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5 Healthy Eating Tips During Covid-19

Discussion in 'Healthy Living' started by DavenaRosalie, Oct 15, 2020.

  1. DavenaRosalie

    DavenaRosalie Silver IL'ite

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    1. Keep up fruit and vegetable intake
    Purchasing, storing, and cooking fresh vegetables can be challenging in a lockdown, especially when parents are advised to limit trips outside of the home. But wherever possible, it’s important to ensure children are still getting plenty of fruit and vegetables in their diet.

    Whenever it is possible to get hold of fresh produce, do so. As well as being eaten fresh, fruits and vegetables can be frozen where possible and will retain most of their nutrients and flavor. Using fresh vegetables to cook large batches of soups, stews, or other dishes will make them last longer and provide meal options for a few days. These can also be frozen where possible and then quickly reheated.


    2. Swap in healthy dried or canned alternatives when fresh produce is not available

    Fresh produce is almost always the best option, but when it is not available there are plenty of healthy alternatives that are easy to store and prepare.

    Canned beans and chickpeas, which provide an abundance of nutrients, can be stored for months or even years and can be included in meals in many ways. Canned oily fish such as sardines, mackerel, and salmon are rich in protein, omega 3 fatty acids, and a range of vitamins and minerals. These can be used cold in sandwiches, salads, or pasta dishes, or cooked as part of a warm meal.

    Canned vegetables, such as tomatoes, do tend to contain lower quantities of vitamins than fresh produce, but they are a great fallback option when fresh produce or frozen vegetables are hard to come by.

    Dried goods like dried beans, pulses, and grains such as lentils, split peas, rice, couscous, or quinoa are also nutritious, long-lasting options that are tasty, affordable, and filling. Rolled oats cooked with milk or water can serve as an excellent breakfast option and can be spiced up with yogurt, chopped fruits, or raisins.


    3. Build up a stock of healthy snacks

    Children often need to eat a snack or two during the day to keep them going. Rather than giving kids sweets or salty snacks, opt for healthier options like nuts, cheese, yogurt (preferably unsweetened), chopped or dried fruits, boiled eggs, or other locally available healthy options. These foods are nutritious, more filling, and help build healthy eating habits that last a lifetime.


    4. Limit highly processed foods

    While using fresh produce may not always be possible, try to limit the amount of highly processed foods in your shopping basket. Ready-to-eat meals, packaged snacks, and desserts are often high in saturated fat, sugars, and salt. If you do purchase processed foods, look at the label, and try to choose healthier options containing less of these substances. Try to also avoid sugary drinks and instead drink lots of water. Adding fruits or vegetables like lemon, lime, cucumber slices or berries to water is a great way to add an extra twist of flavor.


    5. Make cooking and eating fun and meaningful part of your family routine

    Cooking and eating together is a great way to create healthy routines, strengthen family bonds, and have fun. Wherever you can, involve your children in food preparation – small children can help with washing or sorting food items while older children can take on more complex tasks and help to set the table.

    Try as much as possible to stick to fixed mealtimes as a family. Such structures and routines can help reduce anxiety for children in these stressful situations.
     
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  2. AVisenMD

    AVisenMD New IL'ite

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    Agree with the tips you have mentioned!
    It is vital to include food items in your diet that help reduce anxiety and boost immunity, especially during this pandemic times: citrus fruits that are loaded with Vitamin C, spices like garlic, ginger and turmeric, fatty fish that are rich in omega-3 fatty acids like you mentioned, foods rich in zinc like oysters and clams, magnesium-rich foods nuts, seeds and leafy greens and of course, the probiotics like yogurt, fiber and other fermented foods.
     
    Viswamitra likes this.
  3. Viswamitra

    Viswamitra IL Hall of Fame

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    @DavenaRosalie

    Thank you for your practical suggestions on how to manage cooking at home with ease during this deadly pandemic. This time is not only great to bring in healthy eating habits but also boost our immunity to fight against COVID-19. All of your suggestions are valuable.
     
  4. ProudIndian

    ProudIndian Gold IL'ite

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    My weekly grocery list contains lot of fresh salads like power greens, cucumbers, carrots, beetroot, lettuce, seasonal fruits with banana, grapes orange or tangerine, nuts, potatoes, sweet potatoes, lemons, some frozen fruits and veggies for emergency. I try to make smoothie once a day with all greens including spinach and fruits available. That saves time to eat and give all nutrition for day. Every night I try to cut cucumbers, carrots, beetroot mixed with some fruits ready to take office next morning.
     
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  5. sankara1

    sankara1 Senior IL'ite

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  6. sankara1

    sankara1 Senior IL'ite

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    All great ideas thanks! Also to give yourself some slack on not always needing to be on point. Take a calendar and just put a tick mark if you have done 80% on point..it helps give you that mental break. Because COVID life is tough, let's get real :)
     

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