Nutrition is Important
Nutrition and hydration are essential. People who consume a well-balanced diet have stronger immune systems and are less likely to get chronic illnesses and infectious diseases. To acquire the vitamins, minerals, dietary fiber, protein, and antioxidants your body needs, you should consume a variety of fresh and unprocessed foods every day. Drink plenty of water. Reduce your risk of obesity, heart disease, stroke, diabetes, and certain types of cancer by avoiding sugar, fat, and salt.
Eat Fresh & Unprocessed Meals
- Consume fruits, vegetables, legumes (e.g. lentils, beans), nuts, and whole grains (e.g. unprocessed maize, millet, oats, wheat, brown rice, or starchy tubers or roots like potato, yam, taro, or cassava), as well as animal-derived foods (e.g. meat, fish, eggs and milk).
- 2 cups fruit, 2.5 cups vegetables (5 servings), 180 g grains, and 160 g meat and beans (red meat 12 times per week, poultry 23 times per week) should be consumed on a daily basis.
- Snack on raw vegetables and fresh fruit rather than high-sugar, high-fat, or high-salt items.
- Overcooking vegetables and fruit can result in the loss of essential vitamins.
Drink Plenty of Water
- Water distributes nutrients and chemicals through the bloodstream, controls body temperature, eliminates waste, and lubricates and cushions joints.
- Every day, drink 8–10 glasses of water.
- Water is the best option, but other liquids, fruits, and vegetables that contain water, such as lemon juice (diluted in water and unsweetened), tea, and coffee, are also acceptable. However, excessive caffeine use should be avoided, as should sweetened fruit juices, syrups, fruit crush concentrates, fizzy and still drinks, which all contain sugar.
Consume Fat and Oil in Moderation
- Consume Unsaturated fats (such as those found in fish, avocado, almonds, olive oil, soy, canola, sunflower, and corn oils) instead of saturated fats.
- Prefer white meat (such as poultry) and fish, which are often low in fat.
- Processed meats are heavy in fat and salt, so avoid them.
- Use low-fat milk and dairy products as much as possible.
- Avoid trans fats made in factories. Processed foods, fast food, snack foods, fried foods, frozen pizza, pies, cookies, margarine, and spreads are all common sources.
Reduce your Salt and Sugar Intake
- Limit the utilization of salt and high-sodium condiments when cooking and preparing food
- Use iodized salt and limit your daily salt intake to less than 5 g (about 1 teaspoon).
- Avoid soft drinks, sodas, and other sugary beverages.
- Prefer fresh fruits over sweet treats such as cookies, cakes, and chocolate.
Eat Homemade Foods
Reduce your interaction with other individuals and your chances of contracting COVID-19 by eating at home. Maintain a 1-meter gap between yourself and someone who is coughing or sneezing. In crowded social environments such as restaurants and cafes, this is not always practicable. Droplets from sick persons may land on surfaces and people’s hands (e.g., customers and employees), and with so many people coming and going, it’s impossible to detect if hands are being washed frequently enough, and surfaces are being cleaned and disinfected quickly enough.
Psychosocial support and counseling
Nutrition and hydration are beneficial to health and immunity, but they are not magic bullets. Seek help from suitably educated health care professionals, as well as community-based lay and peer counselors, for counseling and psychosocial support.