Nutritionist's tips for not worrying about gaining weight during quarantine

While we are isolated, worried about our health and that of our loved ones, in addition to a thousand other issues, it is incredible to think that we are also concerned about how to lose weight quickly. But it happens. Whether we like it or not, the change in our routine, the anxiety that the situation causes affects us and it does so directly in our eating habits, or in our desire to bake banana bread all the time...Because food many times is a way to comfort ourselves when we feel bad and, on top of that, it fulfills a vital function: to nourish us.Concerns about weight are deeply rooted in our culture, but the truth is that there are many other things to worry about right now, from staying healthy and educating children at home, to family and national economy, and going grocery shopping without getting infected. Worrying about gaining weight during a pandemic will only increase your stress.So nothing beats consulting a professional to guide us with meals during these complicated times and to stop fearing a few extra pounds.Among the first recommendations given by Jennifer Asencio, a clinical nutritionist specializing in diabetes, is something basic: DO NOT skip meals and be more aware of the foods we choose. “Right now, in these times of uncertainty, boredom, stress, and anxiety, we tend to consume processed foods or those with high amounts of sugar, which can lead to a significant weight gain, so I recommend not skipping meals and choosing healthy snacks like cucumber, jicama, carrot, sugar-free gelatin, nuts, peanuts, or almonds in small portions.”The key is to be more aware of what we choose for our bodies. If you have struggled to balance your meals during quarantine, what the clinical nutritionist recommends is to plan your meals based on the three food groups, that is, include one from each group:Carbohydrates: tortilla, baked toasts, salmasProtein: chicken, fish, tuna, seafood, cheese, egg, lean beef or pork.Lipids: monounsaturated fats like avocado, olive oil, pistachios, almonds, or walnuts.For example, this could be a practical and ideal menu to keep your distance at home: For breakfast, some hard-boiled eggs with nopales and green sauce, accompanied by a couple of tortillas; complement with a cup of grapes.For lunch, a mushroom soup, a tuna salad with baked toasts, half an avocado, and for dessert a cup of strawberries with a teaspoon of light cream.For dinner, an enchilada synchronizada with two corn tortillas, panela cheese, turkey breast ham marinated with chipotle sauce.Three foods that should not be missing in your home during the lockdownDuring quarantine, grocery shopping has changed completely, but a nutritionist's advice is that you should not lack foods that strengthen your immune system. Specifically, she recommends buying berries (blueberries, raspberries, strawberries, currants, grapes), which “contain antitumor properties, due to their ability to reduce and counteract oxidative stress and inflammation”; kale (or curly cabbage), which is “a source of calcium, vitamin C and acts directly on the immune system”, plus it contains “vitamin A, vitamin K, iron, and anti-inflammatory and antioxidant properties”, and finally, citrus fruits like kiwi, orange, lemon, and grapefruit, all very “rich in vitamin C, which helps our defenses protect us from infections”. Try making a kale, blueberry, and almond salad.Now, if you are one of those people who haven’t been able to stop baking banana bread, don't worry, this superpower can also be enjoyed with other dishes, as Asencio recommends. If you have already lost your fear of the oven, keep in mind that “baking food has many advantages, such as enhancing flavor, preserving nutrients, and using less fat.” She recommends looking for and preparing “recipes with tortillas, which have a low glycemic index and keep you satisfied for longer. For example, aztec cake or baked enchiladas.” You can also dehydrate vegetables and fruits to have baked carrot, squash, and apple chips, which can work perfectly as a snack during the day. If you can't stop snacking, try doing it with foods like natural popcorn, jicama sticks, cucumbers, and don't worry, because nutritionist Jennifer Asencio also gave us options for dessert: light gelatin, apple with cottage cheese, or yogurt ice cream with blueberries.The most important thing is to choose your foods consciously, knowing that their function is to nourish you and to remember that these are tough times, in which worrying about losing weight may be unnecessary.