They say that health is wealth. And when you’re living during the Covid pandemic, the saying becomes even more important. Regular washing of your hands and practicing social distancing are all required, but what you also need to do is eat to keep your strength up and fight the virus. So here are some food and nutrition tips during Covid that you could follow!
Get Healthy And Non Processed Food
Whether you’re traveling or staying at home, it’s a given that you need to maintain a healthy diet during the Covid-19 pandemic. So you need to stock up on fruits and veggies (no need to hoard them!). As far as possible, try to get fresh produce and the foods that are in season. You can also have them frozen so that they have a longer shelf life.
We understand that it may not always be possible to get everything fresh, and processed foods can seem like an easier alternative. It’s best that you avoid it. But if you must, get processed foods and look for those that have lower amounts of saturated fats and sugar.
Cut Down On Fats, Sugar, And Salt
This is Healthy Eating 101, and honestly, the most difficult thing to achieve! After all, who can say no to having a pizza or an extra scoop of ice cream when lounging at home during the lockdown? But since your health is a priority, you need to cut down on fats, sugar, and salt.
Unsaturated fats are what you should be looking at (found in fish, olive oil, and soy, for instance). If you’re a meat lover, stay away from red and processed meats, as they normally contain a high amount of fat and salt. Instead of frying your food, consider steaming or boiling, because that drastically reduces the amount of oil in it.
If you’re craving something sweet, think fruit, not candy. It’ll be just as tasty (well, almost!) and many times as healthy. We aren’t asking you to abandon desserts altogether, but look for something that has lesser sugar in it. At the same time, try eating smaller portions.
Drink Enough Water
You’ve probably heard “Stay hydrated” all too often, but that’s not without good reason either! Drinking water is essential if you want to stay healthy. What’s more, it has zero calories and does the very important function of keeping you hydrated. So make a point that you drink at least 8-10 glasses of water a day.
If you feel drinking plain water is boring, you can zest it up by adding citrus fruits and giving it flavor. Alternatively, infused water is also a good choice, and will make hydration tastier! As far as possible, stay away from fizzy drinks and sweetened fruit juices as they contain sugar.
Avoid Eating Out
The best way to fight the Covid pandemic is to simply wait it out. Social distancing is the way to go. With that in mind, you want to avoid going to your favorite restaurant. It’s not because the restaurant may have not put Covid safety measures in place, it must have. Also, there’s no evidence that Covid spreads through food.
But as restaurants have started opening up in India, they’ve also started getting crowded. There’s always a risk that a patron may have the virus (and not exhibit symptoms, either). So it’s a safe practice to avoid eating out during Covid. If eating out is unavoidable when you’re traveling, make sure that you sanitize your hands before and after eating. Also, try to stay away from crowded places.
Order Food Home
If you don’t feel like cooking, and as mentioned above, are avoiding eating out, having food delivered to your house is a viable option. With the pandemic, many food delivery apps have modified their protocols keeping in mind food safety and contactless deliveries. If your favorite restaurant is also affiliated with said food delivery apps, you can easily order what you love. With that being said, we recommend that you don’t do this regularly, as nothing can beat the nutritional value of home-cooked food.
Cook At Home
This is easily the best way to ensure that you’re eating healthy food: you get the ingredients and you get to decide how healthy you can make it. Moreover, cooking can also turn out to be a great time to bond with your family. If you have kids, get them involved in the process too!
You can also try your hands at cooking foods from their favorite restaurant with a healthy and nutritious twist. When you’re traveling, this is possibly the safest way of eating. You don’t need to risk getting in crowded restaurants and potentially expose yourself to the virus.
Get A Lot Of Snacks
If you have kids and are traveling with them, this is a must-have. Kids would want snacks often and having a stock of them would greatly help. But instead of opting for the usual fried potato chips and chocolates, you need to get something healthy. Consider getting snacks like nuts or granola bars. Even something like unsweetened yogurt and cheese would make for healthy alternatives.
Regular exercise is key for maintaining good health. But sitting at home for months on end has a detrimental effect on your body, and the Covid lockdown has ensured that. So you need to take time off for exercise. Whether you’re at home or on a workation, do some basic exercises like squats and push-ups to keep your strength up. Or if you’re an outdoorsy person, go for jogs and cycling. But keep in mind that you have to follow social distancing when outside!
These are just the basics of food and nutrition tips during Covid. But as no two people are the same, it’s recommended that you consult your doctor or dietitian to get a more customized diet plan so that you can stay healthy during the Covid lockdown.
What Are Foods To Avoid During The Covid-19 Pandemic?
WHO recommends avoiding red meats and fatty foods, and especially foods with trans fats. Foods that are minimally processed and with enough fiber are recommended.
Can I Get Covid-19 From Eating Fresh Food?
There’s no evidence that you can get Covid by eating fresh food. In fact, WHO recommends that you incorporate fresh food into your daily diet. But like always, make sure that you wash them well before eating.
How To Limit Sugar Intake During The Covid-19 Quarantine?
Limiting your sugar intake is important to keep yourself healthy. But if you get a sugar craving, consider eating fresh fruit. Dried or frozen fruit, syrups, and foods with no added sugar are also good alternatives.
Can The Coronavirus Disease Spread Through Feces?
The chances of the coronavirus spreading through feces are very low. So you needn’t worry about the virus spreading this way.
What Can I Do To Prevent Covid-19 During Grocery Shopping?
Sanitize Your Hands: Before entering the store, make sure that you use a hand sanitizer with at least 60% alcohol. The same goes after you store your purchases in your house.
Follow Social Distancing: Keep at least a 1-meter distance away from other shoppers/staff and have your mask on.
Opt For Home Deliveries: If your grocery store offers home delivery services with proper hygiene practices, it’s recommended that you opt for it. That would reduce the risk of you having to come in contact with other people.
How Can One Stay Physically Active During Covid-19 Self-quarantine?
Staying at home during quarantine might tempt you to just do nothing, but a bit of physical activity can work wonders. Here’s what you can do:
Walk: Even if you’re within the confines of your house, you can still walk around the house. Just the act of standing up every 30 minutes or so can help your body.
Plan Activities With Friends/Family: Perhaps doing an activity with loved ones can make it more exciting for you. It’ll keep you healthy and also spend quality time!
Stick To A Routine: It’s easier to fall back into doing nothing, so make sure you fit exercise into your routine. You could join an online class or have reminders. Set goals for yourself and maybe treat yourself if you reach them.
Can I Exercise Outdoors During The Coronavirus Pandemic?
You can exercise outdoors during the coronavirus pandemic, provided you’re keeping yourself away from crowds and don’t have any symptoms yourself. Also, keep in mind the Covid regulations of your area.
What Preventative Measures Can I Take Against The Coronavirus Disease?
Four simple precautions can greatly help in reducing the risk of getting Covid-19:
Wear A Mask: Covid spreads when an infected person talks, coughs, or sneezes, releasing the virus particles in the air. Wearing a mask, especially the N95, can help in reducing the spread of the virus.
Wash Your Hands: Your hands touch a lot of surfaces, which may have the virus, and then touching your eyes, nose, or mouth can lead you to get infected. To remedy that, wash your hands regularly with soap and water, or a hand sanitizer with at least 60% alcohol.
Maintain Safe Distance: Keeping at least 6-feet distance from others means you’re not in close contact with someone who may be infected. Combine social distancing with a mask, and you’re even safer!
Get Vaccinated: Vaccination drives have begun. So make sure that you register yourself for the shot on the Aarogya Setu app/Cowin portal. Keep in mind that getting vaccinated doesn’t make you immune to the virus, it only makes you more resistant to it. So the other three precautions mentioned above still apply!
Food & Nutrition Tips To Beat CovidBuilding Your Immunity & Eating Well During Covid Times