Low-cost foods are on the tables in quarantine

Stating that being under quarantine at home during the coronavirus pandemic can lead to food anxiety and emotional eating, Prof. Dr. Mustafa Nizamlıoğlu said: “Fast and low-cost ready meals and processed foods have started to take place on the tables, but contrary to popular belief, there are healthy, affordable and easy alternatives on quarantine days.”

Low-cost foods are on the tables in quarantine

Emphasizing that the war against coronavirus is first through strengthening the immune system, Prof. Dr. Mustafa Nizamlıoğlu, Director of the Istanbul Gelisim University Vocational School of Health Services, said: “There is not a single food or supplement that will strengthen the immune system, and there is no miracle food or diet that will see a protection against coronavirus. The immune system is an effective protection mechanism that defends the body against microorganisms. For the immune system that can support our body in defense against viruses; a balanced, healthy diet will be effective.”


Referring to the need to pay attention to sufficient consumption of vegetables and fruits, Nizamlıoğlu said: “It is recommended that healthy individuals consume at least 2 portions of vegetables and 3 portions of fruit a day. Vegetables and fruits are important sources of vitamins, minerals and pulp. In addition, being rich in antioxidant vitamins is important for supporting the immune system. During the quarantine period, more durable or not yet fully ripe products should be preferred instead of perishable vegetables and fruits.”


Emphasizing the need to pay attention to sufficient and high quality protein intake, Nizamlıoğlu said: “Quality protein intake is important, especially for the functions of the immune system. Therefore, attention should be paid to the daily consumption of eggs, milk, yoghurt and cheese. Eggs, UHT milk and cheese can be stored for a long time under suitable conditions. Another high-quality protein source is fish. This food, which has a lower energy content than meat and meat products in the same group, should be consumed at least 2 times a week. In cases where freshness is not available, frozen or canned fish can be preferred.”


Nizamlıoğlu stating that it would be appropriate to consume dried legumes daily during the quarantine period since they are both high in protein and easy to store said: “Legumes are an important food group rich in protein, fiber, vitamins and minerals. Cooking without boiling water will minimize vitamin loss.”
Underlining that the first step of a balanced and healthy diet is water consumption, Nizamlıoğlu said, “Drinking plenty of fluids should not be neglected to remove toxins from the body, keep cells alive, stimulate metabolism and most importantly, strengthen our immune system. Carbonated drinks and coffee do not meet this need. It is important to consume 8-10 glasses (1.5-2 liters) of water a day for a regular functioning metabolism.”

Nizamlıoğlu concluded his speech as follows:

“During this period of our stay at home, you may find yourself constantly in front of the refrigerator or looking for more snacks than usual. Be careful not to buy too much processed food in your shopping. Convenience foods, packaged snacks and desserts are often high in saturated fat, sugar and salt. If you are buying processed food, check the label. You should take care to make snacks, snacks, foods with high nutritional value that support your body's immune system.”

Edited date: 04.03.2021
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