Since it appears that we are going to be fighting the coronavirus for many months to come, it’s the perfect time to switch to a new healthy lifestyle.
As we watch Netflix, eat snacks, and pace back and forth in lockdown, we may also be coming to terms with the fact that we can’t do this forever!
Most of the countries are now planning to recover from the quarantine and get back to normal life.
But as the coronavirus is still playing around, many of us are likely to be infected with the virus.
Thus, it is important to ask not only if it’s Popcorn or Doritos with tonight’s movie, but what impact your food choices could have on your overall health.
The body is made of about 75 percent water. The usual recommendation is eight glasses per day of fluid.
Good hydration is crucial for optimal health.
Drinking water instead of sugar-sweetened drinks is a simple way to limit your intake of sugar and excess calories. To heighten its taste, slices of citrus fruits may be added, as well as cucumber or herbs.
2- Consume more fruit and vegetable.
These make sure the body works well, help to protect it from diseases, and fight off illness. Colorful fruits and vegetables are generally rich in vitamins and antioxidants.
Whenever it is possible to get hold of fresh food, do so. As well as being eaten fresh, fruits and vegetables can be frozen where possible and will keep most of their nutrients and flavor.
Using fresh vegetables to cook soups, stews, or other dishes will make them last longer.
3- Use healthy snacks.
Children need to eat a snack or two during the day. Rather than giving kids sweets or salty snacks, opt for healthier options like nuts, cheese, yogurt, chopped, or dried fruits…
4- Take supplements.
If fresh foods are not your first choice on your list, then supplements should be to strengthen your immunity.
- Vitamin C:
For decades, Vitamin C has been used to help prevent the common cold. Among other functions, this vitamin helps maintain healthy skin that provides a barrier to viruses.
- Vitamin D:
A 2017 systematic review of 25 randomized trials found that taking a Vitamin D supplement seemed to have a mild protective effect against respiratory tract infections in most people.
Before taking any supplements, it’s always better to consult your doctor.
3 Things to limit to get a healthy lifestyle
1- Limit intake sugar
World Health Organisation recommends that less than 5% of total energy intake for adults should come from free sugars (about 6 teaspoons). If you crave something sweet, fresh fruit should always be the priority.
2- Limit intake salt
The availability of fresh foods may decrease and it may, thus, become essential to rely more on canned, frozen, or processed foods. Many of these foods contain high levels of salt.
Rinse canned foods such as vegetables and beans, to remove some of the excess sodium.
3- Limit intake fat
World Health Organisation suggests restricting total fat intake to less than 30% of total energy intake, of which no more than 10% should come from saturated fat.
To do this, opt for cooking methods that must less or no fat, such as steaming, grilling, instead of frying foods.
Create colorful meals with:
- Green fruits and vegetables: broccoli, spinach, cabbage, lettuce, green beans, cucumbers, green apples, kiwi, green grapes, lime, avocado…
- Orange and yellow fruits and vegetables: carrots, pumpkin, sweet corn, sweet potato, yellow apples, apricots, oranges, grapefruit, peaches…
- Red fruits and vegetables: tomatoes, red cabbage, beets, red grapes, strawberries, watermelon, cherries, raspberries, cranberries, red apples…
The reason that coronavirus is having such a significant impact on people is that we lack immunity to it.
The more actions we take to keep ourselves generally healthy, the better.