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Take care during this quarantine

In order to help people, eat healthy during quarantine and isolation, in such a way that the coronavirus can be combated or prevented, in the following note, we will share with you a food guide that will be very useful to you both. for you as for your family.

High-fiber foods that are digested slowly, such as whole grains and pasta, stabilize blood sugar levels. Studies show that foods containing omega-3 fatty acids protect against heart disease and relieve mild depression.

Shellfish, nuts, seeds, and oils like canola, flax, and soy provide these nutrients. Other foods you should eat include:

  • Oranges: They are high in vitamin C and can last a long time in the fridge.
  • Milk or milk alternatives: They are a smart choice, especially if you have children.
  • Carrots: They are a good source of beta-carotene, an important immunity booster.
  • Beans and lentils: They have zinc and are also good for immunity.
  • Spinach and almonds: They are rich in magnesium, which will help you sleep and control stress.
  • Oysters, mussels, liver, beef and egg yolks: These foods also contain Zinc and will help you fight some effects of COVID-19.
  • Blueberries: This fruit full of antioxidants will allow you to improve and support your immune system.

Get enough fiber 

Fiber contributes to a healthy digestive system and provides a prolonged feeling of fullness, which helps prevent overeating. To ensure adequate fiber intake, try to include vegetables, fruits, legumes, and whole foods in all your meals.

Whole-grain foods include oatmeal, whole-grain pasta and rice, quinoa, and whole-wheat bread, rather than refined-grain foods like white pasta, rice, and white bread.

Keep hydrated 

Good hydration is crucial for optimal health:  As long as it is available and safe for consumption, water is the healthiest and most sustainable beverage. Drinking water instead of sugary drinks is a simple way to limit your intake of sugar and excess calories.

To enhance its flavor, you can add fresh or frozen fruits such as berries or citrus slices, as well as cucumber or herbs such as mint, lavender, or rosemary.

Avoid drinking large amounts of coffee, tea, and especially caffeinated sodas and energy drinks. This can lead to dehydration and negatively affect your sleep patterns.

Limit your salt intake 

You may be eating some canned, frozen, or processed foods now more than ever. Many of these contain high levels of salt. It is recommended to consume less than 5 g of salt per day. To achieve this, prioritize foods with reduced or no added salt. Consider rinsing canned foods, like vegetables and beans, to remove some of the excess sodium.

50-75% of salt intake comes from the foods we eat, rather than what we add ourselves. Since you may already be consuming enough salt, avoid adding extra salt when cooking.

Limit your sugar intake 

Also, it is advised that less than 5% of the total energy intake for adults come from free sugars (approximately 6 teaspoons). If you want something sweet, consuming fresh fruits should always be your priority. Frozen fruit, canned in juice instead of syrup, and dried fruit with no added sugar are also good options.

When you want to eat desserts, make sure they are low in sugar and try to eat small portions. Watch out for low-fat options, as they are often high in added sugars. You can also look out various possibilities with semaglutide to lower your calorie intake.

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