Proper nutrition and hydration are vital for Healthy food covid. People who eat a well-balanced diet tend to be healthier with a stronger immune system and a lower risk of chronic diseases and infectious diseases. Therefore, you must eat a variety of fresh. Drink enough water. Avoid sugar, fat, and salt to significantly lower your risk of being overweight, obese, heart disease, stroke, diabetes, and certain types of cancer.
Eat fresh, unprocessed food every day
- Eat fruits, vegetables, legumes (eg, lentils, beans), nuts, and whole grains (eg, corn, millet, oats, wheat, brown rice, or starchy tubers or roots such as potato, yam, taro or cassava) and foods of animal origin. sources (for example, meat, fish, eggs, and milk).
- Daily eat: 2 cups of fruit (4 servings), 2.5 cups of vegetables (5 servings), 180 g of grains and 160 g of meat and beans (red meat can be eaten 1 or 2 times a week and poultry of pen 2 −3 times per week).
- For snacks, choose raw vegetables and fresh fruits instead of foods high in sugar, fat, or salt.
- Do not overcook vegetables and fruits, as this can lead to the loss of important vitamins.
- When using canned or dried vegetables and fruits, choose varieties with no added salt or sugar.
Drink enough water every day(!Healthy food for covid)
- Water is essential for life. It carries nutrients and compounds in the blood, regulates body temperature, removes waste, and lubricates and cushions the joints.
- Drink 8 to 10 cups of water every day.
- Water is the best option, but you can also consume other drinks, fruits and vegetables that contain water, for example lemon juice (diluted in water and without sugar), tea and coffee.
Eat moderate amounts of fat and oil
- Consume unsaturated fats (eg, found in fish, avocado, nuts, olive oil, soy, canola, sunflower, and corn oils) instead of saturated fats (eg, found in meats fats, butter, coconut oil, cream, cheese, ghee, and lard).
- Choose white meats (such as poultry) and fish, which are generally low in fat, rather than red meats.
- Avoid processed meats because they are high in fat and salt.
- Whenever possible, opt for low-fat or reduced-fat versions of milk and dairy products.
- Avoid industrially produced trans fats. These are often found in processed foods, fast food, snacks, fried foods, frozen pizzas, cakes, cookies, margarines, and spreads.
Eat less salt and sugar(!Healthy food for covid)
- When cooking and preparing food, limit the amount of salt and seasonings that are high in sodium (for example, soy sauce and fish sauce).
- Limit your daily salt intake to less than 5 g (about 1 teaspoon) and use iodized salt.
- Avoid foods (for example, snacks) that are high in salt and sugar.
- Choose fresh fruits instead of sweet snacks like cookies, cakes, and chocolate.ReadMore…