Many people are stocking up and doing panic buy of all sorts of groceries, from toilet paper to tinned food and wondering how they will handle healthy eating during lock-down. Health comes first and it is a good idea to focus on energy and health.

First Touch will continue trying to assist you through this tough time, therefore we have put the following together as a guide to stay health.

  • Immunity and health come first, weight later.  You will need to make a shift in your attitude during this time and you want to eat to honour your body and keep all systems functioning.  Keep telling yourself that “I need to eat healthy, balanced meals as much as possible, not because you are afraid of weight-gain but to stay healthy”.
  • During this time, it could be hard to buy fresh produce daily, but this does not mean you should shun healthy eating. Frozen fruit and vegetables can be just as beneficial, healthy pantry staples:
    • Whole grain pasta or brown rice.
    • Tomato paste and tinned tomatoes adds great flavour to soups and stews.
    • Legumes such as lentils and beans are packed with protein and fibre and adds texture to meals.
    • Tinned fish such as tune and mackerel are high in omega fatty acids, which is great for the brain.
    • If you are a “snacker”, dried fruit and nuts are a more nutritious alternative than sweets and biscuits and will help sustain energy for longer.
  • Set a routine and stick to it, eat at set times as this will create a sense of normality and keep you and your family from reaching for biscuits and crisps at random time.
  • During lock-down we are unable to order takeaways, now is the time to get creative with what you have on hand.  Search for new recipes to try, also involve your children to help prepare a meal from scratch. Use the time to recreate your favourite takeaway treat but make it healthy.
    • Cook homemade curry as you can freeze the leftovers for another day.
    • Stock up on frozen pizza bases or make your own and top them with tomato sauce and some of your favourite vegetables and lean meat such as shredded chicken.
    • Make baked potato or sweet potato wedges with a drizzle of olive oil, rosemary and sea salt.
  • If you tend to stress-eat or eat while your mind is somewhere else, you could find yourself scoffing down food without fully enjoying it.  It is important to set time aside for eating and fully enjoy your food without distractions.
  • You do not have to follow a diet, just avoid processed foods as they tend to be high in sugar.
  • For our mental health the best food are generally the healthiest foods, complex carbohydrates found in fruit, vegetables and whole grains provide important nourishment for our brains as they release energy which stabilize our moods.
  • A balanced diet includes a variety of foods that are high in vitamins A, B, C, D and E as well as iron, zinc and selenium.
  • Vitamin B is found in green vegetables like beans, spinach, broccoli, bananas, eggs, beetroot, poultry and fish and are important for our brain and its happiness chemicals, serotonin and dopamine.  A lack of B6, B12 and folate B9) are common in cases of depression.

Stay Strong, Stay Positive & Never Give Up!

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