In this new emerging world, eating healthy, home-cooked food is need of an hour! The word immunity is the highlight of whatever we are having in our diets.
Lack of a daily routine increases anxiety and disturbed healthy eating patterns. One of the reason for this increase in anxiety is due to uncertainty, which can throw plans of healthy eating out of the window.
A nutritious diet can help to boost our immunity and prevent, fight, help in the recovery of any infection including COVID. In COVID-19 PANDEMIC healthy and Nutritious diet is very important even for boosting a good mood!
Proper nutrition can also reduce the probability of developing other health problems, including obesity, heart disease, diabetes, etc. here are some tips for mindful eating during COVID-19.
TIPS FOR MINDFUL EATING :
1. Schedule a daily meal plan
Even though schools, offices are shut down, have a proper dietary routine this will help in keeping your meal timings. fix your meal timings of breakfast, lunch dinner. Make weekends and holidays meal plans ahead, this will help in having a proper dietary schedule!
2. Eat a variety of food
Every day, eat a mix of whole grains like wheat, rice, nachni, and legumes like lentils and beans, plenty of fresh fruit and vegetables. Choose wholegrain foods like unprocessed wheat flour, and brown rice, daliya as they are rich in fiber and can help you feel full for a longer time. Use of nuts in diet can provide you healthy mid snacks.
3. Include fruits and Vegetables
Choose raw vegetables, fresh fruit as mid meals or as salads. Citrus fruit oranges, male, and red bell peppers (both rich in vitamin C, helps in immunity). Spices like ginger, garlic, turmeric, cinnamon black peppers can be easily added to soups, saar, aamti varan, or sabji which aids in immunity. Foods rich in zinc such as cashews, pumpkin seeds, chia seeds, cocoa powder can be included.
Magnesium-rich foods help in feel calmer. Stress can low magnesium levels. Examples are legumes, nuts, seeds, leafy greens, and whole grains.
4 .Check your salt intake
Salt intake to 1tsp a day. (5gms to 10gms). Hypertensive patients should limit up to 2.5 – 5gms /day. When cooking and preparing foods, use salt sparingly and reduce the use of sauces (like soy sauce , tomato sauce, Ajinomoto) . Pickles, papads, and chutneys should be used as comfort foods some times. Use of fresh lime or herbs like mint , ammsul (kokum) to add flavor in the meal.
5. Eat moderate amounts of fats and oils
Use healthy fats such as unsalted nuts in moderate amounts as midtime snacks instead of chips nachos. Have omega 3 rich foods eg flax seeds, chia seeds, and walnuts. have low-fat milk and dairy products. Use of skimmed milk powder in vegetable gravy. , soups can increase its nutritional value. The use of fried foods that contain trans-fat should be avoided. Practice cooking methods like steaming or boiling instead of frying food.
6. Sugar in diet
Avoid sugary drinks like fizzy drinks, packaged fruit juices. Milkshakes, energy bars, and sports drinks should be consumed in limited amounts. fresh fruits instead of sweet snacks such as cookies helps are healthy choices. Avoid binging on chocolate candies, use them as comfort foods sometimes in a week, especially for children.
Drinking enough fluids is important at all times, but more in such a COVID situation has at least 8-10 glasses of water. This helps in constipated people. Women are more prone to urinary infections, drinking water can avoid this. It is important for low blood pressure patients too. Include fluids like tea, coffee, sherbets like lemonade. Alcohol doesn’t help with hydration.
8. Limit Alcohol use
Drinking alcohol does not protect against COVID-19 and can be harmful, alcohol consumption increases health concerns, as well as causing a longer-term effect on the liver, lead to cancer, heart disease, and mental illness. There is no safe level of alcohol consumption, avoiding in such pandemic is useful.
9. Portions are important
Small portions can limit the intake and avoid overeating. Physical activity is down, overeating can lead to weight gain. Use the food plate method in which 1/2 plate is of vegetables. 1/4th carbohydrates or cereal, 1/4th protein, and 150-200ml skimmed milk.