Recommendations for proper feeding in quarantine

The World Health Organization (WHO) has published a guide with dietary advice for a healthy diet that helps control calorie intake and strengthens the immune system during confinement .

Being at home all day can increase the desire to hit the kitchen more often for food. Studies have already shown a certain tendency, in cases of anxiety, to prefer higher calorie foods.

As the WHO points out, good nutrition is crucial for health, especially when it is necessary to strengthen the immune system. On the other hand, with the confinement caused by the massive spread of the coronavirus, there may be a lack of fresh food that could harm a healthier diet.

Recomendaciones para una alimentación adecuada en cuarentena

Therefore, to take care of your diet, the WHO offers some recommendations:

  • Plan: buy what is really necessary, avoiding purchases and excessive consumption. When people panic, the consequences can be negative, for example causing price increases or an uneven distribution of products. Therefore, properly stimulate what you need and plan the purchase to avoid unnecessary expenses.
  • Prioritize fresh food: choose fresh foods first and those that are about to expire. If there are fresh products like fruits and vegetables, choose these products for a healthier diet. You can also freeze fruits and vegetables, as they retain their nutrients.
  • Cook your own food: at home, it is much easier to have time and conditions to cook. Take advantage of this opportunity to develop skills in food preparation, learning new recipes. It is important, as already mentioned, to use the ingredients that you already have at home.
  • Limit your intake of salt, sugar and fat: As you know, foods with salt, sugar, and high levels of fat can affect your health if eaten in large amounts. Therefore, the WHO recommends a maximum of 5% of calories from free sugar, 5 grams of salt, and 30% from fat (with only 10% saturated fat). At all meals, choose foods that naturally find these elements, such as fruit sugar, fish, and nut fat, and swap salt for herbs and spices.
  • Eat fiber: Eating fiber helps regulate the digestive system and prevents the desire to eat between meals. Natural foods, which include vegetables, fruits, and legumes, help ensure fiber intake.
  • Avoid alcohol and hydrate yourself: Alcohol can alter your psychological state, lead to addiction and weaken your immune system. Therefore, it is recommended to avoid quarantined alcoholic beverages and opt for water. In fact, staying well hydrated is crucial to good health. Opt for water instead of sugary drinks like juices and sodas.
  • Take care of food safety: “Only safe foods are healthy foods,” recalls the WHO. When preparing your food, remember to keep your hands and kitchen utensils clean. Always, you must separate cooked food from raw food, take care of the right temperature for the food and the minimum cooking time.


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