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Food in the Time of Coronavirus

By Katy Bowen, MS, RDN, LD

During this unprecedented time, many families find themselves suddenly cooking more at home. While cooking at home has plenty of benefits, meal preparation can feel like an added burden during self-isolation. Parents and caregivers are now balancing work, childcare, homeschooling, housework, and providing 3 meals plus snacks for their families each day—all while in close quarters!

Let’s get real for a minute, this is not the time to be hyper-focused on ensuring that our children eat every color of the rainbow of fruits and vegetables each day. Grocery store shelves may be bare, making that challenge near impossible. Instead, shift your focus to making fun “quarantine cuisine” while incorporating a few nutritious options. Whether you use canned, frozen, or fresh fruits and vegetables, aim to incorporate at least one of these food groups with every meal. Learn more about the benefits of canned and frozen fruits and vegetables in this blog.

Do you feel like you’re in the kitchen all day cooking and cleaning? Get your whole family in the kitchen to make meal prep easier! You can even involve your children in planning out your meals. MyPlate is a helpful tool for planning your meals. Choose low-fat milk and cheese; eat a variety of grains, especially whole grain bread, pasta, and brown rice; vary your protein by eating plant protein along with lean animal protein; and try to eat at least five fruits and vegetables each day.

Use the chart below for some helpful suggestions as you adapt the ways you cook and eat at home:

Instead of: Try this: Link:
Offering fresh fruit at every snack Enjoy a smoothie with frozen fruit Recipe here
Giving your children candy as a reward Treat your family’s sweet tooth to our Mini Fruit Tartlets Recipe here
Drinking plain water Get creative with a daily infused water Recipe here
Offering chips at snack time  Make your own Trail Mix with your family Recipe here
Cereal for breakfast Try one of our delicious, wholesome breakfast options Recipe here
Sandwiches for lunch Mix it up with Sandwich Sushi Recipe here
Running out of tasty recipes to make with your pantry staples? Check out these CHEF-Approved recipes using rice, beans, and other staples! Three Bean Chili

Arroz con Pollo  
Can’t exercise outdoors? Discover fun activities your whole family can do on YouTube You Are What You Eat Dance

Greece Cultural Dance  

Garden Yoga
Need new recipe ideas? Search our recipes for healthy inspiration! Recipes can be narrowed down by special diet and type of recipe. Recipes here 

Have a nutrition or culinary question for CHEF? Use our Ask a Dietitian tool here.     

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Simple Ingredient Swaps

If you can’t find what you’re looking for at the grocery store or don’t have an ingredient on hand at home, don’t fear! Check out our list of simple ingredient swaps.

  • Don’t have canned beans? Use dried instead! Remember to wait to add salt to the beans until they are almost done cooking.
  • Swap out fresh fruit for frozen or canned fruit. When purchasing canned, just look for “no sugar added” on the label or canned in juice, instead of syrup.
  • Out of fresh vegetables? Canned or frozen can be just as nutritious! When shopping canned, choose the low-sodium or no salt added option. You can also rinse canned vegetables to remove excess sodium.
  • Can’t find bread or pizza crusts at your local grocery store? Put your baking skills to the test and make your own pizza dough at home.
  • Getting bored of plain water? Try making your own infused water. You can even add club soda to make your infused water sparkling!
  • No fresh herbs on hand? Simply swap them out with dried herbs. Just remember, you don’t need as much when the dried version.
  • Down to the last drop of vinegar? Swap it out for fresh lemon juice, which mimics vinegar’s acidity.
  • Substitute Greek yogurt for sour cream! The thick, tangy consistency makes a great replacement.
  • Running low on rice? Experiment with a different grain instead! Some good options are quinoa, barley, farro, couscous, and bulgur.

For more ideas, ask our experts using our Ask a Dietitian tool.

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10 Tips for Keeping Your Family Healthy During Self-Isolation

  1. Involve your children in cooking. Get the whole family in the kitchen to make fun, simple meals. Children are more willing to try new foods if they have had a hand in creating it. Check out our website and social media (@CHEFSanAntonio) for healthy, family friendly recipe inspiration.
  2. Enjoy your favorite fruits and vegetables. Many farmers markets and produce wholesalers are offering curbside pickup for fresh, local fruits and vegetables. If you’re headed to the grocery store, add fresh, frozen, and canned fruits and vegetables to your list. Make sure to check for labels with “no sugar/salt added”.
  3. Reward your children with fun activities. Use fun activities to reward your children for completing online homework or household chores instead of candy.
  4. Make a daily infused water to keep in the fridge. You can add any combination of herbs and fruit or vegetables to flavor your water. Add club soda for some bubbles! Our Cucumber Mint Infusion is a great place to start.
  5. Wash your hands and produce. While this is something you should always be doing, it’s especially important now. Remind your family to wash their hands for 20 seconds and wash your fresh fruits and vegetables before you eat them. We know 20 seconds feels like a long time, so turn this into a fun activity by singing the chorus of a popular song while you wash! Here’s some suggestions.
  6. Avoid drinking alcohol in excess. While there are benefits to drinking a glass of red wine, too much alcohol can be harmful to your health. Enjoy in moderation!
  7. Get adequate sleep. Getting a good night’s sleep is important for everyone, not just growing children. Inadequate sleep is linked with certain diseases including Type II Diabetes and Obesity.
  8. Practice mindfulness daily. Take some time each day to have a quiet moment and think of all of the things you are thankful for, such as time with your family.
  9. Eat meals at the table with your family. Turn off the TV and have a conversation while you eat. This is a great way to eat more mindfully and connect with your family.
  10. Go easy on yourself. Self-isolation is tough on everyone – don’t worry if every meal you serve your family isn’t the most Instagram-worthy or even the most nutritious. Allow yourself to acknowledge that you are doing the best you can.
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The Power of Hydration

Hydration is a powerful tool to boost your energy during exercise. Beginning physical activity even slightly dehydrated will already start you off with a disadvantage. Then as you begin exercising, dehydration becomes increasingly possible because of excess sweat and hard breathing. In order to stay well hydrated, it is important to drink fluids before, during, and after exercise.

Developing a hydration plan is one of the best ways to minimize the risk of dehydration.

While these general guidelines can help you hydrate directly before and after physical activity, it is important to drink enough fluids to remain hydrated every day. Most people learn in school to drink 8, 8-ounce glasses of water per day. However, this is a general recommendation. The amount of water you need varies depending on the climate, your physical activity level, and your body composition.

What counts as a hydrating fluid?

While water is the most obvious source of fluid, it’s not the only way we can hydrate throughout the day. Most of us get about 80% of our fluids from water. Sparkling water, unsweetened coconut water, and decaffeinated tea are all great alternatives to water. Other beverages, such as juice and milk can count as fluid too since many contain about 88% water. Even food contains water! Think of fruits and vegetables as the water you chew. Many types of produce, especially watermelon, lettuce, apples, grapes, and carrots are made up of over 85% water. Be sure to fill half your plate with fruits and vegetables to benefit from the nutrition and hydration.

What about sports drinks?

Sports drinks are an ideal option for athletes who are continuously exercising for more than one hour. Sports drinks contain both electrolytes and carbohydrates to replace electrolytes lost in sweat, while also providing quick energy. Commercial sports drinks are portable and convenient to take to practices and games.  When its extra hot and humid outside, try freezing the drink head of time so that it’s cold and slushy by the time you drink it. Additionally, diluting 100% fruit juice in water (with about a 15:1 water to juice ration) can be a great alternative to a sports drink.

Drinks that contain caffeine, such as energy drinks and coffee, should be avoided. Too much caffeine can make you jittery while also increasing your blood pressure, heart rate, and internal body temperature.

Diego’s Sports Drink is a homemade option that provides carbohydrates, electrolytes, and water!

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Fall Recipe Round-Up

It’s finally getting cooler, the leaves are starting to turn colors, and we’re pulling out our favorite sweaters…you know what that means– it’s fall y’all! Here’s our favorite nutritious recipes that feature produce that’s in-season right now in Texas.

Bolognese Zucchini Pasta (seasonal produce: onion, garlic, carrots, zucchini, and tomato)

Try a healthy twist on traditional pasta! Our low-carb, high protein Bolognese Zucchini Pasta is a great way to add more vegetables into your diet. Zoodles, or Zucchini Noodles, are simple to make with a hand-held spiralizer. If you don’t have a spiralizer, you can also find zoodles in the produce section of the grocery store. Click here for recipe.

Black Bean and Chickpea Salad (seasonal produce: green onion, tomato, red onion, bell pepper, and garlic)

This high fiber, high protein salad comes together in 20 minutes or less and is full of flavor and nutrients. It’s also versatile enough that you can eat it tons of different ways! We like it as a topping on baked sweet potatoes, as filling for tacos, on a bed of your favorite leafy greens, or just enjoy it by itself. Click here for recipe.

Fall Slaw (seasonal produce: pears, red onion, kale, bell pepper, and pecans)

Fall Slaw is loaded with nutrient rich, colorful fruits and vegetables. The pecans add an extra nutritional punch and plenty of protein. This recipe would be perfect to bring to a holiday meal. Click here for recipe.

Savory Yogurt Bowl (seasonal produce: garlic, tomato, cucumber, and bell pepper)

You may be used to sweeter yogurt recipes but trust us, this Savory Yogurt Bowl will become a family favorite! Protein rich Greek yogurt is topped with delicious, chopped veggies and crunchy nuts, making it the perfect afternoon pick me up. Click here for recipe.

Roasted Root Vegetables (seasonal produce: carrots, sweet potato, and red bell pepper)

You can’t go wrong with classic roasted veggies. This dish uses a simple cooking technique to help caramelize the vegetables and bring out even more flavor. Click here for recipe.

Three Bean Chili (seasonal produce: garlic, carrots, red bell pepper, tomato, and onion)

This simple dish is plant-powered and packs tons of flavor. You can swap out the beans for any variety you prefer and can use up any vegetables you have on hand. Top it with some cheese or heart healthy avocado! Click here for recipe.

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Easy Recipe to Make with Your Grandchildren

Cooking is a fun activity for the entire family and a great way to build creativity! Including your grandchildren in the meal preparation process can expand their taste preferences and help them explore new foods. Even the youngest members of the family can join in!

An easy way to encourage your grandchildren to cook with you is by making a healthy snack together, such as Apple Nachos with Greek Yogurt Dip. Apple Nachos are loaded with lean protein and heart healthy fats. Plus, they’re fun to make, kid-approved, and best of all, delicious.

Recipe can be found here.
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The Best Afterschool Snacks for Kids

After a long day in the classroom, kids may need a snack to boost their energy or keep them fueled until dinnertime. We’ve rounded up our favorite kid-friendly snacks that are both healthy and delicious.

Grapes with Lemon Yogurt Sauce: Grapes, protein-rich Greek yogurt, and lemon zest…what’s not to love? This tasty treat is the perfect refreshing snack to help your child cool down after a day of play. Recipe can be found here.
Ranchy Dip: With only six ingredients (most of which you might already have in your pantry) you couldn’t ask for a simpler snack option than our Ranchy Dip! Our version uses lighter ingredients such as Greek yogurt and dried herbs to create a fresh and flavorful recipe your family is sure to enjoy. Recipe can be found here.

Fun Fruit Pizza: Everyone loves pizza but have you tried our Fun Fruit Pizza yet? This tasty snack is loaded with fresh, seasonal fruits along with whole grains. It is as fun to create as it is to eat! Recipe can be found here.

Trail Mix: Skip the store-bought version and try making your own trail mix at home. Our recipe uses wholesome ingredients that don’t contain all the extra sugar, salt, or fats that premade versions include. Recipe can be found here.

Rainbow Fruit Skewers: This wholesome recipe is a great way to encourage your child to try new flavors and to teach them about the importance of eating different colors of fruits for the most nutrients. Recipe can be found here.

Carrot Hummus: Give this classic snack an extra boost of nutrition with carrots! Carrots contain vitamin A which helps promote good vision and is important for growth and immune function. Recipe can be found here.

Peach Salsa: Try a fresh take on traditional salsa. This version includes sweet and juicy peaches to offset the heat from the jalapenos! Enjoy our Peach Salsa as a topping on tacos or a burrito bowl, served on the side of a cheese quesadilla, or as a dip for your favorite tortilla chips. Recipe can be found here.

Oatmeal Cinnamon Protein Bites: These naturally sweet bite sized snacks are packed with protein to keep you fueled until your next meal. Prep them on a Sunday and enjoy them throughout the week as a quick snack option. Recipe can be found here.

Fruit Salad: Getting in your daily recommended servings of fruit has never been so easy! Our Fruit Salad is colorful, customizable, and easy to make. Encourage your child to build their own version using their favorite fruit.  Recipe can be found here.