Bilingualism Psychology

Bilingualism Psychology

Bilingualism Psychology

15/12/2021

Medical Facts’ advice on how to manage our quarantine diet continues. Knowing that today’s good choices will allow us to get off to a great start when this is all over.
ASAND, the Scientific Nutrition and Dietetics Association, of which I am a (proud) member, has published in the last few days a document entitled: Mangiare bene oggi per ripartire più sani domani – Eat well today to start tomorrow healthier

The aim of this publication is to provide a simple and easy-to-read tool that can support people in making sensible food choices during these days of quarantine. The text is divided into 8 items, which I report textually because they are so clear that explaining them would be useless.

Plan your eating day by regularly planning three light main meals (breakfast, lunch and dinner) and one or two snacks, with yoghurt or fresh fruit, unsalted or unsweetened nuts (e.g., almonds or walnuts) or seasonal vegetables (e.g., carrots and/or cucumbers).

Shopping list
Plan your weekly menu before you go shopping, to optimise your time and reduce the need to go out for grocery shopping. Cut back on the consumption of foods such as ready-to-eat products, sweet and savoury snacks and carbonated and sugary drinks, preferring vegetable foods such as cereals, legumes, fruit, and vegetables. Remember that a correct and conscious use of the freezer does not alter the nutritional value and taste of food.

Movement and physical activity
There are many activities you can do at home to keep healthy habits and manage stress and negative emotions. Apart from the numerous smartphone apps and online platforms that allow you to do a bit of movement even when forced to stay home, let’s not forget housework, to do to the rhythm of music, dancing, gardening (for those who have a garden, balcony or terrace) and, last but not least, playing in the company of children.

We nourish emotions
Sharing meals with loved ones is important and useful to make your days more pleasant, enjoying the newfound time and a new family atmosphere. When possible, you can eat all together on the balcony, terrace, or garden. Remember that a healthy diet is important for the well-being of the body and mind.

Prepare simple and balanced meals
More time at home also means more time to dedicate to cooking and healthy eating, without sacrificing taste and pleasure at the table. To avoid making lunch or dinner too heavy, you can prepare single dishes, consisting of a portion of cereals or tubers (pasta, spelt, bread, barley, rice, potatoes) and a portion of protein foods (legumes, eggs, fish, meat, cheese, quinoa), to accompany with vegetables and season with good quality fats, such as extra virgin olive oil. Remember that simple dishes, with vegetables and foods of vegetable origin, have a high satiating power and a reduced energy intake.

Never forget water!

Drink water all day long, in small sips. You can also drink herbal teas or seasonal fruit and/or vegetable smoothies, avoiding – always – to add sugar, to fully enjoy the flavours.

Keep fit
Keep your weight under control, to avoid unpleasant surprises. It is advisable to weigh yourself once a week, preferably on the same day and in the same way, remembering that small fluctuations in weight are normal and acceptable.

Everyone in the kitchen
Be creative and involve children in the preparation of tasty dishes with vegetables and legumes or preparing bread or pasta at home. It is a way to transmit the passion for cooking to children and share time with the family.

Just one last thing. When we talk about food and nutrition, we often demonise the subject by referring to strict rules and the need to make terrible sacrifices. But that is not true! Nutrition is not necessarily a therapeutic intervention but is first and foremost education. Let those who know more teach us something we often mistakenly think we know. And finally let us use this quarantine to be healthier tomorrow.

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