Taking care of your health is necessary during the COVID-19 pandemic. So, every one of us, including babies and teenagers, should follow a healthy diet regularly. The food that we will be consuming may affect our body’s immune system, and lower our ability to fight and recover from several diseases.
To date, no food or dietary supplements have been found that can stop or cure COVID-19 infection. So, we have only one option, it is to make our immune system strong by following healthy diets. By taking good nutrition, vitamins, minerals, and protein, we may reduce the chances of COVID – 19 attacks as well as other health issues such as obesity, blood sugar, diabetes, kidney infections, liver infection, and some types of cancer.
For kids and babies, a healthy and balanced diet is necessary. With a proper diet, they will grow stronger and develop a healthy mind. For older people, a balanced diet is necessary to get a healthy and active life ahead.
Tips to follow a healthy diet regularly
1. Cut back on salt
You must limit the amount of daily salt consumption to 5 grams. It is equivalent to a teaspoon of salt in your meal per day. While making your meal, you should consider using salt as low as possible. You should also limit using salty sauces and condiments such as fish sauce, soy sauce, or others in the food.
If you use canned or dried food, you should give priority to the varieties of vegetables, nuts, and fruits. Make sure they aren’t added with salt and sugar. While buying any food item, make sure you check labels on the packages and select only the products with low sodium.
To avoid salt while eating, remove the salt shaker from your table.
2. Limit your sugar consumption
You should refrain from having ready-to-drink tea and coffee and flavored milk drinks, sugary drinks with fizz, liquid syrups or powder concentrates, packaged fruit juices or juice flavored drinks, and last but not the least…energy and sports drinks.
If you feel thirsty at any point in time, which is quite natural, just rely on the old, plain drinking water. You don’t have to buy packaged water from stores. Normal tap water is a healthy and cheaper option to drink.
If you still feel like having sweet juice, pick up fresh fruits, and prepare juice at home instead of buying sweet packaged juices with preservatives.
3. Eat fresh fruits and vegetables
You should consume a mix of whole grains such as wheat, millet, corn, maize, oats, and brown rice in your daily meal. They contain valuable fiber which can help you feel full for longer, and they are easy to digest. Add as many green veggies and fresh fruits to your diet. Animal protein sources, such as meat, fish, poultry, eggs, and dairy should be included in your meal at a moderate level.
To prepare snacks you may select green vegetables, fresh fruits, and unsalted nuts. Try to keep your kids away from sugary snacks such as cookies, cakes, and chocolates. Limiting salt and sugar in your kid’s meals will be good for their health.
4. Moderate your fat and oil consumption
You should try to avoid fat and oily foods such as butter, cheese, whipped cream, beef ribs, fried chips, animal fat or lard, margarine, etc and have olive, soy, sunflower, or corn oil instead.
You may eat white meat like poultry and fish which are normally lower in fats compared to red meat. Processed meats may have a high-fat content and are harmful to health. You may go for steaming or boiling instead of frying food when cooking.
Milk is an essential part of our diet, so you may choose low-fat or reduced-fat versions of milk.
5. Avoid alcohol consumption
Alcohol shouldn’t be included in a healthy diet plan. Drinking alcohol does not improve your immune system or protect you from COVID-19 infection. Rather, drinkers are much more vulnerable to outbreaks compared to non-drinkers.
Frequent or excessive alcohol consumption may reduce your immunity and stamina, and also cause liver damage, cancer, heart disease, and trigger mental health disorders.
Remember, there is no safe level of alcohol consumption for anyone. So, stop drinking from now on if you want to survive.