Nutrition during COVID-19 outbreak | Health.D Cam

December 2, 20206min290

COVID-19 is a new disease that spreads rapidly from person to person through a close contact with an infected person. The disease is usually difficult to prevent and distinguish whether one is infected or not. In addition to hygiene practice and social isolation, we can further reduce the risk of infection by choosing a healthy diet to help strengthen the immune system, which is recommended by experts as following:

Eat fresh and unprocessed food every day
Eat fruits, vegetables (for example, beans) and whole grains (eg, unprocessed corn, wheat, brown rice or starchy tubers such as potatoes or cassava) and meat-based foods (fish, eggs and dairy). Eat a variety of foods daily: juices, vegetables, meat and beans (red meat can be eaten 1-2 times a week and chicken 2-3 times a week).

For snacks, choose raw vegetables and fresh fruits rather than sugary, fatty or salty foods. Do not overcook vegetables and fruits as this can lead to loss of essential vitamins. When using canned or dried fruits and vegetables, choose products that do not require additional salt or sugar.

Drink enough water every day
Water is essential for life. It transports nutrients and compounds in the blood, regulates your body temperature, eliminates waste, builds mucus and relaxes the joints.
Drink 8 to 10 glasses of water every day. Water is the best choice, but you can also drink other fruits and vegetables that contain water, such as lemon juice (unsweetened water), tea and coffee. But be careful not to consume too much caffeine and avoid sweetened juices, syrups that are high in sugar.

Eat fat and oil in moderation.
• Eat more unsaturated fats (eg. in fish, avocados, nuts, olive oil, soy, sunflower, and corn oil), rather than saturated fats (eg. in meat, butter, coconut oil, and snail oil)
• Choose white meat (eg. poultry) and fish, which are generally lower in fat than red meat
• Avoid processed meats because they are high in fat and salt
• Choose low-fat dairy products
• Avoid industrially produced fats. These are often found in processed foods, fast food, snacks, fried foods, pizzas, frozen foods and cookies.

Eat less salt and sugar
• When cooking and preparing food, limit the amount of salt and sodium-containing substances (eg. soy sauce and fish sauce)
• Limit your daily salt intake to less than 5 grams (about 1 teaspoon) and should use iodized salt
• Avoid snacks (eg. Food high in salt and sugar)
• Limit the consumption of soft drinks or sodas and other beverages that are high in sugar (eg. fruit juices, juices and syrups and yogurt…)
• Choose fresh fruits instead of snacks such as cakes, pastries and chocolates.

Avoid eating out
Eat at home to reduce your rate of contact with other people and reduce the chances of exposure to COVID-19. Keep a distance of at least 1 meter between you and the person coughing or sneezing. Then you can not do it all the time, practice it in crowded places such as restaurants and cafes. Drops of water from an infected person can fall on the surface and hands of other people (eg. customers and staff) and with so many people coming in you may not know if your hands have been adequately washed. The surface is cleaned and washed quickly or not.

Article by: Health.D Cam
Source: WHO EMRO

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