What will your health be at the end of COVID-19? Health expert is saying that individuals can gain up to 15 pounds during quarantine, calling this weight gain quarantine -15. People are home obeying the recommendation of social distancing but many are stressed about the isolation, financial burden, and emotional overload. Most individuals are overeating on comfort foods and are more sedentary than usual.
Here are some valuable tips you can take to avoid Quartine-15 using the MyPlate Plan as a guide to get you back on track to better health!
Incorporate the five food groups in your diet daily. At each meal follow the Myplate guide by making ½ your plate fruits and vegetables, ¼ starch and ¼ protein. Change to water or low fat/skim milk instead of sugar-sweetened beverages and my recommendation is to move for 5 minutes every 60 minutes.
Vegetables and fruit are high in fiber and packed with essential vitamins and minerals. Fruits and vegetables are also beneficial in boosting your immune system. Keep cut-up or whole fruits and vegetables visible for all the family to see. Include fruits and/or vegetables at breakfast, lunch, and dinner. Buy fresh fruits that are in season because they might be less expensive and more flavorful.
Make ¼ of your plate starch but ½ of the amount whole grain- meaning look for the word “whole” as the first ingredient. Grains are a great source of zinc, magnesium, B vitamins and high in fiber. Make simple changes such as a switch to brown rice, 100% whole wheat or whole grain bread, whole-wheat pasta, and whole-grain cereal. Instead of rice try other grains such as bulgur, Farro and, quinoa. Experiment with these grains to make salads or soups.
Protein foods include meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds. Try a meatless meal once or twice weekly. Select lean meat like round or sirloin and ground beef that is at least 93% lean. Trim or drain fat from meat and remove the skin from poultry. Try eating seafood for at least twice weekly.
Rethink your drink! Choose water instead of sugar-sweetened beverages, change to low-fat, skim or plant-based milk. If you have to drink juice, drink 100% juice or make your own. Consider other calorie-free beverages like seltzer water, unsweetened coffee or tea. If you must drink alcohol, limit consumption to 2 servings per day for men and 1 for women.
Bottom line:
Eating at least 3 healthy meals per day can help to reduce your risk of chronic diseases and prevent weight gain even after COVID-19. Save the sweet treat to once or twice per week!