Healthy diets are important for our immune system and overall health. The food we eat affects how we feel and the way our body functions. Diets vary around the world due to factors like incomes, culture, habits, and access yet there are some commonalities on how to maintain a healthy diet:
Healthy diet plans you can adopt during the Covid-19 period include:
- Diversify: You should eat diverse foods across all food groups. This will give your body the important nutrients that it needs.
- Eat fruits and vegetables: Fruits and vegetables provide the minerals and vitamins needed for a healthy diet. Minimally processed canned vegetables and fruits are also a good idea in the Covid period if you want to reduce your trip to the market. Do not overcook vegetables as important vitamins might be lost when you do so.
- Limit sugar, salt, and fats: The consumption of too much sugar, salt, and fats can affect your overall health. You should make it a habit to check the labels of the food you consume and learn about the nutritional value of ingredients.
- Good food hygiene: Hygiene is important in the Covid-19 period so it is important that you keep your hands, cooking surfaces, and all cooking utensils clean. You should also cook thoroughly, use clean water, and separate raw from cooked.
- Exercise: Exercises are important for our health and well-being. Obesity has increased in the last years and it will grow as many remain indoors due to Covid-19 restrictions. Doing exercises will keep you active. Try 30 minutes of exercise daily.
- Drink plenty of water: Water is life. It is essential as it transports nutrients in the blood, eliminates waste, and regulates body temperature.
- Avoid smoking: Smoking damages the lungs and increases the probability of respiratory diseases. Smoking makes it easier for you to contract Covid so the best way is to quit smoking weed.
The Covid-19 pandemic has created a difficult period. There are physical and emotional challenges that can affect us and keeping a credible distance from others might be difficult. Tips that you can use during this period are:
- Eat nourishing meals. Eat fruits, vegetables, whole grains, and proteins. These foods keep your mind healthy and at ease during stressful periods.
- Reduce your consumption of foods that increase your anxiety. Foods like sugar, alcohol, and caffeine are culpable.
- Enjoy small treats but do not overindulge yourself.
- Avoid stress eating. Eat when you are hungry and not just while away time.
- Have routines and schedules with regards to your meals. Try to eat at regular times and avoid taking snacks in between.
- If you are staying with others then try to eat with them once in a while as this will help reduce feelings of isolation and help you eat mindfully. Cooking together with others can also help you connect.
In the Covid-19 period, you are to practice safe grocery shopping as it can help slow the spread of the virus. Some guidelines can help you shop safely, effectively, and efficiently. You can follow the following tips:
- Think ahead and limit your time in the market or supermarket. Make a shopping plan for foods that will last for a week or two. Also, be flexible in case anything goes out of stock.
- Include healthy foods that have long shelf lives in your shopping list. This can include yam, onions, cabbage, carrots, lemons, turnips, and vegetables.
- Limit the number of people that go shopping at any particular time. Do not take additional members of your family to the market if you can avoid it.
- Wear a face covering while shopping and also most stores have places where you can sanitize your hands and you should make use of the facilities provided.
- Maintain a credible distance from other shoppers and store staff.
- Touch only what you purchase or plan to purchase.
The social distance guidelines that resulted from the Covid-19 pandemic have led to a shift in food routines. There are tips you can follow if you or your family wants to eat healthily. These tips include:
- Set up times for your meals
- Plan out meals before you go to the market. This will help limit your trip and ensure a balanced diet.
- Get nutrient-rich snacks like nuts, dried fruits, yogurt, and hummus.
- Avoid sugary drinks
- Involve others in cooking meals
- Eat healthily
