With most of us having to stay at home because of the lockdown, the opportunities of consume fresh foods have decreased. Yet, it is imperative that we now eat meals that support a robust immune system. To show that it is possible to have a healthy diet even when fresh produce is scarce, the World Health Organization (WHO) has come up with a list of best food buys (see box) as well as sample recipes for inspiration (see bottom). It has also issued a guideline on how to eat healthy for those in isolation.

The guideline points out: “Limited access to fresh foods may lead to an increased consumption of highly-processed foods, which tend to be high in fats, sugars and salt. Such changes in eating behaviour could have a negative effect on the immune system, overall physical and mental health, and the well-being of individuals globally.” It explains the strategies to be used while buying and using ingredients and how to follow safe food handling practices as well as limiting salt, sugar and fat intake. It also includes a list of high-nutrition items that are generally affordable, accessible and have a long shelf-life.

There’s a high chance that many of those confined indoors are gorging on plates of extra calories. Everyone is under some amount of stress because of the situation. To get over your lockdown blues, you might have a craving for food that satisfies the reward or pleasure centres of your brain and gives you a feeling of satiety. Foods that give you a feeling of happiness — such as chocolate, cakes, soft drinks, cookies and pastries — are usually high in sugar.

While binge-eating such sugar-rich food can give temporary relief from stress, it also increases the chances of having an inflammation of the blood vessels. This can affect the immunity system, which is supposed to fight back a possible viral attack.

To stop yourself from overindulging your sugar cravings, psychiatrist Dr Jai Ranjan Ram advises that you note down what you eat. “Keep a food diary to rein in unplanned eating. Don’t gorge because you are feeling bored or stressed. Snacking too much is also not advisable. Try practising mindful eating — chew slowly, enjoy every morsel, its smell and its flavours,” he says.

It is fine to indulge your cravings once in a while. Not only will it boost your mood but it it also easier to ration treats if you don’t give them up altogether. Banning sweet treats from your diet will only mean that you will binge on them whenever you lose self-control. Keeping healthy and nutritious snacks at hand will also ensure you don’t head straight for the cookie tin anytime you feel like nibbling. Snacks that pair protein with produce, such as cheese and apple or yogurt with nuts and dried fruit or carrots with a dip are healthy and tasty.

To stick to a healthy diet, plan ahead. It is easy to run out of ideas when you’re having to cook all your meals at home. Try planning out the daily menu for a few days so that you don’t have to face the “what’s for dinner” dilemma every evening.

Planning meals in advance also ensures better use of ingredients — you can use up things that are on the brink of spoiling first so that there is no waste. Also, you can then make sure you have used up all the staples before you go out to shop. You will be surprised how many dishes you can get out of things that have been hiding in the corners of your food cupboard.

The other advantage of menu planning is you can ensure you’re getting a range of nutrients. Do not avoid any essential nutrient at this time unless you are allergic to it. The three nutrients your immune system needs now are Vitamin A (found in sweet potato, carrot and spinach), Vitamin C (found in lemons, oranges and tomatoes) and zinc (found in meat, dairy and bread).

Some people have started taking multivitamin pills to boost their immune system. But do these work? Says Dr Sumit Sengupta, a Calcutta-based chest specialist, “Popping vitamin pills indiscriminately may not work as a preventive measure. Getting the right vitamin from a balanced diet should be the primary goal. One should also maintain a proper lifestyle and a balanced diet. To make sure your lungs are fit to fight the infection, do moderate exercise and give up smoking. Good sleep is also necessary to boost immunity.”

Another important thing is to stay hydrated. Drinking an adequate amount of fluid is essential. It doesn’t have to be just water — squash, tea, coffee and milk all count towards the eight glasses of fluid we need daily. Cut down caffeinated drinks to a minimum and try not to drink them after mid-afternoon if you don’t want them to affect your sleep.

Best food buys

• Oranges, bananas and apples can be cut into pieces and frozen to be added later to smoothies. Carrots, turnips and beets as well as cabbage, broccoli and cauliflower are relatively nonperishable. Garlic, ginger and onions are also easy to store.
• Beans, chickpeas, lentils and other pulses are great sources of vegetable protein, fibre, vitamins and minerals. Use them in stews, soups, spreads and salads.
• Wholegrain rice and pasta, oats and atta have a long shelf life and contribute to fibre intake. Wholegrain bread can conveniently be frozen for later use, ideally in slices. Potatoes and sweet potatoes are also long-lasting and good sources of carbohydrates. Leave the skins on for extra fibre and flavour.
• Dried fruits, nuts and seeds may serve as healthy snacks or can be added to porridge, oats, salads and other meals. Peanut butter is also a good option.
• Eggs are a great source of protein and nutrients and are incredibly versatile. Opt for boiling or poaching rather than frying.
• Milk processed at ultra-high temperature in a carton will be relatively shelf stable. Powdered milk is another shelf-stable option.