5 eating habits that you should follow during the pandemic (and always) according to the WHO | The State
Proper nutrition is important for the proper functioning of the immune system.
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Polina Tankilevitch / Pexels
The nutrition is closely related to immunity, as well as risk and severity of infections. Therefore, it is necessary that we pay special attention to our diet during the COVID-19 pandemic.
The World Health Organization notes that although no food or dietary supplement can prevent or cure COVID-19, a healthy diet is important.
How to eat a healthy diet according to WHO:
1. Eat a variety of foods; no lack of fruits and vegetables
Fruits and vegetables. Consume a variety of types and colors of products daily to give your body the combination of nutrients it needs.
Unprocessed whole grains. For example: wheat, corn, brown rice or oats. They are an excellent source of fiber and provide a feeling of fullness
Legumes such as beans and lentils. Legumes are very nutritious and healthy. They provide vegetable protein, fiber, folate and iron. They are also low in fat, without cholesterol and with a low glycemic index.
Food of animal origin. Meat, dairy and eggs. Preferably poultry and fish, which generally contain less fat than beef, lamb or pork.
Fish provides protein, vitamin D, vitamin B12 and healthy fats, are the major source of Omega 3 (especially fatty fish like salmon, mackerel, sardines, lake trout, and tuna).
Between meals, the ideal snacks can be fresh fruit, raw vegetables (like carrot sticks, celery, etc.) or walnuts
2. Reduce your salt intake
Daily salt intake must not exceed 5 grams (a teaspoon).
Use little salt when preparing food. Cut down on salty sauces like soy.
When buying canned foods, opt for those No salt or added sugar. You can also choose the reduced in sodium. Rinsing foods like beans helps remove excess sodium.
3. Choose healthy fats
Instead of cooking with butter, ghee, or lard, opt for healthier fats, such as olive oil.
Choose products skimmed or semi-skimmed dairy.
Avoid fried foods, also they processed and baked goods that contain trans fat.
4. Limit your intake of added sugar
Limit sugary drinks like soft drinks, fruit juices and juice-based drinks, liquid and powder concentrates, flavored waters, energy and sports drinks. Also ready-to-drink coffee or tea and flavored milk.
It also limits the processed snacks, cookies, cakes, sweets, sugary cereals, fruits in syrup, as well as the use of sugar, syrups and honey that you add to your food and drinks.
Children should also not be given foods with added salt or sugar until after two years, and should be limited.
5. Drink enough water
Water is essential for good health. It is the best option for most people, as long as the water is safe to drink.
The Harvard Nutrition Source notes that water helps restore fluids lost through metabolism, respiration, sweating, and the elimination of waste. Helps prevent overheating, lubricates joints and tissues, keeps the skin healthy and is necessary for proper digestion. It’s the drink perfect without calories to quench thirst and rehydrate the body.
Limit alcohol consumption
WHO notes that there is a safe level of alcohol consumption. Alcohol weakens the immune system and consequently reduces the ability to cope with infectious diseases.
In no case should you consume any type of alcoholic product as a preventive or treatment measure against COVID-19.
Experts from the Harvard School of Public Health point out that in addition to the healthy nutrition, to be physically active, controlling stress and get enough sleep are fundamental actions to maintain our strengthened immune system.
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