5 Tips to Maintain a Healthy Diet During Quarantine

Varying foods and paying attention to how they are prepared are some practices that can help you face this challenge.

June 2021 – With the advance of the pandemic, measures to contain the spread of Covid-19, such as social isolation and remote work, can affect eating routines.

Maintaining good nutrition is crucial for health, especially at times when the immune system may need to defend itself. “There are ways to maintain a healthy diet, even during these challenging times. Planning meals in advance and varying foods instead of limiting yourself to the same options every day are practices that help maintain good nutrition,” says nutritionist from the Umami Committee, Marilia Zagato.

Vary the foods

In stressful situations, it’s common for the body to crave higher-calorie foods. Marilia explains that the ideal is to build the habit of varying foods and trying all tastes, including bitter and umami. “One taste can help the acceptance of another. Umami foods add more flavor to light and nutritious dishes. This happens because they are rich in proteins or in the amino acid glutamate. Before the main meal, try an appetizer with a mix of leafy greens and cherry tomatoes. Because they provide umami, tomatoes ease the bitterness of greens and improve taste,” she states.

Cooking methods

After choosing the ingredients, the next step is how to prepare them. “Consuming food raw can be a good option as it avoids thermal processing, which often reduces nutritional value, and also makes preparation more practical. However, heating food inactivates possible microorganisms present due to poor hygiene or storage. These issues can be avoided if good handling and cleaning practices are properly followed,” she comments.

Reduce salt

When seasoning, salt is one of the great dilemmas in the kitchen: while it makes meals tastier, it also contains a large amount of sodium. In this context, monosodium glutamate (MSG) is a great ally, as it contains only 1/3 of the sodium in table salt. “Try using half monosodium glutamate and half salt. For example, if you use 1 teaspoon of salt when preparing 1 cup of rice, you can balance it with half salt (2.5 g) and half MSG (2.0 g). Doing this, you maintain the dish’s acceptance while reducing sodium content by up to 37%,” explains the specialist.

Fiber intake

Marilia also reinforces the importance of fiber. “Fiber contributes to a healthy digestive system and provides prolonged satiety, helping prevent overeating. To ensure adequate intake, include vegetables, fruits, legumes, and whole grains in all meals. Bet on whole foods like oats, brown rice, and quinoa,” she advises.

Stay hydrated

Proper hydration is essential for health. “Water supports the body’s proper functioning. To enhance its flavor, fresh or frozen fruits, such as slices of lemon, can be added. Other elements like cucumber, mint, or rosemary are also good options to make it more refreshing,” suggests the nutritionist.

Umami

Umami is the fifth basic taste of the human palate, discovered in 1908 by Japanese scientist Kikunae Ikeda. It was scientifically recognized in 2000, when researchers at the University of Miami confirmed the existence of specific receptors for this taste on taste buds. The amino acid glutamic acid and the nucleotides inosinate and guanylate are the main umami substances. The two main characteristics of umami are the increase in salivation and the lingering taste for several minutes after eating. Learn more at www.portalumami.com.br.