As we have been forced to stay at home worldwide regarding coronavirus threat we still should, even more, at this time, watch the way we live daily to maintain our wellbeing. We can actually use the high pressure to implement healthy changes like those recommended by the World Food Programme (WFP)'s nourishment professionals.
1. DRINK enough
The body is constructed from about 75% water. The average drinking referral is eight glasses of liquid per day. As we are much less energetic during lockdowns, as well as may not feel as thirsty, it is necessary to establish reminders to ensure we drink sufficiently.
You can add slices of cucumber, lemon or orange to the glass of water to make it more flavoured and nutritional. Avoid sweetened beverages such as soft drinks or soda due to high sugar content.
2. ENERGY foods
These foods are essential for keeping as going, working and thinking as well as fighting diseases - consider staples such as rice, pasta, bread and root crops. Wholegrain bread, as well as mixed-grain rice, are processed gradually, fuelling you for longer and promote a stable body weight.
3. GROW foods
They support physical development, specifically for children. These foods restore your body when you are unhealthy or have an infection. They are usually needed in smaller amounts, however, are vital to be eaten daily.
Grow foods include meat, fish, eggs, milk as well as other dairy products including cheese and yoghurt. It's worth buying UHT milk and other dairy items which have a longer life span and also freezing meat and fish.
Depending upon the expiry date, eggs can be kept in the fridge for approximately 3 weeks. Eggs are an excellent source of low-fat protein and different vitamins.
Restriction the intake of canned meat because it is generally high in salt and fat. Canned tuna is a healthier choice. A recommended source of proteins are plant-based staples like dry or tined lentils, pea and beans. They are rich in proteins, minerals and fibre and have a long shelf live so can be safely stored for weeks and months. Remember to soak dry legumes in water long enough before cooking.
4. GLOW foods
These foods maintain proper body function, help to protect the body from diseases and fight off diseases. All foods have some nutrients, yet vibrant fruits and vegetables are typically abundant in vitamins as well as anti-oxidants.
Develop a colourful plate with:
Green fruits and vegetables: broccoli, spinach, cabbage, lettuce, Brussels sprouts, beans, cucumbers, zucchini, peas, green pepper, apples, kiwi, grapes, lime, avocado.
Orange, yellow vegetables and fruits: carrots, pumpkin, sweet corn, sweet potato, yellow pepper, yellow tomatoes, yellow apples, apricots, oranges, grapefruit, peaches, mangoes, papaya, pears, pineapple.
Red vegetables and fruits: tomatoes, radishes, red cabbage, beets, red grapes, strawberries, watermelon, cherries, raspberries, pomegranates, cranberries, apples.
Blue and purple vegetables and fruits: eggplant, purple cabbage, purple potatoes, blackberries, blueberries, purple grapes, plums, raisins, figs.
Preserved fruits and vegetables: tinned, frozen, dried or fermented/pickled may replace fresh fruits and vegetables out of season or if they can not be acquired daily.
Processed foods and supplements:
Depending upon your scenario, fortified foods and supplements may be taken daily or incorporated with meals to supply required nutrients, in the case when the diet is insufficient in nutrients or limited as a result of food insecurity.
6. PHYSICAL activity
Do not neglect exercising! The World Health Organization recommends 30 minutes of physical activity a day for grownups and one hour a day for kids. If enabled, go outside for a walk or a run, while maintaining a safe distance from others. If you can not leave your house, find a workout video online, dancing to songs, do some yoga exercise, or pace the stairs.
7. NO foods-- what doesn`t serve you
Foods that are high in fat, sugar and also salt (heavily refined foods) should be avoided. It is crucial currently to exclude these foods, as they do not give any type of dietary advantage.