Nutrition is important during the COVID-19 pandemic because it can provide both physical and mental health benefits. Foods provide the body with essential vitamins and minerals for good health. But food is much more than flavours, textures and nutrients; it provides people and families with enjoyment and a connection to culture. The experience of planning, preparing, cooking and eating food can provide joy at this time.
We spoke with Dr Amelia Harray, Dietitian and Researcher with the Children’s Diabetes Centre at The Kids, to get her top tips to boost your family’s health and get them engaged in nutrition during this time.
How can I boost my family’s immune system? What foods are good for this?
Eating a variety of foods from the five core food groups will provide the body with the essential nutrients it needs to grow, develop and maintain a strong immune system. The five core food groups include:
- Vegetables and legumes (fresh, frozen or canned)
- Fruit (fresh is best - dried fruit and 100% juice in small amounts)
- Grains and cereals - mainly wholegrain
- Milk, yoghurt, cheese and alternatives (such as calcium fortified soy or almond milk)
- Lean meat, poultry, fish and alternatives (such as nuts, seeds, tofu, eggs)
Are there foods to help with anxiety?
Developing a healthy relationship with food can help reduce anxiety around mealtimes. Many people are experiencing emotional and financial pressures at this time so my advice would be, be gentle on yourself. Don’t set unrealistic expectations around food – it’s ok if you have the same meal a few times in the week because it’s your ‘go-to’ or you don’t want another trip to the shop. Just because many families are at home, it does not mean people need to prepare cooked meals for breakfast and lunch.
Do I need to give my kids vitamins or supplements?
Simply put – no. Children who do not have specific medical conditions or are on restrictive diets do not need to take supplements. The best way for children and adults to get the vitamins and minerals their bodies need is through food. This is because the naturally occurring form of vitamins and minerals in foods is best absorbed by the body.
Your child may not like specific foods, but that’s ok. Seeing you eat those foods and having them in the house will expose your child to the look and smell of them. It’s about building lifelong eating habits, and that is why I do not recommend parents give their child a nutritional supplement if they do not finish their meal or eat much on specific day.
Providing a variety of foods from the five core food groups will give your child the nutrients they need to grow and develop. The role of parents and carers is to decide what food they offer and when, it is up to your child to decide how much they eat. Children are very good at controlling how much they need to eat, and this might be less than normal as they are probably being less active.
What about portion sizes? If we are leading a less active lifestyle in isolation, should our portions reflect this?
No, people should focus less on portion sizes and more on what they should try to eat more of. For example, ask yourself “have I got vegetables in this?” and focus on increasing the amount of fruits and vegetables on your plate. Filling your plate with these foods that are lower in energy and high in nutrients will leave less space for foods your body needs less of, such as red meat and hot chips.
What are some healthy snacks suggestions to help fight isolation boredom?
Healthy snacks I would recommend are nuts and seeds; fresh fruit; veggie sticks or a boiled egg.
The key is to limit the amount of highly processed and packaged foods in the house, such as crisps, biscuits, muesli bars or salty crackers.
We don’t know how long this pandemic will go for, so my advice would be start to brainstorm non-food related things you can do when you are bored or need a break – such as patting the dog, doing a puzzle or folding clothes. It is also good to try to maintain structured meal and snack times, so you do not feel the need to graze throughout the day. Meals do not need to be fancy to provide the body with essential vitamins and minerals to stay healthy, grow and develop.
How can I get my family engaged in nutrition?
Planning, preparing and cooking food can be a great way to incorporate learning into your child’s day. Younger children can practice counting foods and sorting them into colours and textures. Older kids can help plan meals by practicing maths skills by halving or doubling a recipe and help with chopping and cooking meals. All ages can help with setting the table and tidying up.
Western Australia grows a variety of delicious foods, learn and teach your children where food comes from (and this doesn’t involve growing it yourself).
To increase exposure to healthy foods, get your kids to draw or paint different fruits or vegetables in a bowl. Or do some experiments by placing celery stalks and leaves in jars with different coloured food dyes.
We can also see this time as an opportunity to teach kids of all ages the basic life skills of cooking.
What are some useful resources for nutrition info and inspiration?
There are lots of great free resources available to Australians, which can help you plan what you’re going to buy, what meals you’re going to cook and give your kids activities related to healthy foods. Here’s a few of my favourites: