The Movement Control Order (MCO) restricts the opening of many businesses, but essentials such as supermarkets and grocery stores remain operational throughout the period. Yet hundreds of people crowd into stores and panic-buy several carts full of goods, often those they still have their hands on and which can last the longest.
Most likely triggered by a “herd mentality,” this behavior not only leaves the elderly and vulnerable with inadequate supplies, but also encourages a form of public gathering that could help spread the virus.
We speak to Indra Balaratnamexperienced dietitian with over 23 years of experience, to discuss the appropriate foods you In fact need to buy and how much to get (spoiler alert: no full carts) to keep your body sustainable and healthy.
Possibilities: The government has just introduced the Movement Control Decree (MCO) from March 18. Should we be concerned about storing food in the context of the coronavirus pandemic?
Indra Balaratnam: There is no need to panic and overstock all kinds of packaged foods because we now know we have an adequate supply of food. But since we’re in movement control mode, you want to at least keep a reasonable amount of food for your respective families so you don’t need to go out too often to minimize your exposure to others. For example, before this, you might have gone to your local market every other day to stock up on groceries, but now you can buy a little more and only go once or twice a week.
Let’s take the example of a neighbor who might have difficulty preparing a meal or doing their shopping. Any form of assistance during this time will certainly be much appreciated.
What types of foods should be purchased to maintain a nutritional diet and how should they be stored?
When planning your grocery list, categorize the foods you want to purchase into protein, grains, vegetables, fruits, dairy, and miscellaneous. All the different food groups give you the different nutrients you need to be healthy. Plus, when you bundle what you need to get this way, it will also help you navigate markets or supermarkets faster.
Here are some good choices to help you with your grocery list when you can’t get out to the store as often:
Protein – Eggs, fresh/frozen meat and fish that you can store in the freezer, canned tuna/sardines/meat, dried/canned ikan bilis and beans, nuts (including nut butter) and seeds.
Cereals – Rice, bread, me hoondry noodles, pasta, oatmeal, breakfast cereals, whole grain crackers, tortillas, semolina, millet or quinoa.
Vegetables – Remember that leafy green vegetables do not last long and need to be cooked. Choose sturdier vegetables that last longer, such as carrots, cabbage, celery, green beans, long beans, ladyfingers, bitter gourd, peppers and tomatoes, which last much longer in the refrigerator. Consider frozen vegetables like peas, corn and mixes. Root vegetables like potatoes, corn, sweet potatoes and yams are also longer-lasting choices.
Fruits – Our local fruits are very nutritious and contain vitamins, antioxidants and fiber. So there is no need to blow your budget by buying expensive imported fruits. Think bananas, papaya, pineapple, guava, mangoes and jackfruit, just to name a few.
Dairy products – Liquid or powdered milk, cheese and yogurt. If you’re not taking cow’s milk, consider other types of milk like soy or nut milk.
Various items needed for your cooking – Cooking oil, salt, pepper, herbs and spices, sugar, salt, sauces, marinades, stock cubes, flavoring ingredients (onion, garlic, ginger, will beturmeric, etc.).
Some other practical tips:
a) Check the expiration date on your packaged foods and choose the lot with the longest expiration date.
b) Have extra buffer stock than you are used to, but there is no need to buy too much.
c) Store fresh vegetables in airtight containers or wrapped in newspaper to retain moisture.
How can we continue to maintain a healthy eating habit with the MCO in place?
From a dietitian’s perspective, you want to maintain your current good health, keep your immune system strong and if you have a chronic health condition such as diabetes, high blood pressure, etc., you will need to do this well. manage so as not to do it. Do not expose yourself to infection. These are the fundamentals to staying healthy.
However, given the crucial phase of the pandemic we are currently facing, it is imperative that we take this seriously, as reducing our exposure to others (i.e. social distancing) is our best defense to contain the spread of the virus. I strongly urge you to have a family action plan on how to spend time together at home in order to establish some sense of order during the duration of the MCO within your household.
With our restricted movement, exercising outdoors can be a challenge. What type of fitness program would you recommend for homebound people?
Doing some physical activity is important to dissipate pent-up energy, reduce stress and also regain energy. Since you can’t go to the gym, you can take a walk around your complex or neighborhood or watch a YouTube video about exercising indoors. If you live in a condo, you can run up and down the stairs for several minutes for a good cardio workout.
Would you recommend food delivery services?
Food delivery services can be useful to people who absolutely need them, so it’s important to evaluate your use of them. For most of us, cooking a simple meal is doable and more affordable in the long run. With the MCO, you may have more free time to cook than when you were working.
The more you are able to cook meals at home, the more you reduce your reliance on food deliveries and takeout. And this in turn reduces the exposure of people who have to work to keep these services running during the MCO. To fight this pandemic, we must cooperate on social distancing for the health and safety of everyone, even restaurant staff and delivery people.
Indra Balaratnam runs his own private practice, Indra Balaratnam Nutritionand conducts individual dietary counseling, group nutrition workshops and consultations for many FMCG companies and NGOs, including Nestlé and the National Cancer Society Malaysia.
Her area of interest in dietetics includes post-operative recovery, weight management, pregnancy, infant nutrition and chronic diseases such as diabetes and coronary heart disease. Indra has been invited to speak at countless professional conferences and corporate wellness programs and has co-authored two nutrition cookbooks – Healthy Eating – Recipes for the Asian Palate and Healthy Family Meals – with the Chief Nicholas Pillai.
Contact Indra Balaratnam by email at (email protected). You can also visit him Facebook And Instagram page.
