With the coronavirus, the emergence of obligations such as flexible or remote working, curfews or spending most of the time at home to protect from illness has reduced the busyness of the day. In addition, behaviors such as frequent feeding, consumption of junk food and excessive food intake have also affected health by causing unwanted weight gain. Medicana International Istanbul Hospital Nutrition and Diet Specialist Dyt. Yıldız Melek Aksoylu listed the mistakes made regarding nutrition during the pandemic period and shared what should be known about healthy nutrition.
MOST MISTAKES IN NUTRITION
Nutrition and Diet Specialist Aksoylu said that one of the most common mistakes made in this period is the increase in fast food consumption.
Pointing out that the habit of eating more frequently at home develops, Aksoylu said, “There are uncontrolled consumption of snacks and junk food, and a decrease in the consumption of foods such as fresh fruits and vegetables. With the prolongation of the hours spent at home, it is necessary to pay attention to the foods consumed during the activities.
ATTENTION TO THE UNCONTROLLED USE OF NUTS
Aksoylu stated that it is necessary to pay attention to the consumption of nuts and dried fruits, which are among the healthy foods, “Although dried fruits and dried fruits are actually healthy foods, they can lead to rapid weight gain if you consume them uncontrollably because they contain high energy, carbohydrate and fat in unit volume.” used.
IT IS NECESSARY TO AVOID REFINED SUGAR
dit. Aksoylu said, “Ready foods such as chocolate, chips, wafers, cakes and pastries are among the foods that should be avoided because they contain high calories and refined sugar. Apart from these, we see that fast food consumption has increased significantly due to reasons such as the decrease in the number of shopping trips.
HEALTHY EATING HABITS SUGGESTION AT HOME
Emphasizing that choosing healthy meals to be prepared at home using dairy products, protein sources and whole grains will be beneficial for health, Aksoylu said, “If you want to have a healthy eating habit at home, but are also looking for snacks alongside your activities, you can use raw hazelnuts, almonds, walnuts, etc. You can consume healthy nuts once a day, and dry or fresh fruits in 2-3 servings a day.
Aksoylu reminded that sugar-free and fiber-rich healthy snacks can be prepared by using oats, low-fat milk, fruits and raw cocoa.
CONSUME SEASONAL FRUITS
Pointing out that fresh fruits and vegetables should be preferred, Aksoylu said, “This way, you can help meet your fiber, fluid, vitamin and mineral needs. It will be very beneficial for your health if you regularly consume summer fruits such as watermelon, melon, strawberry, plum, cherry, apricot and peach, which are delicious and refreshing as well as beneficial for health, by paying attention to the portion sizes.
SLEEPING PATTERN AND STARTING THE DAY EARLY IS IMPORTANT
Dy.t Yıldız Melek Aksoylu stated that in addition to fruits, salads prepared with seasonal greens are a low-calorie, satisfying and healthy option that can be consumed with meals, and concluded:
“These fresh fruits and vegetables, which are very high in vitamins and antioxidants, also help strengthen your immune system during the coronavirus process. Paying attention to sleep patterns and starting the day early are important and necessary in establishing healthy eating habits. Although meal plans vary according to the person, you should also take care to drink a minimum of 2-2.5 liters of water. You can protect both your health and fitness by determining a regular exercise plan in addition to your nutrition plan that you will create by considering such healthy nutrition formulas.