Nutrition Tips While in Self-Quarantine
By Space Coast Daily // July 25, 2020
It is essential to eat a healthy and balanced diet to give us good health and strengthen our immune system. We use our healthy immune function as our defense against COVID-19, and following proper health guidelines will help us achieve our nutrient needs. Eating during quarantine can also be a detailed task to keep us all healthy.
Regular Intake of Fruits and Vegetables
People need vitamins, minerals, and fiber to build a healthier body and a proper immune system. Remember to set your daily meals with at least five portions, or around 400 grams of fruits and vegetables, which is an essential part of nutrition tips while in self-quarantine.
The juiced, dried, frozen, and canned fruits and vegetables count as a portion with one serving maximum per day. Including different kinds of greens into your diet like kale or wedge salad would definitely help.
Replace Refined Grains for Whole Grains
Whole grains are capable of holding the minerals, fiber, and vitamins of the grain because they retain the structure of the grain. It also provides carbohydrates, which are an essential source for energy that keeps us active.
Substitute Saturated Fats with Unsaturated Fats
Substituting saturated fats with unsaturated fats helps decrease LDL or harmful cholesterol levels, which also lessens the risk of heart disease. To do this, we should reduce eating dairy products and meats that are both high in fat. We should also reduce our intake of oils such as canola oil, oily fish, plant oils, and putting more nuts in our foods.
Consume Fewer Drinks and Foods that are High in Fat, Salt, and Sugar
A lot of people like to eat potato chips, cookies, chocolate and sugary drinks, which are all available everywhere. As part of the nutrition tips while in self-quarantine, you should know that they are all high in salt, sugar, and fat and provide only small nutritional benefits. These foods and drinks should only be taken in small amounts and not too often.
Regulate Portion Sizes
Balance is the key to getting a healthy diet working. It is tedious to count portion sizes, especially when preparing food at home, but if you learn about portion sizes it is easy enough to eyeball the right amount of food to eat.
It would be better if you have a small weighing scale in your kitchen, and remember that the portions for children are more modest.
Select Both Plant-Based and Animal Proteins
We can find proteins from both plants and animals such as fish, eggs, dairy products, meats, and beans. Protein is good for our body and helps our body to function appropriately with a healthy immune system.
As we age, the protein requirements also change. Adults need at least 0.83 grams of protein per kilogram of body weight daily.
We can also use canned and frozen alternatives that provide nutrition for our body. But you have to consider the higher salt and fat content of these products, which can be a big help in nutrition tips while in self-quarantine.
Don’t Forget to Drink
Staying hydrated helps us focus on our daily activities, and it is vital for our health. We base our water consumption on our age, weight, height, sex, and how active we are in given environmental conditions.
You may want to use slices of lemon, berries, mint, or cucumbers for a more refreshing drink. Sparkling water, unsweetened herbal tea, and unsweetened flavored water are also good for hydration.
Daily Dose of Vitamin D
Your daily dose of Vitamin D is one of the nutrition tips that you should consider because of self-quarantine restrictions. It is hard to get enough sun exposure because it is dangerous to stay outside unless we have a private backyard.
Due to this pandemic, we may need to find a way of getting your daily dose of Vitamin D without the risk of going out.
You can open your windows, balcony, or garden and let the sunlight in for a short fifteen to thirty minutes a day. Remember to put on sunscreen for your skin’s protection.
The whole world is fighting this pandemic by implementing more robust measures that people should follow. People need to survive in a different environment and these nutrition tips can be a big help while in self-quarantine.
CLICK HERE FOR BREVARD COUNTY NEWS