Eating well and staying active during the coronavirus (COVID-19) outbreak is important for our physical and mental and wellbeing.
Our daily routines have been altered and our eating habits may have changed but making a plan and being prepared can help.
The extra time spent indoors is a good chance to try new foods and recipes or get other family members involved in preparing and cooking meals.
It can be an enjoyable way to pass the time, try something new and, for some, learn a new skill.
Eating a healthy, balanced diet , with a variety of different foods, will ensure you get all the essential nutrients and energy you need through the day.
To maintain physical distancing and help stop Coronavirus we’re being advised to stay at home, so time outside is limited.
This means you may not be getting enough vitamin D from sunshine exposure.
As it's difficult to get enough from food alone, consider taking a daily 10 microgram supplement of vitamin D. This is especially important for people who are indoors all the time.
Make a plan, feel prepared
You may be experiencing a number of changes in the way you buy or get access to food right now.
Planning meals and snacks and writing a shopping list is a good way to make sure you get everything you need and will also help limit your time at the shops.
Supermarkets and other food shops have enough stock for everyone if we shop sensibly.
Making sure you only buy what you need helps avoid food going to waste. Remember you can often freeze leftovers for another meal.
Eat to feel fuller for longer
Basing our meals around starchy foods such as pasta, rice and potatoes is a good way to keep us feeling fuller for longer.
For many of us, our shopping routines have had to change. We may be buying food from different retailers, need to change brands or buy items slightly different from our regular purchases where access to some varieties of certain foods might be limited right now.
Try something different
This may be a good time to try something new, for example mixing some whole grain pasta with your normal variety.
Eating fruit, vegetables and pulses, such as beans and lentils, is good for your health and is another good way to keep satisfied throughout the day.
Soups can be a quick and easy lunch solution. They can be made with whatever vegetables and pulses you have available and be a good way to use up leftovers.
Pulses, including beans and lentils, can also be a good substitute for meat and can be added to soups and stews to make them go a little further.
You may find yourself reaching for the fridge or cupboard to look for snacks more frequently at the moment, especially if you’re feeling bored or stressed.
Try having a variety of healthy snacks to hand such as chopped fruits and vegetables, breadsticks, rice cakes and crackers.
It may be harder to get out to buy fresh fruit and vegetables right now but remember tinned or frozen fruit and vegetables are just as good.
Be alcohol aware
Like snacking, you might find that you may be drinking alcohol more often just now, particularly when you feel stressed.
Try to be aware of how much you’re drinking and when you do keep within the recommended limits of 14 units per week.
Drinking plenty of fluids throughout the day, aiming for at least 6-8 glasses, will help keep your body hydrated.
Sometimes it’s easy to confuse hunger for thirst.
Drinking often and through the day will help prevent this.
Tap water is free and is a healthy choice for quenching your thirst at any time.
It produces no waste, has no calories and contains no sugars that can damage teeth. Having a water bottle close by that’s used during the day is a good idea.
You can get more tips about food and nutrition during self quarantine from the World Health Organisation.