In this Pandemic, we all need Proper nutrition and hydration. People who eat a healthy diet tend to be healthier with stronger immune systems and lower risk of chronic illnesses.
So we should eat a variety of healthy and unprocessed foods every day to get enough amounts of vitamins, minerals, fiber, protein, and antioxidants.
Avoid sugar, fat, and salt to significantly lower your risk of overweight, obesity, heart disease, stroke, diabetes, and certain types of cancer.
Follow the below 3 advice to make yourself healthy and stronger in the Covid-19 outbreak.
1) Drink enough water Daily:
Water is very important as well as essential for life. The function of water is to transports nutrients and compounds in blood, regulates your body temperature, get rid of waste, and lubricates and cushion joints.
Drink at least 3-4 liters of water every day.
Water is a good choice, but you can also consume other drinks, fruits, and vegetables that contain water, for example, lemon juice, tea, and coffee. But be careful not to consume too much caffeine, and avoid sweetened fruit juices, syrups, fruit juice concentrates.
2) Eat fresh & unprocessed foods:
- Eat fruits, vegetables, legumes, nuts and whole grains, and foods from animal sources (e.g. meat, fish, eggs, and milk).
- Every day, eat 4 servings of fruit, 5 servings of vegetables, 180-200 g of grains, and 160-180 g of meat and beans.
- You should choose raw vegetables and fresh fruit for snacks rather than foods that are high in sugar and fat.
- Don’t overcook the vegetables, overcooking can lead to the loss of essential vitamins.
- Eat moderate amounts of fat and oil, not too much. Consume unsaturated fats found in fish, avocado, nuts, olive oil, soy, canola, sunflower, and corn oils but don’t consume saturated fats which found in fatty meat, butter, coconut oil, cream, cheese, ghee, and lard.
- Choose white meat and fish, which are generally low in fat. Avoid processed meats because they are high in fat and salt.
- If possible, opt for low-fat or reduced-fat versions of milk and dairy products.
- Avoid industrially-produced trans fats. These are often found in processed food, fast food, snack food, fried food, frozen pizza, pies, cookies, margarine, and spreads.
- When preparing the food, limit the amount of salt and high-sodium condiments.
- Limit your daily salt intake to less than 5 g and use iodized salt.
- Limit your intake of soft drinks or sodas and other drinks that are high in sugar.
- Choose fresh fruits instead of sweet snacks such as cookies, cakes, and chocolate.
3) Avoid eating out:
Eating out seems to be more dangerous in this Covid-19 Pandemic. So eat at home to reduce your rate of contact with other people and lower your chance of being exposed to COVID-19.
We recommend maintaining a distance of at least 1 meter between yourself and anyone who is coughing or sneezing. That is not always possible in crowded social settings like restaurants and cafes. Droplets from infected people may land on surfaces and people’s hands, and with lots of people coming and going, you cannot tell if hands are being washed regularly enough, and surfaces are being cleaned and disinfected fast enough.