September 3, 2020

Top 9 Ways Nutrition Can Protect People’s Health During COVID-19

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In the middle of health crises, we must make necessary changes to ensure that we continue to stay healthy even when we’re staying at home and limiting interactions. We turn to nutrition to ensure to make sure our health is prioritized in our new normal.

1. Buy only what you need

When the COVID-19 crisis broke, there were several price-gouging instances that happened. Panic buying become a major threat and has resulted in negative consequences like a surge in food prices and unequal food distribution. It’s important that during this stressful time that you consider your own needs as well as those of others. Know what you have at home and plan your food consumption. Stocking up on food is fine but prioritize the use of what you already have in your pantry to avoid wasting food.

2. Prioritize fresh food

It’s always advisable to prioritize ingredients that are fresh and have a shorter shelf life over non-perishables. These have more nutrients and are better able to nourish than canned or processed foods. As long as it is available, continue to buy vegetables, fruits, and low-fat dairy products. Consider also freezing leftover food to avoid food waste.

3. Go for home-cooked meals

To combat this ongoing health crisis, people are asked to stay at home as much as they can. A lot of people not used to this kind of set up will tend to keep ordering takeout food. It would be great to use this time wisely to broaden your cooking skills. Home-cooked meals are a lot cheaper and the internet abounds with recipes you can follow. You can experiment with different dishes using different ingredients. Keep in mind, however, to go for healthy choices.

4. Food delivery options

As mentioned previously, home-cooked meals should be prioritized but for people who don’t have enough time for cooking or simply don’t have the kitchen space, they can turn to food delivery options. Delivery systems have greatly improved ever since dinning in at restaurants was banned. Many small businesses are offering home-cooked meal delivery. Other solutions include contact-less options where there is no interaction required which supports quarantine and isolation measures.

5. Limit salt intake

If the availability of fresh food decreases, you might have to rely on food that is canned, processed, or frozen. Remember that many of these foods contain high salt levels. The WHO recommends that people consume less than 5 grams of salt each day. To achieve this, go for foods that have no added salt or at least reduced salt. You can also rinse canned foods like beans and vegetables to remove some of the excess salt.

6. Limit sugar intake

The World Health Organization recommends that about 5% of total energy intake should come from free sugars. If you have a strong craving for something sweet, fruits should be a priority. Go for canned fruits or frozen fruits rather than fruit syrup. You can also go for dried fruits with no added sugar. Try avoiding adding sugar to your beverage and limit the amount of sugar or honey you add to your food.

7. Drink enough water

Water is undoubtedly essential for life. It not only transports nutrients in the blood, but it is also very important for the body’s temperature regulation. It helps get rid of waste as well as lubricates our joints. The recommended daily water intake ranges between 8 to 10 cups of water but this value can be changed depending on the climate and physical activity that you do. Although water is the best choice, you can also consume other drinks, vegetables, and fruits.

8. Oil and fat in moderation

Unsaturated fats are preferred over saturated fats. These can be found in fish, Shrimp, nuts, avocado, olive oil, soy, and corn oils. White meat such as poultry also contains less fat than red meat. Try to avoid processed meats since they generally have high fat and salt content. If possible, go for low-fat dairy products.

9. Consume fiber

Fiber is crucial at ensuring healthy digestion. It helps keep you full so you don’t overeat. Fruits and vegetables are great sources of dietary fiber, as well as wholegrain foods. These include oats, rice, brown pasta, quinoa, and whole-wheat bread.


Eliza Brooks is an avid blogger and an informative content writer who loves to write about travel, health, food, culture, and more. She is currently working with Jakers, the leading seafood restaurant in and around Idaho.

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