As we slowly settle into the “new normal”, many of us are also finding it difficult to keep up with our health, especially maintaining a healthy diet. Eating a healthy diet is very important during the COVID-19 pandemic. What we eat and drink can affect our body’s ability to prevent, fight and recover from infections. Boosting your immune system is very important during this pandemic. Good nutrition can also reduce the likelihood of developing other health problems, including obesity, heart disease and diabetes .
Tips for maintaining a healthy diet:
Eat a variety of food, including fruits and vegetables :
Every day, eat a mix of wholegrain , legumes and plenty of fresh fruit and vegetables , with some foods from animal sources (e.g. meat, fish, eggs and milk). For snacks, choose raw vegetables, fresh fruit, and unsalted nuts.
Try to have most meals before 7-8 p.m:
If you eat most of you food hours before you sleep, your body is able to digest it better. Good digestion is key for healthy body.
Try to cut back on salt:
Limit salt intake to 5 grams (equivalent to a teaspoon) a day. When cooking and preparing foods, use salt sparingly and reduce use of salty sauces and condiments. Excess intake of salt is linked to water retention or weight; therefore, it is best to take only the required amount.
Eat moderate amounts of fats and oils:
Replace butter, ghee and lard with healthier fats like olive, sunflower or corn oil when cooking. Choose white meats like poultry and fish which are generally lower in fats than red meat. Select low-fat or reduced-fat versions of milk and dairy products.
Stay hydrated :
At times your body intermixes signals of thirst and hunger. Drinking plenty of water helps you keep away from unhealthy snacking, and is good for digestion, healthy kidneys and skin. If plain water bores you, you can try herbal tea and infused water as well.
Limit sugar intake :
Limit intake of sweets and sugary drinks such as fizzy drinks, fruit juices etc. Choose fresh fruits instead of sweet snacks such as cookies, cakes and chocolate. When other dessert options are chosen, ensure that they are low in sugar and consume small portions.
Avoid hazardous and harmful alcohol use :
Alcohol is not a part of a healthy diet. While drinking alcohol does not protect against COVID-19 and can be dangerous. Frequent or excessive alcohol consumption increases your immediate risk of injury, as well as causing longer-term effects like liver damage, cancer, heart disease and mental illness. There is no safe level of alcohol consumption.
Start your day with honey, lemon and water:
It supposedly helps rejuvenate you , rid your body of toxins and increase your metabolism.