We are all under quarantine and have been in lockdown. Senior citizens and minors are not allowed to go out. Adults are good to leave the house, but there are specific rules to be followed, like social distancing and safety measures. So, we all stay at home since businesses are shut down under further notice, and that means eating and eating, and yes, more eating. What do we do now?
People, we have to eat healthily. That is the only way to make it through this lockdown without gaining fats.
Make your meals using vegetables and fruits.
Your body needs vitamins, minerals, and fiber. Consumption of these foods will keep your body in good health with increased immunity. This is what we need now – an immune system that is resistant to bacteria and viruses. COVID-19 must not hit us, and so, we also need to eat the right foods. One must eat five servings of fruits and veggies each day, and variety is essential as well.
Eat whole grains.
We need carbohydrates, but we have to consume the best kind of carbs, and that means whole grains. Instead of white bread or white rice, opt for unrefined grains like whole wheat. It will provide you the energy you need for the entire day with all the necessary vitamins, minerals, and fiber. One must eat at most five servings of whole grains each day.
Include unsaturated fats in your meals.
Not all fats are bad for you, and consuming the recommended daily allowance for unsaturated fats is very helpful. It will lower your body’s bad cholesterol and also lessen your risk of developing heart ailments. If possible, stay away from meats high in fat and exchange that with fish rich in Omega-3, nuts, and healthy oils.
Say goodbye to sugary and salty foods.
A study showed that too much consumption of sugar could promote the activation of cancer cells. We do not want that to happen, and so, lay low on the sugar. Salty foods are also not healthy since it can retain water within that is not needed and can cause an increase in blood pressure.
Follow the right portion of your food serving.
You have to be honest with yourself here. Follow the right serving portions, and don’t kid yourself. This is for your health. For example, a serving of fish is as big as the palm of your hand. A serving of nuts is one handful. Also, a slice of bread is one portion. You can see this guide for your reference.
Eat proteins, both from plants and animals.
This pandemic may have a shortage of food, and you need your daily dose of protein. If there is no fish, chicken, beef, or pork, you can eat plant-based alternatives. You can also opt for canned or frozen protein-rich foods. Protein builds and repairs your body tissues. These are your building blocks for bones, muscles, skin, cartilage, and blood too.
Always drink water.
Hydration is essential at this time, even if you do not go out of the house. We can survive without food for weeks, but we will die without water in just three days. Our bodies are composed of 60% water, which is why you need to consume at least three liters each day for adult women, and four liters for adult men.
Have your Vitamin D.
How can we get enough Vitamin D now that we are under quarantine and cannot go out? Open the curtain, stay by the window and bask under the sun, so to speak. Fifteen minutes is all you need. That should be a good amount of sunlight and Vitamin D for your body. The best sunlight time would be midday, three times a week, for your 600 IU (15 mcg) of Vitamin D.
Now that you have these tips use it to your advantage. We must not let the lockdown and quarantine affect our physical health. Work around it, and this is how.