Quarantine: Food and Nutrition Tips
Good nutrition is vital for health especially in times when the immune system needs to fight back. As some of the businesses remain close and some closed permanently, there’s limited access to fresh foods. It might compromise opportunities to continue eating a healthy and varied diet. It can also possibly lead to increased consumption of highly processed foods. These types of foods tend to be high in salt, sugars, and fats. On the other hand, even with limited ingredients, one can continue eating a diet that supports good health.
Take Only What You Need and Make a Plan
Consider knowing your own needs and those of others. Evaluate what you already have at home and plan your intake. You may need to purchase a large number of foods but make sure to consider and make use of what you already have in your pantry. This way you can prevent food waste and let others have access to the food they need.
Prioritize Fresh Products
Use those that have shorter life first. If fresh products such as vegetables, fruits, and reduced-fat dairy products remain available, prioritize it. Frozen vegetables and fruits can as well be convenient to use for longer periods. Also, you can freeze any leftovers for another meal.
In regular day-to-day life, several individuals often don’t have the time to cook meals at home. Spending more time at home than usual may now offer the possibility to make those recipes you previously did not have time to make. There are lots of recipes available online for a healthy home-cooked meal.
Handling Food Safely
The safety of food is essential for food security and a healthy diet. If you are preparing foods yourself and others, it is important to follow good food hygiene. It is to avoid food contamination. Some of the good food hygiene is the following;
- Separate raw and cooked foods
- Keep your hands and utensils clean
- Cook your food thoroughly
- Use safe water and raw material
- Keep your food at safe temperatures
Limit Sugar and Salt Intake
Fresh fruit must be your priority if you crave sweet foods. When other dessert options are chosen just make sure that they are low in sugar.
The availability of fresh foods could lessen and become needed to rely more on processed, frozen, and canned foods. Lots of these contain high levels of salt. The World Health Organization recommends having less than 5 g of salt intake each day. Avoid as well from adding extra salt when cooking. You can try experimenting with fresh or dried herbs and spices for added flavor instead.
Good hydration is essential for best health. Tap water is the healthiest and cheapest drink. It is also the most sustainable as it produces no waste, compared to bottled water. Drinking water is a simple way to limit your intake of excess calories and sugar. Prevent from drinking large volumes of strong tea, strong coffee, and especially caffeinated energy drinks and soft drinks. These may tend to dehydrate you and can adversely affect your sleeping patterns.