Elsa Orivel, dietician, takes care of personalized diets or food programs for all audiences within the Foodvisor application, downloaded by three million users. For anyone who will not start yoga or Internet sports classes in the next few weeks of confinement related to the coronavirus epidemic, she explains how to behave in order to stay healthy and not gain weight.
"People who are usually moderately active to very active should reduce their intake," she says. For example, someone taking 10,000 steps a day in ordinary time will have to reduce their intake by 300 calories (equivalent to one-third of a baguette) per day during confinement. "
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Moderation on pasta, rice and bread…
Here are the foods to watch closely, according to Elsa Orivel: “Either, these foods keep well, but they are the carbohydrates, really dedicated to sport, as well as the starchy foods - potatoes, rice, bread, semolina. How much to consume? You can very well keep the bread for breakfast, then make it disappear as the day goes by. We don't put it on the table at lunch and we do without it in the evening. No need for carbohydrates in order to go to sleep… ”Over a week, the dietician suggests eating pasta twice and twice rice, at lunch.
TO PRINT> A day of balanced meals during confinement, the advice of a dietician
Candy and chips, it's no!
Elsa Orivel makes no quarter with junk food: "I ban all sweets, chips ..." She encourages snacking, but only if it is fruit, fresh or dried. "You can eat apples, harmless," she says. In general, you should have the maximum amount of fresh fruit at home. No problem eating nuts or a handful of almonds a day. They do not contain sugar, only good fats. "
Prefer cooking to ready meals
The situation leaves some people free to make homemade dishes, very much preferable to cooked dishes which often contain, in addition to additives, too much sugar (even in savory dishes) and also too much salt. Elsa Orivel recommends seasonal vegetables, easy to find and prepare: cabbage, carrots, leeks in a fondue, easily accommodated with fish, often stored in the freezer.
Essential vitamins C and D
“It is crucial to have a daily intake of vitamin C, specifies the dietician. It is not stored by the body and is only found in raw fruits and vegetables. A single kiwi can provide the essential 120 mg daily. Oranges and red fruits also do the trick, as well as raw vegetables: carrots, red cabbage, cucumber, tomatoes, celery sticks. You have to think about parsley. For those who do not eat fruits or vegetables, a 500 mg tablet per day is welcome.
"Exposure to the sun is supposed to cover 80% of vitamin D needs," explains Elsa Orivel. It can be putting yourself out the window for 15 to 30 minutes each day. For the rest, eggs, dairy products, avocados, mushrooms meet the needs. From the age of 65, it is common to be supplemented with vitamin D.
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Sardines and chocolate for morale
In this anxiety-provoking period, certain foods have life-saving effects. "Oily fish, such as sardines, mackerel or herring, rich in omega 3, vitamin D and easily found in canned food, are very good for morale," says Elsa Orivel. The stress consuming magnesium, dark chocolate with 80% cocoa is interesting for its magnesium content, at the rate of one or two squares per day. The lack of magnesium manifests itself in particular by cramps, often at night under the feet, or by a twitch of the eyelids sometimes. "
Eight glasses of water daily
Drinking is essential. Elsa Orivel recommends at least the equivalent of eight glasses of water per day, which can include tea and herbal tea… but she insists on limiting her “alcohol consumption”. Even during confinement, health recommendations state a maximum of two drinks per day ... without forgetting two days that are 100% sober in the week. If you count it well, that's ten drinks a week.
