COVID-19 is the infectious disease caused by the most recently discovered corona virus. This new virus and disease were unknown before the outbreak began in Wuhan, China, in December 2019.
As CoronaVirus outbreak (COVID-19) disease has put the entire world in a lock-down situation, remaining safe has become of utmost importance. With social distancing and self-isolation being taken as preventive steps to break the chain of transmission of the virus, many of us are left with childcare, full-time homework and other duties at home all day.
Maintaining a healthy routine to keep yourself within check can be yet another challenge as people are panic buying and affecting the food supply chain that makes it difficult to get fresh supplies. It is all the more relevant for you to adopt a balanced diet during this COVID-19 outbreak, exercise regularly, stay hydrated and get around 8-10 hours of good sleep too. It is important to find out what to prepare for dinner which is not an easy choice like junk food.
Although there can are cheap and low-cost ready meals and packaged foods, there are safe and convenient alternatives. The need of the hour to combat this pandemic is to develop a powerful immune system with healthy eating habits.
Here are some safe eating tips that will help you keep your diet balanced
1. Keep fruits and vegetables fresh
In a lock-down it can be challenging to buy, store and cook fresh vegetables, particularly when parents are advised to restrict trips outside the home. But it’s crucial to ensure that children always get plenty of fruits and vegetables in their diet whenever possible.
Whenever fresh produce can be taken hold, do so. In addition to being consumed fresh, fruits and vegetables may be frozen where possible, preserving much of their nutrients and flavor. Using fresh vegetables to cook large quantities of soups, stews or other dishes will make them last longer and deliver a few days’ meal choices.
2. Don’t buy only, non-perishable food.
Purchase fruits, vegetables, and legumes instead of consuming lots of pasta and rice. They can be cleaned, cut and froze. You’re going to have these ready for your next plan.
Also, nutritious, long-lasting products are dried goods such as dried beans, pulses and grains such as lentils, split peas, rice, lentil soup or sweet potatoes, which are delicious, inexpensive and complete. Oats cooked with milk or water can be an excellent breakfast choice, and can be spiced with yogurt/curd, chopped fruit or raisin.
3. Plan your shopping: buy what’s needed and equal for everyone.
Not only is this an act of solidarity for other people who do need to stock up, it also helps you reduce food waste and boost your home’s economy.
Sometimes during the day children need to take a snack or two to keep them going. Instead of offering children candy or unhealthy snacks, select healthier alternatives such as nuts, cheese, yogurt (preferably unsweetened), sliced or dried fruit, boiled eggs or other healthier choices available locally. These foods are healthier, more satisfying and help create good lifelong eating habits. So, Plan your shopping accordingly and stock as per need.
4. Don’t chuck the remains away.
If you’ve cooked too much, preserve your meals without much effort so they last longer to prevent waste, in addition to getting a recipe ready for another occasion. Note: food must be in good condition for consumption!
Seek to stop sugar drinks too and drink plenty of water instead. Adding fruit or vegetables to water such as lemon, lime, cucumber slices or berries is a perfect way to add an extra twist of flavor.
5. Stay hydrated with aromatized water.
This is the ideal time to enjoy flavored water with the increasing temperature and remain hydrated along with an extra dose of nutrients.
In a jug of water add slices of lemon or watermelon, cucumber, mint, dill, basil or other herbs and fruits. It’ll even help detoxify the body. Drink at least two liters of water a day to keep your immune system hydrated and sustain it.
Avoid the soda and juices rich in sugar; then enjoy the water with nutritious citrus or berries. If your budget is small, we recommend that water be preferred to sugar beverages. You should also substitute fresh fruits and vegetables for the consumption of sweets, snacks and pastries, because they will keep you happier and nourish you more.
6. Making the cooking and eating part of your family routine.
Cooking and dining together is an ideal way of establishing healthy habits, improving family ties and having fun. Wherever possible, include your kids in the preparation of food – small kids can assist with washing or sorting food products while older kids can take on more complicated tasks and assist set the table.
The confining in which many of us find ourselves is also an opportunity to cook at home and include children in this practice, so that they can develop healthy eating habits from a young age.
Seek to stick to the set mealtimes as much as possible as a family. Such structures and routine in these stressful situations can help to reduce anxiety among children.
7. Reduce anxiety and improve immunity
Citrus fruit and red bell peppers (both rich in vitamin C which have been shown to help the immune system in some studies) Spices: ginger, garlic, turmeric and capsaicin (from chili peppers) can easily be added to soups, stir fries, stir-fries or salad dressings.
Zinc-rich foods include oysters, clams, molds, cashews, liver, beef, and yolks of the shells. As zinc has some virus-fighting effects, you can recognize zinc as an ingredient is the cold remedy Zicam.
Foods rich in magnesium will make you feel calmer and help improve immunity. Our magnesium levels can be reduced by stress too. Examples include legumes, nuts, peas, leafy vegetables and whole grains.
Flaxseeds are an excellent source of omega-3 fatty acids. A 2011 research on medical students was one of the first to demonstrate that omega-3s can help lower anxiety. Eat foods which are rich in probiotics like pickles, cabbage that has been cut into small pieces and preserved in salt, miso. Add other antioxidants to your diet of anti-anxiety which can help your immune system.