The coronavirus outbreak has upended the lives of families all around the world. As offices, schools, and childcare centers are closed, many parents are finding it difficult to be stuck at home for most of the day juggling between taking care of the family, full-time work, and other challenging responsibilities. In addition to that, figuring out what to cook for the three meals of the day can be yet another daily challenge.
To make things even harder, panic buying and disruptions of food supply systems have resulted in shortage of some foods. And for many people, job loss and income loss are making grocery shopping an additional financial challenge.
At this time, there is no vaccine to the coronavirus, so having a strong immune system is one of the best solutions against it. The food we eat plays a vital role in boosting our immune system. So, in this blog, we will tell you about a healthy and balanced diet that people should follow in these difficult times.
Healthy and balanced diet
A healthy and well-balanced diet plays an important role to strengthen the immune system. It increases the body’s resistance to several infections and illnesses. The definition of a balanced diet: a diet that provides an adequate amount and variety of food to meet a person’s energy and nutrient requirements for a healthy and active life. A healthy and balanced diet must be composed of a variety of foods from different food groups. There are three major food groups:
- Energy-rich foods: These foods are a source of carbohydrates that provide energy to the body. Energy-rich foods include:
- Cereals: Wheat, rice, maize, millets, etc.
- Fats/oils: Cooking oil, ghee, butter, oilseeds, nuts, etc.
- Sugars: Honey, molasses, table sugar, jaggery, etc.
- Bodybuilding foods: These foods provide protein, a crucial macronutrient that is needed for our proper body functioning.
- Pulses: All pulses, beans, legumes
- Animal foods: Eggs, meat, poultry, fish
- Dairy products: Milk, paneer, curd, chaach, etc.
- Protective foods: These foods are the sources of vitamins and minerals that play a significant role in immunity.
- Seasonal fruits and vegetables: Dark green leafy vegetables like amaranth leaves, broccoli, spinach, fenugreek leaves, mint leaves, yellow and orange colored citrus, and other fruits
- Vitamin A, E, and C minerals: Zinc, copper, iron, selenium
Spices and herbs: Garlic, ginger, cinnamon, clove, thyme, black pepper, parsley, basil, cumin, turmeric, caraway seeds, coriander
Nuts and oilseeds: Walnut, almonds, coconut (dry), pumpkin seeds, mustard seeds, sesame seeds/oil, sunflower seeds, safflower seeds, gingelly seeds, flax seeds, chia seeds, poppy seeds
Try eating fresh and unprocessed foods
Instead of opting for canned and processed foods, always try to reach the fresh food section at the grocery store or mart. Even if you are indeed opting for canned foods, look for those with no added sugar or salt.
Avoid taking excess fats, sugar, and salt
During stressful situations, people often tend to eat, which often leads to overeating. Foods in which we find comfort are often very rich in fat, sugar, salt, and calories. These foods contain trans-fat which is harmful to the immune system. Also, while cooking, try steaming or boiling instead of frying the food. You should limit the intake of sugary juices and drinks. When craving snacks, opt for fresh fruits instead of cookies, cakes, and chocolates.
Stay hydrated
Water is essential for life. It transports nutrients and compounds in blood, regulates your body temperature, and gets rid of waste. Drink at least 8-10 glasses of water per day. Drink water instead of sugar-sweetened beverages, this will help you limit your intake of sugar and excess calories. Avoid too much caffeine.
Avoid alcohol
Alcohol is not a part of a healthy diet. Drinking alcohol does not protect against COVID-19, instead, it can harm your health. “Frequent or excessive alcohol consumption increases your immediate risk of injury, as well as causing long-term effects like liver damage, cancer, heart disease, and mental illness. There is no safe level of alcohol consumption.”
General food hygiene tips:
- Wash your hands thoroughly with soap and water for at least 20 seconds before preparing any food.
- Animal meats, poultry, and fish must be washed properly and cooked to the right temperature before consumption
- Pay attention to product expiry dates, where possible, keep perishable items refrigerated or frozen.
- Recycle or dispose food waste and packaging in a sanitary manner, avoid the build-up of waste which could attract flies and pests.
- Always use clean utensils and plates for eating.
- Wash your hands thoroughly with soap and water after eating.
Conclusion
According to the CDC, “Currently, there is no evidence that food is associated with spreading the virus that causes COVID-19.”. However, it is important to follow the protocol suggested by the government and other health bodies.
For detailed information on a healthy diet during coronavirus, you can visit WHO’s Nutrition advice for adults during the COVID-19 outbreak.