• If you are healthy, follow the guidance provided by your governments dietary recommendations. In general, you should eat a variety of foods, including more fruits and vegetables, and fewer foods that are high in fat, salt and sugar. Remember to drink plenty of fluids, especially water. 
  

• Fruits and vegetables: Eat five portions of fruit and vegetables every day and remember, fresh, frozen, dried and canned all count towards your total five-a-day. Vegetables included as ingredients in other dishes (tomatoes in pasta sauce, onions in stew etc.) also count, so it’s actually not that hard to get your required five. It’s good to choose a variety of different fruits and vegetables. As well as providing vitamins, minerals, fiber and flavor, fresh foods add powerful antioxidants into our diet. 
• Cereals and grains: Bread, rice, pasta, potatoes and other starchy carbohydrates, (including chapattis, breakfast cereals, noodles and oats), are an important part of your meals and snacks. Aim to include one food from this group in  every meal. Choose wholegrains whenever possible.
• Meat and proteins: We all know that meat is a source of protein, but red meat should be eaten in moderation. Fish can be enjoyed a few times a week, as can chicken. Combining legumes (beans, lentils or chickpeas) with grains (rice, pasta, or bulgur, barley, etc.) forms a complete protein and makes a hearty meal!
• Dairy and alternatives: Dairy-based foods, such as yoghurt and milk provide the richest and best absorbed source of calcium in our diet. Aim for three portions a day to meet the recommended calcium requirements.
• If you have a health condition or are recovering from illness or injury your dietary needs may be different. Some illnesses can change your body’s need for nutrients and its ability to absorb them. Follow the advice of your healthcare professional if you require a special diet and do not hesitate to call them if you have any questions. During the Coronavirus outbreak please follow your government’s guidelines on how to contact your healthcare professional.

If you are unable to eat and drink enough to meet your body’s needs, then you could be at risk of malnutrition. Older people and people with specific pre-existing medical conditions are at higher risk. If you are worried about yourself or a loved one, please consult your healthcare professional. There are also reliable self-screening tools available to check for malnutrition like: https://www.malnutritionselfscreening.org/

• If this is the case, getting the nutrients your body needs may be more of a challenge. First, try to find ways to reduce your anxiety. Following your government’s guidelines can give you a sense of control and help you to relax in this situation. Follow their advice on how to stay safe, stay in touch with friends or relatives by phone or text, limit watching the news, revisit an old hobby or try gentle exercise.

• Try having small frequent meals or multiple healthy snacks during the day, rather than a few large meals. You may also find small portions easier to manage. If appetite loss persists for more than a few days, try full-fat foods like milk, yoghurt and cheese. Have a nourishing, milk-based shake or smoothie between meals. Weigh yourself to check that you are not losing weight. If so, it may be a sign of malnourishment, in which case you should consult your healthcare provider without delay.

• Improving your diet may help to improve your mood, give you more energy and help you think more clearly.

• Eat regularly: If your blood sugar drops you might feel tired, irritable and depressed. Choosing foods that release energy slowly will help to keep your sugar levels steady. These include pasta, rice, oats, wholegrain bread, cereals, nuts and seeds. Avoid foods that make your blood sugar rise and fall rapidly, such as sweets, biscuits, sugary drinks and alcohol.
• Stay hydrated: If you don’t drink enough fluids, you may find it difficult to concentrate or think clearly. It is recommended that you drink between 6–8 glasses a day. Water, tea, coffee, juices and smoothies all count towards your intake, however drinks that contain caffeine or sugar should be avoided.
• Managing caffeine: Caffeine is a stimulant, found in tea, coffee, chocolate, cola and other manufactured energy drinks. It can give you a quick burst of energy, but it may also make you feel anxious and depressed. It can also disturb your sleep should you drink coffee or black tea for example, before bed. You may also experience withdrawal symptoms if you stop suddenly.
• Eating the right fats: Your brain needs fatty acids (such as omega-3 and -6) to keep it working well. So rather than avoiding all fats, it’s important to eat the right ones. Healthy fats are found in: oily fish, poultry, nuts (especially walnuts and almonds), olive and sunflower oils, seeds (such as sunflower and pumpkin), avocados, milk, yoghurt, cheese and eggs.

• If you tend to eat more or more often when feeling anxious and worried, you may be ingesting too many calories, which can cause weight gain.

• When we eat for comfort, we often feel guilty afterwards. Try not to be too hard on yourself, as that can make you feel even worse. Understanding whether you are eating because you are hungry or emotionally upset is key. Emotional hunger usually comes on suddenly, whereas physical hunger comes on more gradually. If you have the urge to eat, try putting it off for five minutes, and chances are it will pass. Listen to your body, ask yourself how you are feeling. If you are upset, try to find ways to relax. Government guidelines actually help give us a feeling of control over the situation. Staying safe, checking in with friends or relatives by phone or text, revisiting an old hobby or trying some gentle exercise can all help us relax.

• When you are eating with others, focus on enjoying your food, or on the conversation. Avoid doing other activities at the same time, such as watching TV, checking your phone or listening to the radio.