Proper hydration and hygienic nutrition are vital, not only during the Covid-19 outbreak but also on regular days. Eating a well-balanced and proper diet helps in stronger immune systems and lowering the risk of infectious diseases and chronic illness. Therefore, you should follow ‘nutrition guidance’ and add a variety of fresh and unprocessed foods in your daily life to get ample minerals, vitamins, protein, dietary fibre, and antioxidants your body needs.
Moreover, as per the nutrition guidance, you should drink enough water, avoid fat, sugar, and salt to lower your risk of obesity, overweight, stroke, heart disease, diabetes and certain cancer. However, few expert tips can help you stay fit amid the Covid-19 outbreak.
Eat unprocessed and fresh foods
- Eat vegetables, fruits, legumes, whole grains like unprocessed millet, maize, wheat, oats, or starchy tubers, brown rice, or roots like yam, potato, cassava, and taro, and foods from animal sources such as fish, meat, milk, eggs.
- Daily eating: Include 2 cups of fruit, 2.5 cups of vegetables, 160 g of meat, 180 g of grains, and beans.
- For snacks, you may include fresh fruit and raw vegetables rather than foods that are extremely high in fat, sugar, or salt.
- Avoid overcooking fruits and vegetables as it can result in the loss of important vitamins.
Drink sufficient water
- Just like consuming healthy eating, drinking sufficient water is also essential for life. It amalgams in blood, gets rid of waste, regulating body temperature, cushions joints, and lubricates.
- Drink at least 8 to 10 glass of water each day.
- However, water is the best choice, but if you like; you can include other fruits, drinks, and vegetables that contain water. For example; tea, coffee, lemon juice, etc. Remember not to consume excessive too much caffeine, and avoid sweetened fruit syrups, juices, fizzy, fruit juice concentrates, etc.
Eat adequate oil and fat
- Add fats found in avocado, fish, olive oil, nuts, canola, soy, sunflower and corn oils instead of saturated fats that are mainly found in butter, fatty meat, cream, coconut oil, ghee, cheese, and lard.
- Prefer white meat and fish that is quite low in fat.
- Where possible, opt for low-fat or reduced-fat versions of milk and dairy products.
- Avoid processed food, snack food, fast food, frozen pizza, fried food, cookies, pies, margarine and spreads.
Eat less sugar and salt
- Add the limited amount of sodium condiments while preparing or cooking food
- Keep the amount of salt less than 5 g and try using iodized salt.
- Avoid foods and snacks that high in sugar and salt.
- Lessen the intake of sodas, soft drinks, etc. which are high in sugar.
- Include fresh fruits instead of cakes, cookies, and chocolate.