INZ experts: What and how much to eat during the pandemic, how to exercise at home

SARAJEVO, (Patria) - Given that a certain degree of fear of coronavirus infection still prevails across the planet, people in panic and confusion are making somewhat illogical moves, primarily related to buying groceries and unnecessarily creating large food supplies, state experts from the Institute for Health and Food Safety Zenica (INZ) in a set of recommendations for citizens during isolation due to the coronavirus.

The idea of buying food and creating certain supplies is not bad in principle, but one should think twice about what we are actually buying and how healthy those groceries, which are "disappearing" from the shelves of our supermarkets, actually are.

Recommendations for the pantry and refrigerator

"There is enough food for everyone, but we must be reasonable when shopping and show empathy towards others. Namely, there are many of our elderly and infirm fellow citizens who do not have the financial means to create supplies or simply cannot physically carry so much food at once due to lack of transportation. It is necessary to keep this in mind these days and behave reasonably when shopping, and not think only of ourselves. Buy as much food and supplies as would be enough for possibly two weeks, primarily to avoid creating crowds in supermarkets every day or every other day," says INZ nutritionist Maja Trifković.

INZ also adds "choose healthier," higher-quality variants of the groceries you intend to buy, so for example, white flour, which you have certainly already obtained (hopefully in reasonable quantities), when making homemade bread, combine it with some wholemeal flour to get a nutritionally much higher-quality bread that will certainly last a day or two longer than ordinary white bread.

Furthermore, if you add a handful or two of various seeds (sunflower, pumpkin, chia, flax...) to the mixture, you will additionally nutritionally enrich your homemade bread. Also, by choosing brown rice and pasta instead of white, you will ensure a source of complex carbohydrates that will provide you with energy over a longer period, i.e., you will feel full for longer.

Instead of hoarding canned food, cured meat products, cold cuts, pâtés and the like, buy reasonable amounts of fresh meat, choose lean cuts of red meat, then white meat, fresh or frozen fish, seafood, if you are a fan, portion everything out and store it in the freezer. As for spreads for breakfast, it is enough to prepare two or three packages of your favorite cheese spread or simply try to use up the remaining jars of ajvar or homemade jam that you probably already have in your refrigerator during this period.

"Don't forget healthy snacks! You have probably noticed that now, while you spend more time at home, you eat more often, but it is up to you whether you choose healthier or unhealthy snack options. Minimize the purchase of sweets and snacks and the intake of 'empty' calories from such foods. Instead, stock up on a sufficient amount of nuts, dried and fresh fruit, which is available at every turn. Also stock up on a package of oatmeal or some other whole grains and various seeds that you can combine with fresh fruit with any probiotic yogurt, and quickly and easily get a nutritious and tasty snack," notes Trifković.

Exercise is also possible in a home version

Pay attention to adequate fluid intake, work on strengthening your own immunity by consuming a varied and quality diet daily, primarily various fruits and vegetables, increase your intake of vitamin C, primarily from citrus fruits, and then vegetables such as peppers, cabbage, kale, spinach, broccoli, tomatoes...

Furthermore, it is important to note that you should pay special attention to your total daily energy intake, i.e., watch the amounts of food you consume during the day. Keep in mind that a person's daily energy needs decrease due to reduced physical activity, therefore, unless you have continued intensive training at home, you should also reduce your total daily food intake, say experts.

Use this extra free time to spend time with your family and for daily joint activities, from playing to exercising and learning, and besides that, use the time at home to try out some new recipes for which you would not otherwise have time. Along with all this, follow the advice and recommendations of the competent authorities and crisis headquarters for the prevention of coronavirus infection, be responsible and adhere to all preventive measures in order to preserve your own and others' health.