EATING RIGHT…RIGHT AT HOME

Featuring Lisa Moskovitz – Founder of NY Nutrition Group

We are committed to helping you stay as healthy as possible while at home. And whether we like it or not, being stuck at home means many of us are probably cooking a lot more than we once may have. It’s easy to get in a cooking rut, or feel like you don’t know where to start, or the right food to consume — but with some basic knowledge, we can preserve and improve our health from the inside out.

Lisa Moskovitz, RD, CDN, and founder of NY Nutrition Group is giving us all her tips and strategies for keeping your immunity high and your health at its absolute strongest while at home. Although the best way to protect yourself against getting sick is social distancing, washing your hands, and staying home, there are plenty of things you can do right at home to feel your best.  

1. Eat A Balanced Diet
   A balanced diet will provide all the necessary food groups to avoid nutritional deficiencies. Incorporate plenty of fiber-rich fruits, vegetables and whole grains, lean proteins like fish, chicken and eggs, and healthy fats such as nuts, seeds, and oils.
2. Focus On Specific Nutrients
   – Vitamin C found in citrus fruits, leafy greens, tomatoes and strawberries.
   – Zinc found in meat, shellfish, legumes, and whole grains.
   – Antioxidants found in berries, beets and red cabbage.
   – Vitamin D found in dairy, eggs, salmon, and fortified dairy alternatives.
   – Probiotics found in fermented foods like yogurt, kombucha, kefir, tempeh and miso.
3. Get Sufficient Sleep
   Sleep is key for a strong immune system. This means not only getting enough sleep but not too much sleep either. If you normally sleep about 7-9 hours and feel great, try to stick to that schedule, even if you don’t have to be up as early. Avoid sleeping much less or more than that. Go to bed at the same time every night and try exercising first thing in the morning to start the day on a positive note.
4. Stock Up on Shelf-Stable Foods
   Even though there should not be a shortage of food, you might want to still limit trips to the grocery store if possible. That said, here is a list of nutritious shelf-stable (long shelf life) foods you can and should keep handy.

PROTEINS

•             Canned Tuna, Salmon, Sardines, Crabmeat

•             Beans (chickpeas, black beans, kidney beans)

•             Protein Powders (Orgain, Naked, OWYN)

•             Quinoa or quinoa pasta

•             Nuts like almonds, peanuts and pistachios

•             Nut butters like almond or peanut butter

•             Ready-To-Drink Protein Shakes (OWYN, Orgain)

•             Protein Bars (One Plant-Based, Raw Rev Glo, Kirkland, Good Snacks, Atlas Bars, Simply Protein, Quest, and Power Crunch)

FATS

•             Oils (olive, flax, avocado, coconut)

•             Nuts

•             Seeds (chia, hemp, flax, pumpkin)

•             Nut Butters (almond, peanut, cashew)

•             Tahini (sesame seed butter)

DAIRY/SUBSTITUTES

•             Shelf-stable cartons of milk, almond and coconut milk

•             Powdered Cheese

•             Yogurt Pouches (for kids – only refrigerate after opening)

FRUITS/VEGGIES

•             Dried fruit like figs, dates, raisins, craisins, apricots

•             Freeze-Dried Fruit like strawberries, blueberries, carrots, kale.

•             Seaweed snacks

•             Canned artichokes, corn, spinach (just be careful of sodium – healthier to go with frozen over canned if fresh is hard to find/store)

•             Fruit & Veggie Bars (Lara)

•             Fruit & Veggie Pouches (usually for kids, but adults can definitely eat them too – only need to refrigerate after opening)

•             Green Powders (while its best to eat real food first, powders can help fill in gaps and make it easy to get in more nutrients throughout the day – brands include SuperGreens, Garden of Life, Green Vibrance)

GRAINS

•             Quinoa/Pasta

•             Brown Rice/Pasta

•             Whole Grain Crackers (Ryvita, Finn, Wasa)

•             Whole Grain Cereals (Fiber One, Kashi, Total)

•             Oats

•             Pasta (look for at least 3-4g of fiber per serving)

•             Popcorn (look for 100 calorie bags to help with portion control)

We know that maintaining your wellbeing is more important than ever. As easy as it is to resort to an easy Uber Eats order…taking that extra time to create your own meals and remain mindful of what you’re eating will give your body the fuel it needs to maintain that glowing sense of wellbeing that we all crave.