COVID-19 & NUTRITION
What to eat to fight this highly contagious virus? Eat your vegetables! Choose more vegetables with purple colours such as potatoes, blueberries, carrots, broccoli, açai, grapes, cabbage, cauliflower and more! These vegetables will contain more antioxidants. These superfoods will be very protective and may help you have lesser symptoms if you catch it.
Eating a high fibre diet will improve the microbiome and hence improve your immune system. Omega 3 fatty acids, such as seeds, nuts, extra virgin olive oil, avocado, fish will help keep your membranes moist, decrease cholesterol, and improve your anti-inflammatory response.
Drinking enough water will help you keep hydrated and in turn allow you to manage cravings during quarantine.
Keep your main meals at home MAIN. Keep a firm routine and your blood sugar levels will be balanced. Set the table, eat siting down and chew well before swallowing. These steps will protect your mental health and keep your gastric transit healthy.
Always choose vegetables first such as crudités for snacks. They will save you a lot of calories! Prepare light dips to make them interesting and take the opportunity to try new blends, such as hummus and curcumin.
In order to keep a healthy weight, shop for more whole grains, legumes, vegetables and fruit. Limit your high salt, high sugar snacks and treat them as treats. Take the time to measure them and have only small portions of these at any one time. I would say to limit to a maximum of two per day. Avoid grazing all day. If you are anxious, try chewing carrots, celery, apples, gum, exercising, painting and deep breathing.
Limit flours as they are high in calories and low in fibre. Choose whole foods such as barley, quinoa, beans, lentils, chickpeas, teff, millet, seeds, nuts, fruits and more vegetables. All the protective foods are in plant form in nature. Be green and seasonal and your immune system will be running high! We can do this, stay strong!