NUTRITION TIPS DURING QUARANTINE AND ISOLATION
Our Last edition was on what to eat for increased immunity to fight Corona virus. In this we we share tips on eating healthy during self quarantine and isolation.
COVID-19 linked isolation inevitably is all about being locked indoors. The vital requirements during such times for healthy living include a balanced diet, staying hydrated, being physically active, getting enough sleep, and managing stress.
Be strategic about the use of ingredients – prioritize fresh products
Those that have a shorter shelf life should be consumed first. If fresh products, especially fruits, vegetables and reduced-fat dairy products continue to be available, prioritize these over non-perishables. Frozen fruits and vegetables can also conveniently be used over longer periods of time and often have a similar nutrient profile to fresh foods. To avoid food waste, consider freezing any leftovers for another meal.
Prepare home-cooked meals
Time being on ones side home-cooked meals and exploring culinary skills are best.with a host of healthy and delicious recipes found online. Experiment with ingredients you can access, but remember to keep in mind the principles for healthy eating offered in this guidance.
Consume more fibre
Fruits and vegetables are among the most important for vitamins, minerals and fibre that our body needs for good health and normal immune function. Fibre contributes to a healthy digestive system and offers a prolonged feeling of fullness, which helps prevent overeating.
Choose whole grains over refined grains
Whole grains, unlike refined grains, maintain most of the structure of the grain, keeping the layers that hold the vitamins, minerals and fibre. They also provide an important source of carbohydrates which give us energy and can help us feel fuller for longer periods.
Replace saturated fats with unsaturated fats
Fats are an important part of a healthy diet. However, not all fats have the same effect on the health. Swapping saturated fats with unsaturated fats can help to lower cholesterol levels and reduce risk of heart disease.
Control portion sizes
It can be difficult to get portion sizes right, especially when cooking at home. Understanding what the right portion looks like can help stay in energy balance and avoiding under- or overeating. Not all foods have the same portion sizes.. Remember, children’s portions should be smaller!
Limit foods and drinks high in fat, sugar and salt
Foods and drinks high in fat, sugar and salt such as cookies, potato chips, chocolate and sugary drinks, when eaten in high amounts can lead to consumption of more calories than required. As these foods often provide little nutritional benefit, they are not needed for a healthy diet and should only be enjoyed in small amounts and eaten occasionally.
Simply put, there are no foods that will ‘boost’ our immune system and prevent or treat COVID-19. However, eating a healthy balanced diet is still essential for good health and normal immune function. So eat healthy, think healthy and keep reading!!