As we all know that a large number of people have been infected with Coronavirus in the past 2 years. People with low immunity have been affected more. Thus, it becomes important to know about healthy eating tips, especially when the Covid-19 third wave is on its way. It is only possible if we follow a healthy diet.
We must understand that what we eat today is somehow linked with fighting, preventing, and recovering from the Covid-19 virus. There is no assurance as to what food can prevent getting affected with Covid-19. However, adding these food groups will support building immunity.
- Fruits and Veggies
- Milk and Milk Products
- Pulses and Legumes
- Fats and Oils
Health experts say nutrition is necessary for all age groups starting right from an infant to an old people. They suggest breastfeeding for newborn babies for the first six months along with the introduction to safe and nutritious food. Younger children need a properly balanced diet for rapid growth and development, in older people; this is needed for healthier and active lives.
Simple Tips To Make Your Diet Healthier
A diet rich in vegetables and fruits has been significantly proven to offer different health benefits, such as keeping the body healthy and reducing the risk of chronic diseases. However, making sudden changes in your diet might result as overwhelming. Instead of this, it is suggested to start a few smaller ones. Here are a few recommended tips for you.
Eat a Diet Rich Fruits and Vegetables
Fruits and vegetables are rich in fibre, especially those that are deeply coloured. Such fruits and vegetables have the highest micronutrient content. The latest news from Healthcanal shows that the regular consumption of fruit and vegetables is effective in lowering risks for cardiovascular diseases (atherosclerosis, myocardial infarction, stroke), diabetes mellitus type 2, hypertension, obesity and cancer.
Include High-Fiber Foods, Whole-Grain
It is generally comprised of vegetables, fruits, and legumes (beans). A good whole grain includes Rye, Barley, Wheat, Oats/ Oatmeal, Brown Rice, Millets, etc.
Consume Good Amount of Protein
Proteins like cow’s milk, skim milk & their products, pulses, legumes, egg whites, whole grains, fish, and poultry may help you in consuming a good amount of protein and building immunity.
Add Foods That Have Omega-3 Fatty Acids
Foods like fish, Walnuts, Almonds, and Flaxseeds helps in lowering cholesterol.
Limit Your Transfat and Saturated Food
Limit your foods like cakes, fried items, butter, ghee, red meat, margarine, dalda, packaged foods, and other bakery products. You may also restrict intake of egg yolk and shellfish which are high in cholesterol.
Consume Moderate Level of Alcohol
Consume as minimum alcohol as possible.
Do Not Starve
Avoid fasting and feasting. Know your portion size and have small and frequent meals accordingly.
Regular exercises like Yoga, swimming, brisk walking, aerobics, and bicycling daily for at least 30-40minutes can help you stay fit and boost immunity.