Eating a healthy diet is very important during the COVID-19 pandemic. What we eat and drink can affect our body’s ability to prevent, fight and recover from infections.
While no foods or dietary supplements can prevent or cure COVID-19 infection, healthy diets are important for supporting immune systems. Good nutrition can also reduce the likelihood of developing other health problems, including obesity, heart disease, diabetes, and some types of cancer.
The coronavirus (COVID-19) epidemic is causing havoc in families all over the globe. As childcare centers and schools end, many parents are stuck in their homes for the majority of the day, juggling childcare, full-time jobs, and other responsibilities.
To make it even more difficult the frenzied buying of food and disruptions in food supply systems make it possible for some food items to be difficult to come by. For many joblessness and a loss of income have made shopping for food a financial strain.
Although many parents are seeking out ready-to-eat meals and processed food to provide a fast and affordable option to feed their families, it is possible to find plenty of easy inexpensive and nutritious alternatives. Here are five strategies to provide your children with an extensive, healthy diet that will aid in their development and growth and all while establishing healthier eating patterns.
6 healthy tips for healthy eating during coronavirus outbreak
1. Maintain a healthy fruit and vegetable consumption
The process of storing, purchasing as well as cooking vegetables fresh can become difficult when you are locked down, especially those who are being advised by parents to avoid travel outside the home. If feasible, it is important to make sure children are receiving plenty of fruits and vegetables as part of their diet. If you can obtain fresh produce make sure to do it. In addition to being fresh and delicious, the fruits or vegetables may be frozen if feasible and will preserve the majority of their nutrients and taste. Utilizing fresh vegetables for cooking large quantities of stews, soups, or other dishes can keep them fresher longer and will provide a variety of meals for a couple of days. Also, they can be frozen when possible and quickly reheated.
2. Use healthily canned or dried options in the event that fresh produce isn't available.
Fresh fruits and vegetables are usually the best choices, however in the event that it's not readily available, there are many healthy options that are simple to store and cook. Chickpeas and canned beans are full of nutrients and can be kept for months, or even years and are incorporated into dishes in a variety of ways. Canned oily fish like mackerel, sardines, and salmon are high in protein as well as omega-3 acids, and a wide range of minerals and vitamins. They can be served cold for sandwiches, salads, or pasta dishes or cooked as part of warm meals. Canned veggies, like tomatoes, tend to have lower levels of nutrients than fresh produce, however, they're a great alternative when fresh vegetables or frozen vegetables are difficult to come by. Dry goods such as dried beans or pulses as well as grains like split peas, lentils rice, couscous, or quinoa are healthy food options that last a long time. They are delicious, inexpensive, and full of nutrients. Oats cooked in rolled oats with water or milk can be served as a great breakfast choice and are a great way to spice it by adding yogurt, chopped fruits, or raisins.
3. Start a stash of healthy snacks
Children usually require an occasional snack during their day in order to help keep up and going. Instead of offering snack foods that are sweet or salty, choose healthier alternatives like cheese, nuts, and yogurt (preferably without sweeteners) or chopped fruits, eggs boiled, or other local, healthy choices. These food items are nutritious and filling and can help establish good eating habits that will last for a lifetime.
4. Reduce the amount of processed food you consume.
Although buying fresh produce might not be always feasible make sure to reduce the number of processed food items in your shopping basket. Foods that are ready-to-eat, snacks in a box, and desserts tend to be packed with saturated fats sugars, salt, and sugars. If you buy processed foods, be sure to read the label and select healthier alternatives that contain fewer of these ingredients. Also, avoid beverages that are sweet and consume plenty of water. Making use of vegetables or fruits like lemon lime cucumber slices, or berries in water is a fantastic option to add a flavor.
5. Create cooking and eating as an enjoyable and meaningful aspect of your family's daily routine
Food preparation and sharing meals can be a great method to establish healthy routines, improve the bonds of family and friends, and also be a lot of fun. In any way you can, engage your children in the preparation of food small children can assist in the washing process or sorting food items, while older children are able to tackle more difficult tasks and assist in setting the table. Do your best to adhere to set meal times as the family. The structure and routine of these families will help ease anxiety for children in stressful times.
6. Stay hydrated by drinking enough water
Good hydration is crucial for optimal health. Whenever available and safe for consumption, tap water is the healthiest and cheapest drink. Drinking water instead of sugar-sweetened beverages is a simple way to limit your intake of sugar and excess calories.
A healthy diet is essential for overall health, particularly during situations when the immune system may need to fight. A lack of fresh food could hinder the ability to continue eating a balanced and diverse diet. It could also cause an increase in the consumption of processed foods that are packed with sugars, fats, and salt. However, with the smallest amount of ingredients, you can still keep eating a balanced diet that promotes good health.