Hyderabad: The Covid-19 lockdown has been a challenge to the young and old alike to acclimatize themselves to eating whatever is available. Those hooked to consuming exotic vegetables and fruits like dragon fruits, plums, Kiwis, broccoli, celery, leeks and parsley have suddenly had to manage to the humble cabbage, beans, coriander etc.
The seasonal produce of the land has come as the saviour in these difficult times. Seasonal vegetables and fruits are always packed with the necessary nutrients required during the particular time of the year.
From restaurant food and takeaways, it is back to sweating out in the kitchen with family recipes, cooking with minimal ingredients etc.
Many of us have our small kitchen gardens or those of us in the villages have access to the fresh vegetables and fruit as the agricultural produce is available in abundance.
It becomes necessary that we try to ensure nutrition and taste by resorting to locally available foods. Then how do we go about it?
Focus on all 3 types of foods
Energy giving foods, Bodybuilding foods and Protective foods
Consume more Immunity building foods which are easily available
Vitamins and minerals are called micronutrients. Our body requires them in very small amounts but they
play a vital role
During this time of COVID-19, we need to focus more on vitamins like Vitamin A, Vitamin C and Vitamin E. which are powerful antioxidants.
Include plenty of nuts and grains in your meals. All nuts are an excellent source of vitamin E.
Vitamin C is known to also provide immunity which is essential to fight the Covid virus entering our body.
Amla, guava, raw mango, bimli, citrus fruits like sweet lime, oranges, and pomegranate are excellent sources of vitamin C. Sprouting, fermentation methods also increase the vitamin C content.
Sprinkling lime on salads or other foods also increase vitamin C
Most of us have tamarind, curd, lemons, tender mangoes, at home which can be eaten to get some vitamin C. Making aam panna or trying a similar kind of juice or sherbet with bimli or plain limboo pani will help to boost the immunity and hydrate the body too.
All yellow-orange coloured fruits and vegetables like carrot, mangoes, jackfruit, papaya etc are good sources of vitamin A.
Vitamin D helps to absorb calcium from food which in turn makes our bones strong. Calcium is richly available in raagi and so also milk and milk products.
Since most of us are indoors, make sure you take some early morning sunlight ( before 8 30 am) or (evening after 5 pm ) to ensure Vitamin D supply.
Sudden Change in food habits due to COVID-19 lockdown
Lots of people are overeating during this time. One reason, they have nothing else to do or have more time to cook or try out new recipes due to the impact of social media. We all need to keep in mind that our mobility is restricted as we are at home and therefore eating more than our requirement is not advisable.
How do we maintain our hydration?
We need to drink at least 2 litres of water even though we spend all 24 hours at home. Drinking juice or aam panaah, sherbet are will also hydrate your body well and provide you with all the essential vitamins which will also improve your immunity.
Fruits with high water content like the watermelon or citrus fruits will also help to replenish the fluid loss.
How to inculcate healthy eating habits in kids keeping in mind limited availability of foods:
1. Children are high on energy, and hence require good carbohydrates which are complex carbs from
grains or fruits. Chapattis, dosa, poha, rice, bhakri will give them satiety and are also a good source of
energy.
Fruits can be given as an in-between snack. Besides energy, they will also provide immunity to the child.
Eating fruits with high water content like watermelon, muskmelon will hydrate their body.
2. Children require good proteins to keep pace with rapid growth during childhood. Since fish and chicken which are a very good source of proteins is difficult in this lockdown period....give them almonds, pistas, Groundnuts, pulses, daals, boiled Kabuli chana etc which will also provide them with antioxidants along with proteins.
3. Fruits and vegetables are rich in vitamins and minerals which protect the body against the virus.
Make sure the child eats around 3 to 4 servings of this food group every day. Vegetables can be incorporated in the soups or in stuffed paratha, cutlets, bhajias etc.
Talk to your child about how coronavirus can be killed by eating vegetables and fruits. Make the child draw imaginary pictures of the vegetable she's eating and killing the virus. Stick the pictures on the refrigerator.
If your child is missing on junk food try an innovative cooking method like a homemade cutlet cut out into a smiley shape or a star shape and give it a fancy name.
Let the child help you in cooking give him/her small tasks depending on the child's age and capability.
Talk to get about different food items label them. Make them read the recipe to you. This helps develop interest and tackle their boredom too.
Inputs from Vandana kakodkar, a consultant Dietician is a post-graduate in Dietetics and applied nutrition from Mumbai University.
Practising for the last 17 years and is also a visiting faculty at MES college, a resource person for GIPARD, and conducts training sessions for Nestle, Sesa Goa, MRF, schools, colleges etc.
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