Consumer

Covid-19, food stocks and the Mediterranean diet, the ABCs

March 28, 2020

The Covid-19 emergency, the
lockdown
, the difficulties for the most vulnerable to receive home grocery delivery cause everyone to think about household food supplies.
The German government has released special recommendations to cope with two weeks of isolation. An excellent idea that we try to adapt to the Mediterranean diet model, which is more in keeping with our eating habits. And effective-if applied for real, giving up junk food-also in protecting the immune system. With special attention to the nutritional needs of the over-65s, those most susceptible to coronavirus. ABC to follow.

How to shop for groceries in coronavirus emergency

Shopping can be done on a weekly basis (barring supply difficulties, in which case a 2-3 week supply can be arranged).

Safe distance from other people is the first and fundamental measure to prevent transmission of the virus. Indeed, contagion occurs mainly, as ISS pointed out, through microscopic droplets containing secretions(droplets).

Mask. WHO and the Ministry of Health have not yet gone so far as to recommend that all citizensuse masks whenever they leave the house. On the other hand, transmission of Covid-19 has been established even in the absence or before the onset of symptoms. It is therefore appropriate, in the writer’s opinion, to wear a device to cover the face, which is always helpful in protecting others from one’s droplets. Keeping in mind:

– an effective level of protection is provided only by the so-called respirators, FFP2 and FFP3, marked N95 (safety distance remains essential, however),

– after use, masks should be discarded inside a closed container (or carefully sanitized if no spare).

Hygiene is in our hands. The Ministry of Health recommends shopping with gloves on. In any case, it is essential to thoroughly wash hands after their use and disposal in a closed container. With soap and water or hydroalcoholic solution, frequently. Never touch eyes, nose and mouth before washing hands.

Planning. The shorter the stay on the supermarket premises, the shorter the waiting time and the lower the possible risk of virus transmission. Therefore, it is wise to plan your grocery shopping considering the meals you are going to prepare over the course of the (or each) week.

The weekly supply (omnivorous diet)

The Mediterranean diet is based on the food pyramid, which identifies and proposes the number of servings of the various food groups to be taken over the course of the week. As well as on the cardinal principles of balance, variety, seasonality.

The weekly supply proposed in the table below (Suardi), following an omnivorous diet model, was developed based on the so-called LARNs. Reference Intake Levels of Nutrients and Energy recommended by the Italian Society of Human Nutrition (SINU. See footnote 1).

Essential foods, what they are and how to choose them

The brief notes below express summaries of nutritional recommendations developed by the CREA (Center for Food and Nutrition Research) and the WHO(World Health Organization). (2) With links to previous articles recalling some scientific studies on the various topics. And a strong attitude toward eco-agriculture, in line with our editorial and personal choices (Dongo).

Fruits and vegetables

Vegetables and fresh fruits are at the base of the pyramid. They should be consumed daily, in at least 5 servings, to meet daily requirements for minerals, vitamins and dietary fiber. In addition to phytocomplexes, which are more useful in strengthening the immune system, among other things, and are present in greater amounts in organic products, as noted.

Seasonal fruits and vegetables that keep longer:

– fruit. Apples, oranges, kiwis,

– vegetable. Broccoli and cauliflower, cabbage, turnips, radicchio, carrots, fennel, zucchini.

Frozen foods (and not frozen as well, please note) can help cover supplies in case of more prolonged ‘seclusion’.

Cereals

Grains are equally essential in the daily diet to provide complex carbohydrates. Whole-grain or semi-integral should be preferred, all the better if organic. Pasta-also from spelt and ancient grains-and rice. But also other grains, whether grain (barley, spelt, millet, fonio) or flaked (oats, rye). And pseudo-cereals such as teff, quinoa, amaranth.

Naturally leavened traditional bread-made from durum wheat semolina, ancient grains and other grains-keeps better than others. Also available with added seeds rich in Omega 3 fatty acids (e.g., sunflower, flax, sesame).

Traditional bread substitutes (rusks, crackers, breadsticks, taralli, friselle)-better if real whole wheat-are durable but no more than once a day. In choosing them, care should be taken to:

– Salt, often present in excessive amounts,

– Palm oil, harmful to health and the planet.

Rice c akes and other puffed cereals are an excellent alternative to the bread substitutes mentioned above, from which they are distinguished by their far lower energy density and substantial absence of fat. Beware of salt, which is twice as high in some galettes as in others.

Flours add to nutrition the opportunity to devote some time to cooking. Better if they are low in refinement (whole wheat, type 2, type 1).

Breakfast cereals (whose average serving size is given as 30 g) should also be chosen carefully, to avoid those with more added sugars and fats (all the worse if with palm oil). The same applies to cookies, snacks and various sweets. Keeping in mind that 68 percent of foods aimed at minors on the shelf in Europe qualify as junk food (HFSS, High in Fats, Sugar and Sodium).

Legumes

Legumes are durable, inexpensive and environmentally sustainable foods. They represent a valuable source of plant protein (which is always useful to combine with grains to supplement the intake of essential amino acids), fiber, vitamins and minerals. And there is evidence of an inverse correlation between legume consumption and reduced risk of chronic degenerative diseases (e.g., cardiovascular disease, diabetes, obesity, metabolic syndrome).

Good stocks can be made, considering that consumption of legumes is recommended 2-4 times a week, without precluding more frequent consumption. They are available dry (with variously long cooking times, which can be shortened in a pressure cooker, and in some cases soaking from the night before). As well as precooked and ready-to-use, including in mixes i.e. prepared with flavorings and/or tomato, in cans or glass jars. Or frozen.

The choice should come toward organic legumes, for our health and the health of the planet, at a price only slightly higher than conventional ones. Favoring 100% Italian legumes, which offer greater guarantees of safety and sustainability as well as contributing to the country’s economy. And variety, for taste and health. Legumes peas and chickpeas, chickpeas, beans and azuki (soybeans). As always, favor products with the lowest salt content and rinse unseasoned canned products to further reduce the amount.

Milk and dairy products

Science has finally cleared milk and dairy products, in the largest study ever conducted (of more than 136 thousand people aged 35-70, followed for 9 years in 21 countries, on 5 continents). Milk and dairy products are health allies and deserve to contribute to the diet, albeit with respect to vegan choices and taking into account milk allergies.

The Worldwide Study,-published in 2018 in The Lancet (3)-shows that:

– whole milk intake (> 2 servings per day vs none) is associated with a lower risk of death from cardiovascular and other diseases,

– intake of milk and yogurt (> 1 serving per day vs none) is associated with lower risk.

Lactose-which many people are (or believe they are) intolerant to-is absent in delactose milk and products derived from it. And it is naturally absent in aged cheeses (e.g., Parmigiano Reggiano, Grana Padano, provolone, aged pecorino, and many others).

One cup of milk (250 ml) and one jar of white yogurt or other fermented milks (e.g., kefir) meet the daily intakes suggested by the Italian Society of Human Nutrition (SINU). To promote endogenous synthesis of vitamin D-which is essential for healthy bones, teeth and muscles, as well as the immune system-it is helpful to expose arms and legs to the sun, for 15 to 30 minutes each day.

Cheeses are listed 3 times a week, in the food pyramid. Standard portions are:

– 100 grams for fresh cheeses (e.g., ricotta, primo sale, mozzarella),

– 50 grams for aged ones (parmesan and grana padano, pecorino, etc.).

Eggs

Eggs are recommended in quantities of at least 2-4 per week. However, one can increase the consumption, up to one egg per day. Eggs are an excellent source of cheap protein and high biological value. It is recommended to choose organic eggs, whose price remains low.

Fish and meat

Animal proteins are recognized to have high biological value because of the co-presence of so-called essential amino acids. The food pyramid, in the traditional model of the Mediterranean diet, contemplates its presence through various sources. Vegetarians can increase the frequency of consumption of eggs and dairy products, while vegans should increase the amounts of legumes and grains, referring also to hemp. Hemp and flax oils can also provide Omega 3s to veg consumers.

Fish. Naturally rich in protein and Omega 3 fatty acids (ω-3, EPA and DHA), which are essential for cardiovascular health, fish is recommended 2-3 times a week. Fresh or frozen, but also precooked and refrigerated or smoked. And especially canned (tuna, mackerel). Larger tins are the most convenient and can be stored in the refrigerator several days after opening, keeping the fish covered in oil.

It is recommended to favor products that ensure sustainable fisheries or aquaculture, as always better if organic. And always keep an eye on salt levels, remembering that the daily threshold not to exceed is 5 grams (WHO).

Meats. White meat(poultry) and red meat (beef, pork, sheep, horse, game) are recommended 1-2 times a week. Always favor Italian meat, which is unique in the world for its guarantees on public veterinary controls. Favoring organic ones, or at least antibiotic-free in poultry, where available at acceptable prices.

Oil and dried fruit

Extra virgin olive oil is one of the great protagonists of dietary health. It has a primary role in the prevention of cardiovascular disease and the and strengthening of the immune system. It also helps maintain memory and reduce inflammation (also in view of gut cancer prevention). Buying 100% Made in Italy extra virgin olive oil-all the better if it is organic-is one of the best gifts we can give ourselves and Italian agriculture. Store bottles away from light and heat sources to prevent oxidation of the oil.

Nuts with nuts (walnuts, almonds, hazelnuts, pistachios, etc.), oil seeds (sunflower, pumpkin, flax, sesame), and peanuts, in turn, have a valuable role in preventing cardiovascular disease, cancer, and premature mortality, as noted. Dried fruits are therefore a
superfood
to be rediscovered, even for pregnant women. Twenty grams per day is recommended, without exaggeration since these are energy-dense foods.

Dario Dongo and Carlotta Suardi

Notes

(1) Italian Society of Human Nutrition, SINU. (2019).
Reference Intake Levels of Nutrients and Energy.
(LARN). Tables on nutrients, micronutrients, and requirements at various ages are available at https://sinu.it/tabelle-larn-2014/

(2) Council for Agricultural Research and Analysis of Agricultural Economics, CREA. (2018).
Guidelines for healthy eating.
, https://www.crea.gov.it/web/alimenti-e-nutrizione/-/linee-guida-per-una-sana-alimentazione-2018

(3) Dehghan M., Mente A., Rangarajan S., Sheridan P., Mohan V., et al., on behalf of the Prospective Urban Rural Epidemiology (PURE) study investigators. Association of dairy intake with cardiovascular disease and mortality in 21 countries from five continents (PURE): a prospective cohort study. Lancet 2018; 392: 2288-97. http://dx.doi.org/10.1016/S0140-6736(18)31812-9.