Eating healthy diet and nutritious diet is very important during COVID -19 Lock down to keep your immunity at an ideal level. During these days of lock down due to the COVID-19 outbreak, most of us have several areas of concern. We need to figure out ‘how to eat’ in order to keep our immunity intact.
In addition to exercising regularly, quitting smoking, and drinking, maintaining a healthy diet plays a crucial role in determining how well people recover from coronavirus, the WHO has said.
Ensure you’re getting a wide range of nutrients from a balanced diet
A balanced diet is one that gives your body the nutrients it needs to function correctly. To get the proper nutrition from your diet, you should consume the majority of your daily calories in:
- fresh fruits
- fresh vegetables
- whole grains
- legumes
- nuts
- protein
Advantages of Yoga in human life…
How to achieve a balanced diet
At the core of a balanced and healthy diet are foods that are low in unnecessary fats and sugars and high in vitamins, minerals, and other nutrients. The following food groups are essential parts of a balanced diet.
Fruits
Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. These also provide a wide range of health-boosting antioxidants, including flavonoids.
Vegetables
Most vegetables are naturally low in fat and calories. Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. Options like broccoli, spinach, tomatoes, and garlic provide additional benefits.
Grains
Grains are important sources of many nutrients, including fiber, B vitamins (thiamin, riboflavin, niacin and folate) and minerals (iron, magnesium, and selenium). Whole grains do contain carbohydrates. … Carbs are an essential macro nutrient for survival, a must-have for a healthy, energized, and well body. While they should be balanced with fat and protein in your overall diet, they shouldn’t be avoided altogether.
Proteins
You need protein in your diet to help your body repair cells and make new ones. Meats and beans are primary sources of protein, a nutrient that is essential for proper muscle and brain development. Nuts and beans are good sources of protein and contain many other health benefits, as well as fiber and other nutrients. Try to eat:
lentils
beans
peas
almonds
sunflower seeds
walnuts
Dairy
Dairy products provide calcium, vitamin D, and other essential nutrients. However, they’re also major sources of fat, so it may be best to choose small portions of full-fat cheeses, and reduced-fat or fat-free milk and yogurt.
Health Benefits of Dairy. Milk and dairy foods are healthy foods and considered nutrient-rich because they serve as good sources of calcium and vitamin D as well as protein and other essential nutrients
Oils
Oils are the major source of Monounsaturated fatty acids (MUFAs) and Polyunsaturated fatty acids (PUFAs) in the diet. PUFAs contain some fatty acids that are necessary for health – called “essential fatty acids.” Because oils contain these essential fatty acids, there is an allowance for oils in the food guide.
Oils should be used sparingly. Opt for low-fat and low-sugar versions of products that contain oil. Good oils, such as olive oil, can replace fattier vegetable oil in your diet. Avoid deep-fried foods because they contain many empty calories.
Be sure to hydrate
Drinking-Water Helps Maintain the Balance of Body Fluids. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.
Water Helps Energize Muscles. Cells that don’t maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. “When muscle cells don’t have adequate fluids, they don’t work as well and performance can suffer.
Dehydration makes your skin look drier and more wrinkled, which can be improved with proper hydration.
But it doesn’t have to be just water, you can get your hydration via squash, tea, coffee and milk.
It all counts towards the 8 glasses of fluid that we need, though you may need more if it’s hot climate or you have just exercised.
More specifically you need to focus on
Micro-nutrients (vitamins & minerals) – Focus on eating 3–5 servings of fruits & vegetables every day.
Fiber intake – Focus on consuming complex carbs, vegetables, fruits, etc.
Water intake – Drink enough water to keep your urine transparent throughout the day.
Sufficient healthy fats – At least 20% of total calories.
Sufficient protein – 0.7–1.2 grams of protein per pound of body weight.