Eating a healthy diet is very important especially during this time of the COVID-19 pandemic. The food we eat can affect the body’s ability to prevent and fight infection. A healthy diet will help the body maintain the immune system. We often hear the term healthy food. So, what is a healthy and nutritious food? Healthy and nutritious food is food that contains balanced nutritional values needed by the body, such as carbohydrates, protein, fiber, vitamins and minerals, and water.
Types of Healthy Foods to Consume
Here is how to implement a healthy diet by choosing the types of healthy and nutritious foods recommended by the World Health Organization (WHO):
1. Consume a Variety of Staple Foods, Including Fruits and Vegetables
Try every day to consume staple foods such as rice, corn, and wheat. In addition, you can add nuts, lots of fresh fruit and vegetables, with some foods from animal sources (eg meat, fish, eggs, and dairy). If you can, choose whole grain foods such as unprocessed corn, oats, or brown rice. These foods are high in fiber so they can help you feel full longer. Choose raw vegetables, fresh fruit, or nuts as your snacks.
2. Limit Salt Consumption and Foods That Contain Salt
The recommended salt intake is a maximum of 5 grams (equivalent to one teaspoon) in a day. When cooking and preparing food, try to use less salt and reduce the use of sauces and seasonings that contain salt (such as soy sauce, stock, or fish sauce). If you want to eat canned or dry food, choose foods that do not contain added salt and sugar. Use herbs and various spices to add flavor. Do not forget to always check the labels on food, choose products with lower sodium content. Today many business that have healthy meals delivered like whly.com.au
3. Limit Fat and Oil Consumption
Replace fat sources like butter with healthier fats like olive, soybean, or corn oil when cooking. Choose white meats such as fish or poultry, which are generally lower in fat than red meat. Examples of healthy foods are foods that are processed by steaming or boiling food during cooking. Avoid foods that are baked and fried in oil.
4. Limit Sugar Consumption
Limit your intake of sugary foods and drinks such as soft drinks, liquid and powder concentrates, flavored drinks, bottled tea and coffee, and flavored milk drinks. Opt for fresh fruit instead of sugary snacks like cakes, biscuits, and chocolate.
5. Increase Water Consumption
Water is an important element in implementing a healthy diet. In fact, about 60% of the human body is made up of water. Water is needed by the body to transport nutrients and compounds in the blood, helps to regulate body temperature, and plays a role in getting rid of substances that are not used by the body. Good hydration of the body is very important for health. Drink water that is safe for consumption. Consume 8 to 10 glasses of water in one day. Avoid consuming sugary drinks to limit your intake of sugar and excess calories.
During this pandemic, several vitamins are said to be useful to help increase the body’s immunity. The vitamins and minerals that are said to increase endurance are vitamin C, vitamin D, vitamin A, zinc, and iron. Vitamin C can be obtained from oranges, strawberries, and potatoes. Vitamin D can be formed by the body with the help of sunlight. However, vitamin D can also be found in foods, such as fish oil, red meat, and egg yolks. Vitamin A (retinol) can be obtained from cheese, eggs, fish oil, milk, carrots, spinach, mango, and papaya. Sources of iron from food such as liver (liver), red meat, and beans.