7 Guidelines For Proper Nutrition During The COVID-19 Quarantine

 


Are you desperately seeking a covid-19 food chart? Irrespective of the fact whether you are quarantined or self-isolated due to COVID-19, you will necessarily spend more time indoors. Following general healthy living advice such as consuming a balanced diet, staying hydrated, being physically active, sleep well, and stress management are the best advice for remaining healthy during quarantine or self-isolation. If you have food safety issues with COVID-19, adhere to the following recommendations

  1. Eat a balanced and mixed diet:No foods or supplements can ‘boost’ our immune system and prevent or treat COVID-19. However, eating a well-balanced diet, with plenty of fruits and vegetables, whole grains, plant and animal proteins and healthy fats is the ideal method to avail all the necessary nutrients required for proper health and sound immune function. Though self-isolation may make us less active, it is crucial to monitor food portions and to keep our energy balance adjusted to meet our needs. Our nutritional coach can lend you a helping hand.

  2. Start a routine and practise mindful eating: According to the guidelines set during our nutrition coaching in California, you must be eligible to tick on the following checkboxes

  • Don’t eat on the go. Be seated while eating.

  • Avoid eating directly from the bag/box. Serve your food to see and appreciate what and how much you’re eating.

  • Avoid distractions. Switch off the TV and everything else with a screen, like computers, phones, etc. while eating

  • Take small bites and chew properly and focus on the aroma and texture of the food. 

  • Put your utensils down after each bite. Don’t pick them up until before swallowing what you are chewing.

  • Don’t try to finish the whole plate. If you are full, leave the remnants. 

  1. Stay hydrated: Staying hydrated is key tor overall health. Our needs for water depend on our age, sex, weight, height, level of physical activity and environmental conditions. Consider that around 20-30% of the water we need comes from our food, our Nutrition Program in California has set average recommendations for how much water we should consume day depending on our age. Safe tap water is the healthiest and cheapest drink. To boost yourself up, apply slices of lemon, cucumber, mint or berries. Other drinks such as coffee and tea or iced tea, without sugar, are also good options for hydration.

  2. Practice safe food hygiene: Religiously do the following

  • Washing your hands for 20 seconds with soap before and after preparing or eating food

  • Covering your mouth and nose with a tissue or your sleeve during coughing or sneezing and do wash your hands after

  • Washing fruits and vegetables before consumption

  • Disinfecting surfaces and objects frequently touched

  • Isolating raw and cooked foods to prevent harmful microbes from raw foods spreading to ready-to-eat foods

  • Using separate utensil/chopping boards for raw and cooked foods and avoid cross-contamination

  • Cooking and reheating foods to adequate temperatures (≥72°C for 2 mins)


  1. Remain active at home: Our weight loss plan in California suggests scheduling time for physical activities. Taking frequent breaks from sitting by standing up and stretching or going for a quick walk if allowed. Pursue an online exercise class and remain active in dancing, playing active videogames, cleaning the house or playing with your kids. 

  2. Sleep Well: Follow a regular sleep schedule and don’t deviate from it on weekends too while working from home. Reduce alcohol intake and refrain from smoking. Caffeine has to be avoided before bedtime. Disengage from electronic gadgets during sleep and meditate.

  3. Avail information from authentic sources: There are lots of misinformation regarding COVID-19 on the internet and social media. Make sure to get all information from authentic sources, such as government websites or websites of trusted national or international organisation like WHO.

It is crucial to remain informed on the ideal practices to stay safe during this time. But we have to minimize watching the news that creates panic and is affects our mental health.
Location: United States

Comments

Post a Comment

Popular posts from this blog

5 Reasons Why Diets Don’t Work Long Term

Image
  The media feeds you new reasons to diet with an advancing new year. It’s December, which is almost a national dieting month. A nutritional coach may have promised you a better life linked to the size of your body. However, there are far too many challenges with dieting. Here dieting means all sorts of restrictions, not just food safety programs that claim to be diets. One thing can’t be ignored that diet programs employ one of the finest professional marketers. That’s why it’s more than a $67 billion industry.  Well, we are here to analyze our diet mistakes and find 5 scientific reasons why diets don’t work long term. 1. Diets don’t sustain We won’t mislead you. Yes, at the outset diets will help you lose weight. In the short-term, diets work. But there wasn’t a single study that establishes the long-term effects of a diet. It means people were able to maintain their diet and their weight loss for a brief period. A research conducted by a team running nutrition program in California
Read more

Top 10 foods for fitness

Image
  Fitness is very important at any point in life and for retaining the fitness level until old age you need to maintain healthy habits without fail. So you need to perform daily physical training along with consuming a balanced diet full of healthy nutrition. In the following section, we will mention the best foods for fitness as per the exert nutritionists from professional  nutrition coaching in California .  Fresh Green Vegetables: Plant-based foods like broccoli and kale are a good source of bone-building calcium and very effective for the persons associated with sports. Also, green vegetables like spinach, cabbage, peas are a very good source of antioxidants and digestion-promoting fiber. Thus the experienced dieticians promote eating green vegetables as the  best fitness food .  Milk: There are full of refueling sugar and bone-healthy calcium in every glass of milk, along with hydrating water, muscle-healing protein. A warm glass of milk before sleep also helps to get the rest ou
Read more

7 Essential Needs For Child Health and Nutrition

Image
  Nutrition for kids is extremely crucial as childhood is a time of speedy growth, maturity and progress. This is also a significant period for robust tooth development and avoidance of decay. The importance of childhood nutrition lies in the fact that regular eating practices and habits are developed during the initial formative years of life.  All parents must have heard that children should consume a balanced diet. It is mandatory to know the perfect balance of every nutrient. Here are the seven essential needs that every child should be provided daily:   1. Protein According to a leading nutrition program in California , protein assists a child's body to build cells, break down food into energy, combat infection, and fetch oxygen. Foods comprising of high protein levels are found in the following: Dairy products Nuts Beans Eggs Fish Poultry Meat 2. Calcium A team conducting nutrition coaching in California suggests calcium as an essential nutrient to help in developing a chil
Read more