Healthy Diet Plan to Follow during the COVID-19 Outbreak

COVID-19 Nutrition Plan : What is Good to eat during COVID-19? |Healthy Diet Plan to Follow during the COVID-19 Outbreak

source: World Health Organization

As of March 4, 2021, the coronavirus (COVID-19) epidemic has spread worldwide, with over 116 million COVID cases and over 2.5 million deaths. Since the first week of March, the number of COVID patients in the United States has increased sharply, and the country currently has more reported cases and deaths than any other country on the planet. All 50 states have been affected, with California having the largest number of deaths and coronavirus cases in the United States.

It's the need for time to follow a proper diet plan for avoiding the COVID-19 or another infectious disease. A healthy diet and proper hydration are essential to living a healthy life. People with a healthy diet have better immune systems and are less likely to get infectious diseases.

To get the vitamins, nutrients, dietary fiber, protein, and antioxidants your body needs, you can consume various fresh and organic foods every day. Drink plenty of water.

Avoid using sugar, fat, and salt to reduce obesity, heart disease, stroke, diabetes, and some forms of cancer. World Health Organization have recommended some precautions ad healthy foods to include in daily diet plan, let’s have a look some of these:

Include Fresh & Organic Food in Your Daily Diet Plan:

  Take fresh vegetables, fruits, beans, nuts, and whole grains (e.g. unprocessed corn, millet, oats, wheat, brown rice, or starchy tubers or roots like cabbage, yam, taro, or cassava).

 It's also advisable to use food derived from animal sources, including fresh milk, meat, fish, and eggs.

Daily Eat Plan:

 Two cups of fruit (4 servings), 2.5 cups of vegetables (5 servings), 180 g grains, and 160 g meat and beans (red meat 1-2 times a week, poultry 2-3 times a week) can be consumed.

Snack on raw vegetables and fresh fruit rather than high-sugar, high-fat, or high-salt diets.

Overcooking vegetables and fruit can result in the loss of essential vitamins.

 Choose frozen or dry vegetables and berries that haven't been salted or sugared.

Drink Plenty of Water:

 Water is needed for survival. It transfers nutrients and compounds through the bloodstream, controls body temperature, eliminates waste, and lubricates and cushions joints.

Per day, drink 8–10 Cups of Water

Water is the preferred option, but other beverages, fruits, and vegetables that contain water, such as lemon juice (diluted in water and unsweetened), tea, and coffee, are also appropriate.

However, excessive caffeine use should be avoided, as should sweetened fruit juices, syrups, fruit juice concentrates, fizzy and still drinks, which all contain sugar.

 Reduce salt and sugar intake.

Limit the use of salt and high-sodium condiments when frying and preparing food.

 Using iodized salt and limiting daily salt consumption to less than 5 g (nearly one teaspoon).

 Salty and sugary foods (such as snacks) can be avoided.

 Soft drinks, sodas, and other sugary beverages can be consumed in moderation (e.g. fruit juices, fruit juice concentrates and syrups, flavored milk and yoghurt drinks).

 Fresh fruits should be preferred over tasty sweets such as cookies, desserts, and chocolate.

Eat At Home As Far As Possible:

Reduce your interaction with other people and your chances of contracting COVID-19 by eating at home. Maintain a 1-metre space between yourself and someone who is coughing or sneezing. In crowded social environments such as restaurants and cafes, this is not always possible. Droplets from sick people can fall on surfaces and people's hands (e.g., consumers and employees), and with so many people coming and going, it's impossible to know whether hands are being washed often enough. Surfaces are being cleaned and disinfected quickly adequately.

Psychosocial Care and Counselling

Nutrition and hydration are beneficial to fitness and immunity, but they are not silver bullets. People with chronic illnesses who have been diagnosed with COVID-19 can need assistance with their mental wellbeing and diet to maintain their health. Seek help from appropriately qualified health care providers and community-based lay and peer counsellors for counselling and psychosocial assistance.