Healthy shopping, even during the coronavirus

In recent days, the topic of what to buy, how to eat, and how to shop smartly has become trendy as we are spending more time at home and we are, ideally, managing all the shopping once a week to avoid exposure to the virus. Although this is not new, or just because of the virus, as we have stay-home moms, injured people and many other reasons why people normally stay home, it is now due to the pandemic that the healthy eating at home has become a raising topic. Let’s take a look at what to buy to make healthy, low-calorie meals.

Unfortunately, due to lack of exercise, we inevitably eat more than our body needs. We are used to consuming a certain amount of nutrients that the body needs for a our daily routine. But that routine has now changed, you may remember when people from some reality show left the studio with a couple of kilos extra after being locked for weeks or month, and this is no different now.

We do not know what will happen and how long we will be forced to ‘rest’ at home, but it is a good idea to consciously and reasonably think through the options, so that you do not have to panic about what you may need or don’t need to eat.

We are all in a different family environment, so it is difficult to give general advice, but be prepared for the following: Everyone needs energy from food. We need to eat what we need, which should be seen from different points of view. It is not about the unreasonable provisioning and stocking up your kitchen, but about how we can prepare ourselves wisely, consciously and carefully to meet our needs by choosing foods that are nourishing, economically available, and easily stored.

• Don’t panic! Think with a clear head and see the situation objectively.

• This is not a zombie apocalypse, you don’t have to fill your apartment with durable food.

• Think ahead for a few weeks in case of an emergency or any limitation. But remember that food is also available in the worst scenarios.

• You can go to the store 1-2 times a week for fresh food.

• Consider it a challenge, as we learn how to prepare. The situation will not be permanent, just an existing problem that we will learn to solve. We are here to help you with that.

What to buy if you want to cook healthy during a lockdown?

Non-perishable food, durable food:

Write a list of 10-20 non-perishable foods that you regularly consume, which you would miss if you could not consume it for a few weeks. Just buy what you buy regularly anyway.

• Beans, legumes

• Rice, seeds – basmati rice, brown rice, quinoa, bulgur, chia seeds

• Pasta: Spaghetti, penne, lasagne, whole wheat pasta, durum pasta

• Flours: Especially if you have sensitivity, it is better to have gluten free flour

• Nuts, spices and herbs: Almonds, nuts, chili, coriander, cinnamon, garlic powder, ginger, oregano, and more

• Butter, oils & sweeteners: Peanut butter, olive oil, coconut oil, honey, other sweeteners

• Other: Coffee, tea, muesli, snacks, protein bars, protein shakes, oat bars, sauces, special diet items, etc.

Perishable foods and their substitutes:

List about 10 perishable foods and think about whether there is a solution for preserving them, like freezing or canning. Here are some examples of what to replace:

• Milk: Durable milk, soy or other vegetable milk

• Fish: Canned fish, frozen fish

• Meat: Canned meat, frozen meat

• Vegetables: Frozen vegetables, powders, canned vegetables

• Fruits: Frozen fruits, compote, dried fruits

Foods with a long shelf life

These are foods have a relatively long shelf life in the fridge.

• Eggs

• Tofu

• Cheese

• Marinated foods

• Fermented foods (sauerkraut)

Foods with short shelf life:

• Fresh milk

• Yogurt

• Fresh meat dishes

• Fresh vegetables

• Fresh fruits

Durable foods, nutritional supplements for immune protection and health:

• Vitamins

• Minerals

• Amino acids

• Other nutritional supplements such as herbs, herbal active ingredients

Where and how to shop during an epidemic?

It is advisable to avoid the masses. How is it possible? Try to get up early and go then, as there are less people waiting. Another alternative is 0-24 stores at dawn. It is also a good idea if you go at noon, around lunch time, as usually they are less people. Shopping online or visiting local small shops are also a good options as there is a good chance that you will not run out of stock, unlike most go-to supermarkets. You can expect that you will not find everything in the store, it is best to order online so that you do not have to visit several or more places and therefore spend more time outside.

You do NOT have to buy everything from the list we’ve compiled above. This is a list to choose from, so if you don’t have one product, you don’t have to think about what to replace it with. Buy 1-2 items which are absolutely necessary from each product group. You don’t need to keep one of everything at home, but it’s important that you choose wisely.

What you buy is important for your heath, but people make mistakes like buying food the don’t need, that they can’t consume before the expiration date, or that they don’t regularily eat anyway. It can happen during these situations that you end up eating the extra food just so it doesn’t have to be thrown away or you just eat it because there is a lot available in your kitchen. So this is something to pay attention to if you want to avoid eating in excess.

Healthy Nutrition – Life long satisfaction

Carbohydrates:

It is advisable to avoid the consumption of simple carbohydrates during these periods. Not only is this important because we are not moving enough in the apartment and it is unnecessary to burden our bodies, but you will quickly become hungry again after consuming fast-absorbing foods.

In this process, you are already overloading your pancreas, which may eventually become tired and lead to health issues and diabetes. Slow absorption carbohydrate sources slowly raise blood glucose levels, and do not raise them too high, helping us remain in a satiated state for a longer time:

• Oatmeal

• Bulgur

• Quinoa

• Brown rice, basmati rice, wild rice

• Raw materials made from whole grains

Protein Sources:

Protein is also digested at length, broken down into amino acids, which play many different roles in the body. In this way they regenerate the muscle tissue, participate in the maintenance of the immune system, help the regeneration of the body, and they also help in the functioning of the nervous system. Top protein sources:

• Poultry, seafood, fish

• Milk Products

• Eggs

• Protein shakes

Fat Sources:

Good fats help the body protecting and improving the condition of the blood vessels, transporting nutrients and hormones, and building up cells. Try choosing healthy fats from vegetable sources such as coconut fat for frying, linseed oil for cold salads or olive oil as dressing.

Vitamins, minerals:

During this period, we must pay close attention to the proper vitamin and mineral supplementation and to ensure that we consume the necessary nutrients to strengthen and protect our immune system and not weaken it with poor quality food!

BioTechUSA recommends the following dietary supplements.

The products in the Immune Support pack:

• Vitamin C 1000

• Vitamin D3

• Q10 Coenzyme

• Iso Whey Zero

The products in the Immune Plus pack:

• Vitamin C 1000

• Vitamin D3

• Q10 Coenzyme

• Ashwagandha

• Zinc + Chelate

• Glutamine Peptide

The products in the Immunne Fresh pack:

• Vitamin D3 italpor

• MSM + vitamin C

• Glutamine Zero 300 g