The statement of the State of Alarm on the occasion of the health emergency caused by the coronavirus epidemic, has locked us up at home for at least two weeks, leaving many without the possibility of continued physical activity. But there is good news, now that our life is calmer we can devote more attention to a healthy and balanced diet, so that periods of isolation do not affect our health.



During the Alarm State and with the restriction of movements in force, our physical activity falls (in some cases to historical lows) and for this reason we have to pay special attention to our diet, eating a healthy diet. The objective is not to end this period of quarantine with a few extra kilos.

Keep in mind that the objective is to cover daily caloric needs without exceeding ourselves, so it is advisable to plan a diet low in fat and sugars that contributes to spending these days without harm to our health.

Tips for a healthy diet in quarantine
In this sense, we must follow the WHO recommendations if we want to have a healthy diet during quarantine. First, we will try to reduce our fat intake.

Eating grilled or boiled food always helps reduce fat, so now that we have time, let's spend a moment on that vegetable stew (with a little meat, yes). To follow the advice of the WHO, fats must account for less than 30% of our total caloric intake.

Reducing the amount of salt is also recommended during quarantine days. Many of the foods that we have in the pantry are exceptional for a long preservation, a good example of this is preserves, but on the contrary, the extra content of salt used in their preparation may not be compatible with good eating habits.

When we cannot consume fresh food, it is advisable to remove excess salt from the canned food as much as possible.

Canned foods are not limited to only fish and shellfish, we also have vegetables such as bell peppers, tomatoes, olives or artichokes, totally recommended for a healthy diet, although remember the salt.

These ingredients do not last as long as canned fish, so if we see that the container is bloated it is advisable not to eat it, since air may have been introduced inside causing its fermentation.

For its part, processed foods may seem like an easy alternative to cooking, but if we analyze them well, they are often full of low-quality additives, preservatives and oils. If health is your goal you must discard them without excuses.

Chopping between meals is one of the temptations that we will have during our isolation, although if we take it to excess the consequences can be fatal for our weight.

In this sense, the best option is to take some unsalted nuts or a piece of fruit, which will satisfy our hunger while giving us a little sugar to our brain.

What foods are best preserved
To have a healthy and balanced diet these days we must take preferably fresh food, but it is possible that the conservation of some of them can become complicated. For this reason we are going to present you some products that last long enough without refrigeration:

1. Pulses
Dried or canned will allow us to have a great food rich in fiber with a very low probability of degradation, so at no time should they be missing from your pantry.

2. Rice and Pasta
These foods are sources of carbohydrates and allow you to make countless dishes so that you make sure you have several packages, in addition to the variety of sauces and preparations that will make you never tire of them. On the other hand, if you are dealing with whole grain products you will have a greater amount of fiber and if you combine them with legumes they will be a very complete source of protein.

3. Vegetables and vegetables
They can not miss because they are sources of vitamins and fiber. Cabbage, cauliflower, red cabbage, potatoes, carrots and onions hold up perfectly out of the fridge and can be the base of many dishes. Lettuce, broccoli and tomato are very perishable foods, so if you have them in your pantry or fridge, think about consuming them in a few days. Remember that these products are available deep-frozen, so we guarantee their preservation for long periods of time.

4. Canned
They take up little, do not require refrigeration and are always a good resource for seasoning dishes or on their own. In the event that we do not want to go out and buy fresh fish, they can bring us the benefits of blue fish or shellfish with a magnificent flavor. Ideally, they should be low in salt and better in olive oil or in brine. We already have a long-lasting protein source.

5. Fruit
It is preferable to opt for oranges or tangerines since their conservation is easier. Apples are also a good option, although they have a more limited consumption time. Fruits like banana or strawberry can be quickly deteriorated, so if we buy them they must be quickly consumed. The option of dried and dehydrated fruits will give us variety and flavor, but be careful with the extra sugar.

6. Eggs, meat and dairy
These foods are kept for long periods without losing properties (the meat can be frozen for a year without problems), so make sure you have it stored.

Lastly, remember that we can all go out to buy food and that there are no supply problems, so there will be no need for storage. Think of others and buy only what is necessary. Otherwise, #yomequedoencasa