The Covid-19 Pandemic has forever changed the lives of everyone, positively and negatively. Some people have caught this virus, and others did not survive because of weak immune systems; but for others, it has made them realize the importance of being healthy and taking care of the body.
There are still good in this situation; people have become food conscious and prioritize eating foods that give them nutrition. There are also people, because of the lockdowns, there are also people who decided to look for new hobbies like exercising.
So if you’re looking for ways how to start your healthy diet and start seeing the positive in the situation, here are the tips coming from the World Health Organization:
- Make sure to include fruits and vegetables in your diet and a range of other foods.
Every day, consume various whole grains, legumes, fresh fruit and vegetables, and certain animal products, such as wheat, maize, and rice. When possible, consume whole grain foods high in fiber which may help you feel fuller for a more extended period of time. Snack on raw veggies, fruit, and unsalted nuts as an alternative to processed foods.
- Reduce salt intake
Maintain a daily salt consumption of no more than 5 grams. Use salt carefully and limit salty sauces and condiments while cooking and preparing meals (like soy sauce, stock, or fish sauce).
You may use canned or dry food to acquire various veggies, nuts, and fruit without adding salt or sweeteners. Spice up your meals without the salt shaker using fresh or dried herbs and spices. You may minimize your sodium intake by reading the nutrition labels on your meals.
- Moderate consumption of fats and oils
As an alternative to butter and ghee while cooking, use olive, sunflower, or maize oil. Trim visible fat from meat and restrict your intake of processed meats and white meats like chicken and fish, lower in fat than red meat.
Choose low-fat or reduced-fat dairy products wherever possible and avoid processed, baked, or fried meals containing trans-fats manufactured by the food industry.
Instead of frying your meal, try steaming or boiling it.
- Limiting your sugar consumption is a good rule of thumb.
Do not overindulge in sweets and sugary beverages like fizzy drinks, fruit-flavored water or tea, ready-to-drink coffee or tea, or flavored milk drinks, including sugar.
Instead of sugary treats like cookies, cakes, and chocolate, go for a fruit or vegetable instead. Make sure that any additional dessert alternatives you choose are minimal in sugar and consumed in tiny amounts. Sugary meals should be avoided while feeding youngsters. For children under two, salt and sugars should not be introduced to their supplementary meals.
- Drink plenty of water to stay hydrated:
Hydration is essential to a healthy body. Drinking tap water whenever it's safe is the most beneficial, cost-effective way to stay hydrated. Sugar-sweetened drinks are an easy way to eat less sugar and calories.
- Alcohol should be avoided at all costs.
I don't think alcohol should be part of anyone's diet. COVID-19 is not protected by drinking alcohol, and it may be hazardous. In addition to the immediate dangers of alcohol abuse, excessive drinking may lead to long-term health problems such as liver damage, cancer, heart disease, and mental illness. Drinking too much alcohol is never a good idea.