Edited by Yujin Tchun
As Covid-19 cases increase, stronger Covid-19 measured are to be conducted to prevent further infections and severity. Hence, self-quarantine is inevitable as we recognise symptoms of the virus and is requested and required to stay at home for our recovery and for the safety of others. With this being said, temporary restaurant closures and limited takeaways will also approach and fresh food resources will become less available.
In such times, being optimistic with our life and our diet has become crucial for us to stay healthy and boost our immune system; the right intake of nutrition is essential.
Here are some general tips (World Health Organisation, n.d);
Be strategic with the ingredients you select - prioritise fresh products
Prepare a home-cooked meal; what a great time to learn how to cook!
Be aware of portion size and make sure you are consuming balanced meals
Limit your salt, sugar, and fat intake
Consume enough fibre and stay hydrated at all times
Reduce alcohol consumption; if you consume any
Some best food buys (World Health Organisation, n.d)!
Long-lasting fresh fruits and vegetables
Frozen fruits and vegetables; contains high levels of fibre and vitamins, less expensive than fresh ones
Dried and canned pulses
Whole grains and starchy root vegetables; rice, pasta, oats, bread, potatoes, are all good options for storage and abundant fibre intake
Dried nuts and seeds; particularly unsalted and unsweetened, can be served as healthy snacks or added to porridge or salad
Eggs; a great source of protein and nutrients, very versatile, can be cooked in any way you prefer, boiled, poached rather than frying
Canned vegetables; fresh or frozen vegetables are typically the preferred choice, but canned vegetables such as mushrooms, peas, beans, are great alternatives for longer shelf life
Canned fish - canned tuna, sardines, and other fishes are good sources of protein and healthy fat, they are great add-ins to salad, pasta, bread, or any other food type; preferably canned in water rather than oil
Reduced-fat, shelf-stable milk; dairy products are essential too, and choosing a reduced-fat version can allow lower consumption of saturated-fat products; such as milk are beneficial dairy products.
References
Haaf, W. (2018, February 6). The 5 Best Diets For Optimal Heart Health — And Not A Fad
Among Them. Chatelaine. Retrieved March 7, 2022, from
https://www.chatelaine.com/health/heart-healthy-diets/
World Health Organisation. (n.d.). Food and nutrition tips during self-quarantine. World
Health Organisation. Retrieved March 7, 2022, from https://www.euro.who.int/en/health-
topics/health-emergencies/coronavirus-covid-19/publications-and-technical-
guidance/food-and-nutrition-tips-during-self-
quarantine#:~:text=To%20ensure%20an%20adequate%20fibre,and%20rice%2C%20
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