By Nicky Gilbert
By now you are probably getting used to a new routine around working, eating, other commitments and caring duties at home.
Try to continue to think about what you are eating and drinking - making nutritious food choices that nourish your body and support your mental and physical strength.
Try to consume a variety of fruit and vegetables – look to buy different fruits and vegetables next time you go shopping to avoid eating the same things day in, day out. Try buying frozen fruit and vegetables. They can be more convenient and nutritious than fresh!
Ensure you are getting an adequate calcium intake by having milk, cheese or yoghurt two to three times a day, or by choosing plant-based dairy alternatives fortified with calcium.
Vitamin D is essential for calcium absorption and the main way our bodies get it, is from the action of sunlight on our skin during summer. You can boost your dietary intake by eating oily fish (tinned, fresh or frozen) eggs and fortified spreads.
A varied diet will usually include many good sources of iron e.g. red meat, poultry fish, beans, peas and lentils, fortified cereals, spinach, cabbage, broccoli, tofu, nuts and seeds. You can enhance iron absorption with Vitamin C-rich drinks or foods (citrus fruits and juices, peppers, blackcurrants, berries) and avoid drinking tea with meals as it can hinder iron uptake.
Wholegrain foods are generally more nutritious that whiter, more processed varieties. Make sure that you make the higher fibre choice for bread, crackers/crispbreads, breakfast cereals next time you go shopping.
Mood, concentration and our cognitive mental processes all benefit from a steady supply of nutrients to the brain. Eating regularly, avoiding skipping meals and choosing lower glycaemic index (GI) starchy foods - also known as ‘slower release’ - can help in sustaining a steady supply of energy to the muscles and brain. Lower GI choices tend to be less processed and include the following higher fibre options:
For more information, take a look at the British Dietetic Association food fact sheet on food and mood - https://www.bda.uk.com/resource/food-facts-food-and-mood.html
Dehydration also affects mood, anxiety, tiredness, and concentration. Some fluid comes from our food, but each day adults also need to drink:
Make sure you are drinking enough. Dark and strong-smelling urine is a clear sign that you need to drink more fluids.
RECIPE OF THE WEEK
Roasted ratatouille chicken with rice (serves four)
This is a versatile recipe and is a good way of using up vegetables that you may already have in the fridge or may not be at their best. It is a low GI, high-fibre meal.
If you don’t have all the ingredients listed below, then use the recipe as a guide and be creative. See what works best in your own ratatouille recipe
Ingredients:
1 large onion, sliced
2-3 garlic cloves, finely chopped
2 peppers (red and orange) seeded and cut into thin strips
1 aubergine, cut into cubes (around 500g)
4 courgettes (yellow and green) sliced or cubed
4 large tomatoes, diced or 1 large can tomatoes
4-5 tbsp olive oil
4 chicken breasts, skin on
Mixed herbs
Balsamic vinegar
Method:
This dish can be served with basmati rice and green vegetables.
If you don’t eat meat, then you can use Quorn instead of chicken. Adding pine nuts and/or chickpeas will boost your protein intake.
You can make your rice more nutritious and colourful by adding peas, sweetcorn or chopped peppers.
You can serve any leftover ratatouille in a jacket potato for lunch the next day with some grated cheese. Just pop under the grill to brown, for a tasty, crunchy topping.
Nicky Gilbert is a freelance dietitian, lecturer and Registered Sport and Exercise Nutritionist with 30 years experience in the field. For many years she worked with the players at Nottingham Forest Football Club as well as supporting other national teams and Olympians. As well as working with DIS athletes, she also works with industry to support health and wellbeing in the workplace as an accredited BDA Work Ready Dietitian.
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