A Guide to ECQ Meal Planning

Almost a month after most local governments in Central Visayas has announced Enhanced Community Quarantine (ECQ), the residents are still struggling with the abrupt change in their daily lives, and that includes obtaining and consuming food.

With the fear of possibly contacting COVID-19, others are also grappling to make sure that there is enough food to provide for the needs of all the members of the household.

In times of uncertainty, it is normal to feel anxious, sad, stressed, and scared. Maintaining a healthy daily routine can help manage some of these stressors. One way we can do this is by sticking to regular mealtimes and planning meals in advance. This can help us meet our nutrient requirements and allow us to get the most out of the food we have and reduce food wastage.

With the increase of COVID-19 in the country, panic buying is developing into a problem as families prepare to be home for an extended period. Panic buying leads into a scarcity of food supplies and subsequent increase in food prices, over-consumption of food which will result in other health problems making you more at risk from the disease, and keeping that foodstuffs from others who need them most. It is therefore important to consider your own needs, as well as those of others.

A well-planned meal can help you and your family meet your nutrient needs, boost your immune system to prevent infection. A good meal plan will ensure that you are eating well within the budget. Here are some ways to help you plan out that healthy week’s menu:

– Make sure you have a Meal Plan and your Quarantine Pass as you get the ingredients. Assess what you already have at home and plan your intake. You might feel the need to purchase large amounts of food. But make sure to consider and utilize what is already in your pantry, as well as foods with shorter shelf life. This way you can avoid food waste and allow others to access the food they need.

– Keep Hot Foods Hot and Cold Foods Cold. Hot foods must stay hot (above 140°F) and cold foods must stay cold (below 40°F) so that you can prevent the spread of dangerous bacteria.

– Practice “FIFO” First In, First Out method. It is a reminder to consume perishable items in the order they have been purchased. This way, you’re more likely to notice the older food items and use them up before they go “bad”. Prioritize fresh products. Use fresh ingredients and those that have a shorter shelf life first. If fresh products, especially fruits, vegetables, and reduced-fat dairy products continue to be available, prioritize these over non-perishables. Frozen fruits and vegetables can also conveniently be used over longer periods of time and often have a similar nutrient profile to fresh foods.

– Be aware of portion sizes. It can be difficult to get portion sizes right, especially when cooking from scratch. Being at home for extended periods, especially without company or with limited activities can also lead to overeating. Using the Pinggang Pinoy for your reference on what constitutes healthy portions for the different age groups will make your life easy and at the same time avoid food wasting.

If you need more help in planning for a menu for the week. Check out the recipes in NNC’s Facebook page.