Nutrition and immunity - tips for eating well and staying healthy.

Nutritional status plays an important role in the functioning of the immune system. This occurs due to the interaction of nutrients with immune cells throughout the body.

As the immune system requires all nutrients for proper functioning; dietary proteins, fibre, carbohydrates, healthy fats and all their micronutrients (vitamins and minerals), it follows that a healthy diet is one of the best tools we can employ to stay well.

Consuming a balanced diet that includes a wide variety of fruit and vegetables will help to support the functions of the immune cells allowing them to initiate effective responses against pathogens.

Here are some tips for healthy eating and staying well during COVID-19 (and beyond).

1. Eat 3 regular meals per day but remain mindful of portion sizes. Try to stick to your daily routine as much as possible.  This will help avoid overeating and snacking on unhealthy food.  If possible, try to consume 5+ portions of vegetables and 2 portions of fruit per day and include plenty of wholegrains, pulses, legumes, nuts and seeds and lean protein in your meals (as tolerated).  

Frozen and tinned produce can be suitable alternatives, and are better than missing out altogether.  However, please read product labels to ensure they are not laden with unwanted preservatives and additives.

2. Plan your meals.  This will help to keep costs down and make sure you have everything you need to eat well and feel comfortable at home.  

Preparing extra portions and freezing them to be eaten at a later date is a great way to have healthy meals on hand. 

3.  Stay hydrated and drink 8 - 10 cups of fluid (preferably water) per day.  You can assess your hydration status by  paying attention to your thirst levels, urine colour, and looking out for other symptoms of dehydration such as reduced concentration and headaches.

4. Include exercise and stress-reducing activities such as yoga, meditation and talking to others into your daily routine.  These activities can also help to keep you physically and mentally fit and well. 

5. Whilst it’s important to avoid panic buying, you might like to to stock up on a few basic cupboard essentials from which you can build many of your meals (e.g homemade breakfast cereals, curries, pasta-bakes, soup, frittata).  These items are in addition to any fresh produce you will purchase (e.g. vegetables, fruit, milk/yoghurt/cheese etc.).  

Here is a useful list of basic cupboard essentials (dairy and gluten free as required):

• Eggs

• Bread

• Breakfast cereal & ingredients for your homemade recipes (e.g. chia seeds, buckwheat groats, oats, bran, linseed/flaxseed meal)

• Vegetable/chicken/beef stock cubes and/or broth

• Frozen vegetables

• Frozen berries and fruit

• Frozen fish/meat (e.g. mince, chicken thighs/breasts, fish fillets)

• Tinned fish (e.g. tuna, salmon, sardines)

• Tinned vegetables/beans/legumes (e.g. corn, tomatoes, beetroot, chickpeas, lentils, beans)

• Dried pasta, rice and grains (e.g. couscous, barley, quinoa)

• Dried crispbread (e.g. Ryvita, rice or corn thins)

• Jars of pasta sauces, pesto, curry paste, miso

• Nuts, seeds

• Garlic, ginger, chilli

• Dried herbs and spices 

• Dried fruit (e.g. dates, apricots, sultanas)

6. In addition to the basics, consider growing some of your own vegetables and herbs over the coming months, and preserving and/or freezing perishable food like fruits and vegetables. 

7. The advice for safe food handling during self-isolation is the same as we should be following all the time:

• Wash hands frequently, especially between handling raw and cooked foods

• Use different chopping boards and knives for raw and cooked foods

• Cook food well, cover and chill leftovers quickly 

As always, if you need additional help and support please do not hesitate to reach out.