious snacks include granola bars with less than 20 g of carbohydrates, low- or nonfat plain yogurt with fresh or defrosted frozen fruit, or freshly made oat bran muffins. (For inspiration, try this recipe from Quaker Oats.)
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Choose Healthy, Nonperishable Sources of Fat
Along with protein and carbs, fat is another essential macronutrient to include in your diet.
Healthy, nonperishable sources include nuts such as almonds and hazelnuts; nut butters such as peanut, almond, and cashew; and olive, sesame, and avocado oils. These fats provide vitamin E, an antioxidant that supports immunity, per the NIH. Not to mention fats are necessary for the absorption of fat-soluble vitamins A, D, E, and K.
Incorporate Mealtimes Into Your Routine
Generally speaking, if your children are home and/or you’re working remotely, it’s important to develop meal schedules to prevent constant snacking and establish boundaries around foods.
Children and family members can also help out with unpacking groceries, preparing food, and setting the table.
Enjoy Comfort Foods — Just Choose Them Carefully
The majority of your diet should be comprised of whole foods that are low in sodium, added sugar, and saturated fat, according to the U.S. Department of Health and Human Services. But this isn’t a time for self-deprivation.
Be sure to include feel-good eats such as chocolate pudding, hot cocoa, and dark chocolate made with at least 70 percent cocoa. These foods can be easier to enjoy in moderation than, say, a box of cookies or a pint of ice cream, and the latter treat may confer health benefits, research suggests.
Stock Up on ‘Sick Day’ Supplies in Case You Get COVID-19
In the event that you need to self-quarantine, staying hydrated will be important.
Keep water, clear broths, herbal tea, and lemon and lime juice on hand. Should you develop nausea, vomiting, or diarrhea, make sure you have access to ice chips, too. (Gastrointestinal problems are a possible symptom of COVID-19, according to a study published online in March 2020 in the American Journal of Gastroenterology.)
Although not usually considered healthy, frozen juice concentrate may also help with fluid replacement and can help replenish lost calories and nutrients. These drinks also can provide vitamin C. According to the USDA, 1 cup of diluted frozen orange juice concentrate offers about 90 milligrams (mg) of vitamin C, or 100 percent of the DV.
Look for foods labeled “100 percent frozen juice concentrate,” not those labeled “juice drinks,” “beverages,” or “cocktails.” These are often high in added sugar and low in vitamins.
Powdered or liquid sweetened drinks such as Gatorade or Pedialyte could be useful if you are unable to tolerate solids, or if diarrhea or vomiting occurs. These options provide electrolytes, or minerals in body fluids that your body needs, notes the National Institutes of Diabetes and Digestive and Kidney Diseases (NIDDK).
Other foods such as saltines and chicken noodle soup offer calories and sodium, which is also a commonly lost electrolyte, according to the NIDDK.
Keep Foods to Boost Your Immune System on Hand
A variety of nutrients affect immunity, including vitamins A, C, E, D, and zinc, according to the NIH and past research.
Vitamin A is found in foods such as sweet potatoes, carrots, eggs, mangoes, and apricots, according to the NIH.
Vitamin C is found in foods including oranges, strawberries, broccoli, and cabbage, per the NIH.
Vitamin E can be found in many vegetable oils such as sunflower and safflower, nuts, and green veggies like broccoli and spinach, notes the NIH.
Zinc is abundant in lean meats, poultry, seafood, milk, whole-grain products, beans, seeds, and nuts, according to the NIH.
Vitamin D, found in fortified milk, salmon, and egg yolks, is helpful to increase immunity. Yet a favorite source of vitamin D is sunshine. Even just 5 to 30 minutes per day between 10 a.m. and 3 p.m. on bare skin, at least 2 times per week, can give you the vitamin D you may need, per the NIH.
To Maintain Weight and Enjoy Your Food, Eat Mindfully
Meditation and mindfulness help you focus on being aware of what you’re sensing and feeling in the moment. It involves breathing methods, guided imagery, and practices that relax the body and the mind.
Practicing mindful or “intuitive” eating can help you be more aware of your eating choices and enjoy the food you’re chewing in the moment, notes an article published in August 2017 in Diabetes Spectrum. Weight loss or maintenance can result.
This may be particularly helpful during times when you may be bored, lonely, and or feeling anxious, the aforementioned article notes. Mindfulness can help you decrease your pace of eating and help you recognize when you may be eating under stress.