Self-Quarantine Food and Nutrition Tips
Published On 13 Jun 2020 By Yamini Sharma
Self-Quarantine Food and Nutrition Tips: As every country across the globe is taking strong measures to control the coronavirus spread, social distancing and self-quarantine are becoming the ways of life these days. However, your health may get affected if you do not follow proper food and nutrition practice during self-quarantine.
Good nutrition is very crucial to keep the immune system of the body strong, especially during these times.
Here are some key food and nutrition guidelines/tips which you should follow during self-quarantine.
Good hydration is important for a healthy life. Drink plenty of water. Drink water instead of sugar-sweetened beverages. It is an easy way to reduce your intake of excess calories and sugar.
You can add honey and lemon to enhance the water taste and add some nutritional value to it. Cucumber or herbs like mint, rosemary or lavender are other options for the taste. Say ‘no’ to large amounts of strong tea, coffee, soft drinks and energy drinks as heavy consumption of these fluids can have adverse effects on your sleeping patterns.
Reduce Sugar Intake
Experts say, less than 10% of total energy intake for adults should come from added sugars (about 12 teaspoons). If you crave for a sweet dish, you can try having fresh fruits. Canned fruits in juice instead of syrup or dried fruit with no added sugar are also some of the good options. In a nutshell, limit the sugar intake by ensuring that the foods you are consuming have low sugar content.
Reduce Salt Intake
During self-quarantine, the World Health Organization (WHO) recommends consuming less than 5 g of salt daily. For this, you need to prioritize foods with reduced or no added salt. Choose to rinse canned foods like beans and vegetables to remove excess sodium. Remember, pickled foods contain high amounts of sodium. So, avoid adding extra salt when cooking.
You can experiment with dried or fresh herbs and spices for additional taste instead.
Reduce Fat Intake
Reduce fat intake. Choose cooking methods that require less or no fat. Grilling or steaming instead of frying foods is recommended. If needed, opt for small amounts of unsaturated oils like olive, rapeseed or sunflower oil to cook foods. Prefer healthy sources of unsaturated fats, including nuts or fish.
It is advisable to avoid consuming large quantities of butter, red meats, palm oil, full-fat dairy products, pizzas, burgers, pie crusts, biscuits, cookies.
Consume Enough Fibre
FIbre is good for a healthy digestive system. It lets you have a prolonged feeling of fullness, thereby preventing overeating. By including fruits, vegetables, whole grain foods, pulses in your meals, you can ensure an adequate fibre intake. Whole grain foods include oatmeal, brown rice, barley, pop corn, millet etc. Avoid refined grain foods like cookies, cakes, snack foods, etc
Do not take your health lightly. Especially, if you are under self-quarantine, practice these food and nutrition guidelines to keep your immune system in a healthy state. A strong immune system helps you fight illnesses and stay healthy.
Stay Safe, Stay Healthy!