COVID-19 Nutrition Guide – Macronutrients Part 1

During this time it is easy to lose routine and this can lead to losing progress with your Nutrition. Here are some simple but effective strategies you can utilise in order to make sure you are keeping that progress during this time of self-isolation.


COVID-19 Nutrition Guide – Macronutrients Part 1 Carbohydrates

Focus on: Unrefined whole grains and vegetables. Think; Brown rice, quinoa, couscous, sweet potato, multigrain sourdough breads, wholegrain wraps, vegetables of every colour.

Limit: Refined and processed carbohydrates. Think: White rice, bread, potato etc, candy, lollies, soft drinks.



COVID-19 Nutrition Guide – Macronutrients Part 1 Protein

Focus on: High quality animal meats ie. chicken breast, chicken thigh, pork chops, pork loin, white fish fillets, salmon, beef, lean mince (95%). Plant based protein ie. tofu, tempeh, quinoa, lentils, spirulina. Meat Alternatives: Quorn, Vegie Delights, Gardein, Beyond Meat

Limit: Highly processed meats such as cheap sausages, deli meats, bacon, low grade protein.supplements



COVID-19 Nutrition Guide – Macronutrients Part 1 Fats

Focus on: Unprocessed fats such as oily fish, eggs, avocado, nuts, seeds, nut butters, full cream cow milk.

Limit: Processed fats such as lollies, chocolates, takeout foods, deep fried foods.


Follow along with this series as I detail more strategies such as meal planning and meal prepping that can help you keep your nutrition in good condition during this time of isolation.


2 Responses

Bart de Winter
Bart de Winter

April 30, 2020

Hi David,

I don’t know if you already had a response to your question, but here’s my two cents:

Unless you are suffering from chronic kidney desease or other kidney issues, adding some salt won’t be a problem. But i think you should consider looking into your diet and making sure you get in enough essential minerals. And make sure you salt some of your meals with 60%/30% potassium/sodium based salts.

David Schwab
David Schwab

April 18, 2020

I suffer cramps at night and towards end of workouts. Unless i take 1/2 a teaspoon of ground salt in my water daily. Is this a problem.

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