By Dr. Shikha Sharma
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How To Plan a Healthy Diet During Quarantine

Suppression of the movement of people and goods which is intended to prevent the spread of disease is called Quarantine. Quarantine has been now imposed by the government of each and every country to save community spread of COVID-19. The government is taking precautions and measures to face the challenge and threat posed by the growing pandemic of COVID-19. Because of this, business is being temporarily closed, restaurants and take-away offers are being limited and some items in supermarkets are becoming less available. People who are quarantined have no choice of healthy food items and are eating junk purchased from outside.

Limited access to fresh has impacted the eating pattern of quarantine people. Due to the non-availability of certain food items, people tend to consume food items that are processed and high in fats, sugars, and salts. This eating behavior could have a negative impact on the immune system, overall physical and mental health, and the general well being of the individuals globally.

Steps for a healthy diet during quarantine:

  1. Purchase what is required: Because of the lockdown situation, panic buying behavior is observed and people are purchasing packaged food items that are highly processed and nonperishable so that they should have food availability whether it’s healthy or not. So, first and foremost thing is to buy only healthy food items and assess what you have already at home and plan your intake. Utilize what is available in the kitchen and avoid food wastage.

  2. Fresh Ingredients: Use only fresh ingredients like fruits and vegetables, and reduce the intake of fat-rich dairy products.

  3. Home Cooked Meals: Because of quarantine, people now have time to cook those healthy recipes which they were not able to make during the daily routine of a hectic schedule. Now you can cook healthy meals at home.

  4. Portion Size: Control portion sizes, as you are at home you might intend to eat more. So have a control over portion sizes which will not increase up the calories consumed by you. Even, eat less than what is required as there is no physical activity, you will not be able to burn the calories which are taken.

  5. Limit Salt, Sugar & Fat Intake

  6. Consume enough fibre as people are facing constipation issues because of a complete sedentary lifestyle.

  7. Increase liquid intake to keep yourself hydrated and it will help not to increase the extra calories

  8. Avoid Alcohol

  9. Enjoy eating with family: This is the best time you can enjoy healthy meals at home and inculcate healthy eating practices in children too.

  10. Include any kind of physical activity either household work/ yoga, pranayam etc.

Sample Health Plan during Quarantine:

Early Morning: Any herbal concoction -1 glass

Breakfast: Oats Dalia / Poha / Wheat Dalia / Cereal With Milk 

Mid Morning- Lemonade/ Coconut Water/ Vegetable Juice/ Fruits 

Lunch: Cooked Dals+Vegetables/ Quinoa Salad/ Protein Salads like chana salad, kidney bean salad, tofu salad etc.

Evening: Healthy Soups/ Jasmine Tea + Roasted Almonds(8)/ Roasted Makhana/1 fist of  Mixture of Seeds (Pumpkin seeds, sesame seeds, watermelon seeds)

Dinner: Daliya +Milk/ Quinoa pulao/ Oats Daliya/ 1 chapati made of high fibre cereal like jowar, barley, ragi+Vegetables/ Fruits and vegetables salad

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