Lockdown Update: What’s A Better Quarantine Meal Routine?

1. Lockdown Update: What’s A Better Quarantine Meal Routine? Right now many things are beyond your control due to the spread of coronavirus. But if there is one thing you have in control is the food you intake. As medical experts are working furiously to find a vaccine, the only way you can stay safe is by staying at home and eating healthy foods. By having nutritious food, the immunity becomes strong and can fight the infections. However, the availability of fresh food is limited due to lockdown nonetheless, you can still follow a healthy diet with the few ingredients you have if you can keep the below things in mind: Use Food Strategically and Choose Fresh Foods Do a check of the things that you have in your pantry and then plan accordingly. If you are in quarantine then you may not have the option of purchasing foods, so you have to utilize what is present already in your kitchen. Use things that have a shorter shelf-life first If you have fruits, veggies and dairy products lying in the refrigerator consider using them first over non-perishables. If you have frozen fruits and veggies they last longer without any change in the nutrition content and hence can be used later. Instead of making large portions of food, make small quantities

2. If there are leftovers, ensure it is properly refrigerated so that it does not get stale. Avoid food wastage at all costs! Have a Healthy Breakfast Breakfast is the most important meal of the day as it fuels the brain and the body after fasting overnight. Without having breakfast your body is running on reserves, so you can shut down anytime! As per experts the breakfast: Should be taken a few hours after waking Should contain 30% of the daily quota of calories It should have protein, fiber, calcium, iron and Vitamin B Include fresh fruits and veggies. For example a banana, or an apple in your portion Indian breakfast is highly nutritious and contains all the recommended nutrients. Include the following in your breakfast: Poha with peanuts Idli with sambar Dosa varieties, especially made with ragi Upma Thalipeeth Moong dal Cheela Omelet with cheese/veggies Mid-morning Snacks and Mid-afternoon Snacks Experts suggest eating 5 times a day as that helps to split the food intake. It not only prevents consuming large portions at mealtimes it also helps in better metabolism. Additionally, it gives more energy and reduces the feeling of hunger before the main meal. Hence mid-morning snacks are not only for children but also for adults who are watching their weight. Some snacks for mid-morning are: Soaked almonds, peanuts or other healthy nuts Dates Dry coconut mixed with jaggery Alma/Nimbu juice Dry fruits, besan or Rava Ladoos Khakra Fruits like banana, apple, orange, etc Peanut Chikki Sabudana vada with mint chutney Lunch Experts say breakfast is the most important meal, but that does not mean that a healthy lunch is not important. When you eat the right lunch, it not only helps you stay full and prevents snacking but also helps you to stay alert and energetic for the rest of the day. But planning a healthy lunch is not easy especially in these situations however you can still

3. figure out the best meal in lockdown if you can include at least three of these groups: vegetables, grains, calcium-rich foods, fruits, and protein. Here are some lunch ideas which are healthy and nutritious: Vegetable Khichdi Rice and Rasam Jeera rice with sprouted dals Rajma Chawal Vegetable parathas with curd Dinner A healthy dinner is more of a balance as it should not only be tasty but you should also feel satiated so that you don't reach for a late-night snack. When considering what to make for dinner ensure you include foods that help get better sleep. Fried or spicy food can lead to indigestion and disrupt sleep. An ideal dinner should include veggies, protein, grains, and healthy fats. There are many Indian dishes which offer this balance, some of them are: Ragi dosa with sambar Chapati with dal Akki roti with vegetables Besan Pitla or chilla Jowar Bhakri with Kulith Rice Kanji or Pej Quality sleep

4. You may be wondering why quality sleep is included in a quarantine routine, but just like how healthy food is required for the body, quality sleep is also essential. It aids in resting and relaxation of the body and soul and ensures you wake up feeling refreshed and ready to take on the rigors of the day. To get quality sleep: Destress and calm your mind Eat right so that it does not disrupt your sleep Limit consumption of alcohol Avoid caffeine a few hours before bedtime Create a good sleep environment with optimal temperature, blocking noise and light Sleep on a comfortable Wakefit mattress that offers support and comfort Include exercise in your daily routine as that can help in better sleep. The best part of the meal routine is not just that they are made of healthy foods but also that they need less time to prepare. The above meal plan will help you and your family stay healthy and in shape and you get to spend quality time with each other. Moreover, it includes many varieties and hence no one can complain it is boring/repeated.