Lockdown diet tips from VCF Academy nutritionist

Jesús Sanchis, nutritionist at the VCF Academy, provided VCF Media with some advice on healthy eating for parents and children during the lockdown period in place in many countries.  

"The most important thing is to only keep healthy food at home. That way you avoid temptation and will not be able to eat those products that are not in the interests of our well-being," he explained.

"Above all, we should avoid processed products. These provide us with poor quality fats, refined sugars and additives. In addition, they are low in protein and healthy fats, fibre, minerals and vitamins. In short, they are the opposite of what we need for our day-to-day lives, and that is even more the case during this time indoors.

"Sugary cereals for breakfast and snacks, pastries, chocolates, cookies, sugary desserts etc., are not healthy, nor are flavoured or sugary yogurts that are popular with children. Similarly, meat and fish derivatives such as breaded fish fingers or chicken nuggets should be avoided. We should also avoid industrial breadstuffs such as white bread, brioche etc."

As for portion size, Sanchis commented that "The first thing I would like to make clear is that we should not necessarily eat less, but rather eat better. One of the fundamental keys to  healthy eating without starving yourself is that, both at lunch and at dinner, we always eat a large quantity of vegetables and, if possible, vary and prioritise those that are in season. We can eat large amounts of artichokes, broccoli, onion, cauliflower, asparagus, spinach, leek, carrots and all kinds of vegetables."

"Another food that we should prioritise are fruits, with a minimum of three pieces a day. We can include them in breakfast, or if we have a mid-morning or mid-afternoon meal, and also as a dessert after lunch or dinner. We should vary them and opt for fresh and in-season fruits. In the current circumstances, it would be good to increase consumption of whole oranges, not juices, and kiwis, for their vitamin C. It is a fundamental vitamin for the proper functioning of the immune system."