Healthy balanced diet and nutrition during Coronavirus (COVID-19)

By SABEEN SHEIKH ABID

Eating well and staying active during the coronavirus (COVID-19) outbreak is important for our physical and mental wellbeing. Eating a healthy, balanced diet with a variety of different foods will ensure you get all the essential nutrients and energy, you need throughout Coronavirus (COVID-19) outbreak.

Healthy eating is especially important for keeping your immune system in top condition. The COVID-19 pandemic is causing many changes in the daily lives of people around the world, but there are things that can be done to maintain a healthy lifestyle in these difficult times.

Everyone is encouraged to follow the World Health Organization (WHO) guidance and governmental advice to protect against COVID-19 infection and transmission. Good nutrition is particularly important before, during, and after an infection. Also, some dietary supplements can support maintaining a strong immune system as well.

Eating a variety of food and maintain a healthy balanced diet is recommended to support your immune system.

it can improve your mental and physical well-being. We realize that making healthy food choices for you and your family can be challenging at the best of times, but during the lockdown, this can feel even more difficult.

Having a healthy diet means eating a variety of different food to get a wide range of nutrients and achieve a balanced diet. Healthy eating is always important but with increased time at home, it may be something you want to focus on more. Now could also be a good time to make some small achievable changes in your eating habits.

However, eating a healthy balanced diet does promote good immune functioning and a good mood. A healthy balanced diet includes 5 portions (handful)of fruit and vegetables a day. Fruits and vegetables are a good sources of vitamin and minerals and fiber, should make up just over a third of the food you eat each day.

It is recommended that you eat at least 5 portions of a variety of fruit and vegetables every day.

They can be fresh, frozen, canned, dried, or juice. There is evidence that people who eat at least 5 portions of fruits and vegetables a day have a lower chance of infections, especially respiratory tract infections.

Also, to add good sources of protein, iron, calcium, and vitamin D are very essential. Starchy carbohydrates (bread, pasta, rice, cereals) are also part of a healthy balanced diet. These are our energy foods.

Making sure we drink plenty of fluid is also important. We should be aiming for 1.5-2L a day, will keep our body hydrated.
The healthiest balance diet emphasizes whole grain, vegetables, and fruits serve them in the greatest amounts.
Eating breakfast will give you the energy, cereals which are high in fiber and low in sugar are a good choice and are quick and easy to prepare. Add fruit to cereal for one of your five a day.

Meat portions should be smaller this will help keep dietary saturated fat in check.

Eating fruits, vegetables, and pulses such as beans and lentils are good for your health and be a good substitute for meat.
It is important we maintain a sufficient level of vitamin D. Since our main source of vitamin D is sunlight, this advice is especially important for people who are indoors much or all the time.

Everyone including children should consider taking a daily 10 microgram supplement of vitamin D. It is especially recommended that consider the higher risk of vitamin D deficiency takes a supplement.

This includes all pregnant and breastfeeding women, infants,s, and children under 5 years old.

People who have low or no exposure to the sun, people from minority ethnic groups with dark skin as those who require more sun exposure to make as much vitamin D. For optimal health, it is also important to remain physically active while at home. WHO has developed specific guidance tips and example s of home-based exercise. A good diet is important for good health.

Eating a variety of foods can improve general wellbeing. You need to eat sensibly, choosing a varied diet from a range of foods.
Not smoking and keeping active are all great ways to boost your health and immune system. Keeping active is another important way to maintain health and strength.

Physical activity can help manage stress, improve your immune system, and improve energy levels.

The food standards agency advise that it is very unlikely you can catch COVID-19 from food. However, it is important that you wash your hands regularly throughout the day, after shopping and particularly before preparing and eating food.

Take care of your body and mind at this difficult time. Eat well and stay at home.