June 14, 2021

How should we eat to keep fit and not gain weight during the coronavirus quarantine?

The coronavirus alarm state forces people to be at home. Tutorials have been multiplied to exercise these days in which there are more limitations. But what about food? Do we also have to change it? What foods are the most recommended? The dietitian-nutritionist Aitor Sánchez, author of books such as “My diet limps” or “My diet no longer limps” (Paidos) answers these questions and more:

We are going to move less, do we have to change what to eat?

It would have to be changed taking into account our physical activity. Most people will have a more sedentary routine a priori and perhaps the foods they are eating are not the most appropriate in a sedentary pattern. Eating pasta, rice, which are not perishable and that people prefer, right now are not a priority. We are going to have a situation in which we are going to move a little and we would have to choose much more frugal meals, that we could choose one good protein option, be it meat, fish, legumes or eggs, and prioritize more the space that vegetables and fruits represent in the diet, that we can buy them both fresh and frozen. And opt for some fruits that hold more, such as citrus, mandarins, oranges … And the same with vegetables, those that get less bad like cabbages, cabbages, red cabbage … You can make a smart and healthy purchase. It doesn’t have to be: “Not perishable … Well, cookies and breakfast cereals.”

Are frozen vegetables good?

Actually frozen vegetable keeps the same nutritional properties as fresh vegetablesNow that we have deep frozen in many distribution chains, we can say that it is a very useful and interesting resource that we can and should continue to use. If we only pulled on the fresh vegetables, we would be much more conditioned with the options that we could use. In addition, it allows us to plan better and that we do not have so much food waste or compulsiveness in the purchase

Eat less?

A priori, the choice to eat less quantity is not going to be crazy, but in addition to quantity, the profile of what one eats matters. We should not opt ​​for energy foods, not give prominence to pasta, rice, and we have to modulate that with physical activity. If we maybe train one day at home, we can eat a little more tuber, potato, sweet potato, which is season and we have national product, and not so much the typical pastas, breads and sweets that are thrown away for comfort.

And children?

On these occasions when we also try to make them happy, if you start cooking with them, you always end up cooking some pastry or pastries. You can not only make cookies and biscuits. It seems that we only involved the kids in the kitchen to make a cake …

Diet and defenses against coronavirus

An optimal nutritional state by itself will not allow us not to catch the infection, but it will be in the best disposition to face it. I like to compare it with physical activity: a good diet will not make you go to win a championship, but a bad one can make you lose it. Here something similar happens: thanks to food you will not prevent coronavirus, but you can make its effects less, or as in any other infection, if you are in a correct nutritional state you can make it more bearable. Not so much in the line of preventive arguments or that can greatly help your defenses, but in the opposite direction: if you do not have a good diet it can result in your defenses not being one hundred percent.


Being properly hydrated will allow our mucous membranes to function properly, to do so at maximum levels to avoid infections, we will be at home a lot and now that it is a little colder we will turn on the heating and it is possible to have more heat . And if you also have fever, one of the best options is to rehydrate. It is part of the protocol of any infection.

The temptation

The best recommendation is that when planning the purchase do not load the superfluous element cart, because we are going to spend a lot of time at home and what we are going to have is a lot of temptation or probability of spending time in the pantry with pastries, etc. What would be a very good recommendation would be to leave spaces in the fridge for items that are healthy and not much space for pastries, cookies and others, because if you have them, in the end you will end up eating them.

Plan the purchase

Planning is always important, but now with extra nuances, because it will allow you to minimize trips to the supermarket, which is one of the guidelines that we have been given, and it will allow us not to fall into superfluous choices. The smart thing to do would be to mix of fresh food and others that we can keep to be able to vary in this sense and to be able to consume fresh and foods that do not need to replace as much as frozen.


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