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COVID-19: Keep yourself healthy by taking care over what you eat


This week, the CERN Medical Service has met Irène Rolfo, Novae’s dietician. Here are her tips on how to eat a healthy and balanced diet during lockdown:

  • Start your day with a healthy breakfast, such as a slice of bread with a little butter and jam, along with a plain yoghurt and a piece of fruit, or some cereal with milk and a piece of fruit. Restrict your intake of processed foods. If you’re not hungry, drink some water with lemon, or a tea or coffee if that’s what you usually do.
  • Keep to the same mealtimes throughout the week. Eating meals that are light, balanced, varied and rich in vitamins, at regular times, keeps bodily functions regular, keeps you in good health and prevents hunger pangs. These regular moments of pleasure allow us to better manage and limit our intake of calories, which is essential when we’re less physically active. If necessary, allow yourself a snack in the middle of the morning or the afternoon, but watch out for snacking on sugary and fatty foods! A small quantity of nuts (walnuts, hazelnuts, almonds) and a glass of water are your best options.
  • Depending on the weather, opt for a colourful mixed salad or a seasonal soup once a day. Enhance them with pulses, eggs or dairy products. For your other main meal of the day, don’t hesitate to cook a more elaborate dish, adapting the quantities to everyone’s individual needs.
  • Take the time to actually cook. It’s an experience that not only fulfils a need but also allows us to be creative. Cooking can awaken a sense of achievement and wellbeing, feeding your spirit as well as your body. In order to maintain or build new links with others, why not exchange your ideas and recipes with your friends or colleagues?
  • Make the most of this period to take the time to sit down and eat slowly, savouring each mouthful. It’s a pleasant way to take care of yourself and to boost your energy levels!
home.cern,Life at CERN
(Image: CERN)

If you need any advice, please don’t hesitate to contact us at medical.service@cern.ch.


Don’t forget to have a look at the Medical Service’s eight tips to help you stay in good mental and physical health during the lockdown. And click here for some advice on making your telework space more ergonomic, and here for the Medical Service’s advice on keeping fit and doing physical activity at home. Don’t miss the live fitness sessions provided by the Medical Service in collaboration with Activ’ Santé! Go to: Activ@Work on Mondays, Wednesdays and Fridays from 6 p.m. to 6.40 p.m.