What you eat is critical for staying healthy at all times and more so during Covid19 when the body needs more support to maintain and improve immunity that can protect you from infections. Bad food habits can affect your health adversely, and now that we are fighting a deadly virus, you cannot compromise with the quality of food you eat, explains Robert Trosten. Nutrition and hydration are the critical components for supporting your body most appropriately.
You must create a well-balanced diet menu that lowers the risks of infectious diseases and chronic illness. With proper nutrition, you not only stay healthy, but your body can resist the viral attack more effectively. Although the novel coronavirus has compelled us to accept any lifestyle changes, you cannot take chances with food but maintain healthy eating habits.
What constitutes healthy foods during the pandemic will become clear ongoing through this article.
Take only unprocessed fresh foods, tells Robert Trosten
Strictly avoid processed foods and focus on fresh fruits and vegetables, nuts, and whole grains likes millet, oats, starchy tubers, or roots like taro, potato, yum, unprocessed maize, or brown rice. Along with it, consume food like fish, meat, poultry, and milk. Fruits and raw vegetables are good for snacks instead of foods containing high salt, sugar, and fat.
Maintain the right quantities per serving daily, like 2 cups of fruits and 2.5 cups of vegetables suitable for 4-5 servings. To retain the vitamins in the food, avoid overcooking.
Drink sufficient water everyday, tells Robert Trosten
Water helps to keep the body hydrated, provided you drink it in enough quantity. Water regulates your body temperature, carries compounds and nutrients to the blood, and lubricates joints while cushioning them. Your body needs 8-10 cups of water every day, although you can make up for it with fruit juices and some other beverages. However, minimize tea and coffee intake as it contains caffeine. Avoid sweetened syrups and fruit juices too.
Less sugar and salt
Avoid foods with a high sugar and salt content and restrict total sugar intake per day to 5 grams and eat only iodized salt. Be careful about using sauce during cooking that contains high salt and sugar. Similarly, avoid carbonated drinks that are rich in sugar and yogurt drinks, flavored milk, syrups, and fruit juice concentrates. Substitute cakes, cookies, and chocolates with fresh fruits.
Eat fat and oil in moderate quantity
Prefer unsaturated fats over saturated fats. You can eat olive oil, avocado, soy, corn oil, sunflower oil, and canola oil and oil found in fish but not butter fatty meat, cream, coconut oil, lard, and ghee. Fish and white meat have low fat instead of processed meat. When choosing dairy products and milk, select the ones that have low fat. Avoid processed foods that have industrially produced Trans fat.
Eat home cooked foods only, and now that you are spending more time at home, you can try out your culinary skills that can surprise everyone while ensuring good health.