Due to the coronavirus COVID-19 infection, most of us are living in quarantine days at home. Many factors such as filling the free time spent at home, making the time better, and coping with negative emotions bring food to the forefront.

Yeditepe University Hospitals Specialist Clinical Psychologist and Specialist Dietitian Merve Öz said that the power that makes us eat these days is not “hunger”. Saying “We eat even though we don't need it to destroy the negative emotion and make the moment beautiful,” Merve Öz gave suggestions to prevent this situation and to prevent weight gain during quarantine days and even to help lose weight…

Start the day with breakfast

Breakfast prevents situations such as tension, irritability, and sleepiness that can negatively affect the quality of life due to low blood sugar as a result of long-term hunger, as well as providing a fresh and energetic start to the day. Dietitian Merve Öz listed her suggestions for a healthy breakfast as follows: “For breakfast, instead of jam, chocolate, honey, molasses, and fatty cheeses, consume feta cheese, tomatoes, cucumbers, greens, and olives without exaggerating the amount. Eggs should be preferred because they are a very high-quality protein source and they have a satiating effect. However, bread should be consumed without exaggerating the amount, and whole wheat bread or einkorn bread should be preferred.”

Do not forget to have an intermediate meal

Consuming an intermediate meal is important for making a healthy food choice in the main meal. Merve Öz, who said that the diet with intermediate meals is important in terms of regular blood sugar and fast functioning of the metabolism, continued her words as follows: “One of the healthy alternatives such as 1 portion of fruit & 2 whole walnuts, 1 glass of kefir, 1 slice of bread and 1 slice of feta cheese with plenty of greens, 1 bowl of yogurt and 3 tablespoons of oatmeal, 1 handful of roasted chickpeas and 1 tablespoon of raisins, 3 apricots and 6 almonds can be chosen.”

Choose healthy snacks instead of high-calorie snacks

Saying “Along with the quarantine days, not only cologne, flour, pasta, and dry foods were sold out in the markets. The aisles of junk food products such as wafers, chocolate, chips, and cola were also sold out”, Merve Öz continued her words as follows:  “Junk foods bought for long-term consumption run out within a few days after shopping. Because it is more difficult to refuse food when it is taken home. So don't take unhealthy, packaged, high-calorie food into your home. When you want to consume dessert, you can consume fruit. If the fruit is not enough, you can consume desserts sweetened with fruit sugar.”

A dessert recipe prepared in 10 minutes and with only 5 ingredients

Date Balls

Ingredients:

• 15 dates
• 2 tablespoons of cocoa
• 2 tablespoons of nutmeg
• Less than half a teacup of milk
• 6 whole walnuts

Soak the dates in hot water for 10 minutes. Then peel off and remove the seeds. Add all the other ingredients and knead to form balls.

Eat enough but not too many carbohydrates

Carbohydrates were the first to run out in the markets when people heard about the quarantine. Because, as Turkish people, we are not satisfied without eating carbohydrates. Merve Öz, who stated that carbohydrates can be consumed as long as we do not exaggerate the amount, said, “Because carbohydrates are the primary source of energy in all living beings and are basic structural components. In addition, carbohydrates are our source of fiber.” Stating that the best quality carbohydrate is bread prepared with healthy flour, she said, “Bread regulates blood sugar. It is rich in B vitamins that support the nervous system. In addition, the fibers contained in the bread provide balanced and effective nutrition by giving a feeling of satiety for a longer time. Instead of potatoes, bulgur pilaf, pasta, and rice, I recommend whole wheat or einkorn bread. If you must eat bulgur pilaf, you can consider 3 tablespoons of bulgur pilaf as the equivalent of 1 slice of bread. Please consume carbohydrates in moderation, not excessively.”

Pay attention to consuming vegetables and fruits

Vegetables and fruits, which are rich in minerals and vitamins, play a role in the formation of resistance against diseases. By providing a feeling of satiety, it also helps the intestines to work regularly and control weight. Therefore, it is necessary to consume 5 portions of fruits and vegetables per day.

Consume at least 2-3 portions of milk and dairy products per day

Milk and dairy products, which are sources of protein and calcium, are important for meeting daily protein needs. Stating that milk and dairy products can be consumed during the main and intermediate meals throughout the day, Specialist Dietician Merve Öz said, “You can create a great intermediate meal by adding 8-10 strawberries or 1 banana to 1 glass of milk and blending it with 1 teaspoon of honey. You can also consume the prepared strawberry milk instead of dessert. Or you can prepare fruit yogurt at home as an intermediate meal. So, you can satisfy your dessert cravings.”

Do not forget to drink water

It is necessary to pay attention to water consumption in order to ensure the regular functioning of the body and burning fat. Those who forget to consume 8-10 glasses of water a day can set their alarm clocks or use applications that remind them to drink water.

Exercise

Saying, “Physical change will be possible when a healthy diet is followed, adequate water is drunk, and free time brought by quarantine days is used for exercise”, Dietician Merve Öz stated, “Exercise will not only be good for your physique, but it will also be a medicine for our mental state in these days when our souls are sensitive and negative emotions are very dominant.”

Recognize your emotional hunger

Reminding that the desire to eat foods such as chocolate and biscuits instead of foods that will satisfy your hunger in your spare time brought by the quarantine days may result from emotional hunger, Specialist Dietitian Merve Öz from Yeditepe University Hospital continued her words as follows: “This situation you are experiencing is due to emotional hunger. This may be a method you use to temporarily relieve the stress or negative emotion you are experiencing at that moment. Once you realize your emotional hunger, you will need to act. After determining your emotional hunger, instead of being occupied with food, you should find other activities that will make you happy: Drinking coffee, reading a book, listening to music, dancing, watching movies and painting can be among these pursuits. It will also be effective to do breathing exercises.”