Healthy Eating Tips and Suggestions While in Lockdown

Although questions have been raised regarding the transmission of COVID-19, there is currently no evidence to suggest that it can be transmitted through food or water systems. Proper home food safety is advised, including promptly refrigerating foods, keeping raw and cooked foods separate and heating food to the appropriate internal temperature. Today I’ll be sharing the list of foods which you should include for good nutrition and health, boost immunity and some healthy eating tips which you should follow.

7 Healthy Eating Tips While in Isolation  

1. Include Green Vegetables: like spinach, kale, broccoli in the diet regularly. Spinach is packed with numerous nutrients & antioxidants which increases the body’s immunity to fight against infections.
2. Don’t skip Vitamin B in Diet: as they contribute in recognizing a pathogen first and act as a security measure for our immune system. Include fortified cereals, mushrooms, fortified dairy products, legume, nuts, and seeds to boost the immune system.
3. Boost immunity with Vitamin C: Include fruits like oranges, lemons, kiwis, avocadoes, tomatoes, berries etc. Vitamin C helps to protect our body cells from oxidative stress which is the main cause of the production of free radicals and inflammation in our body.
4. Eat Healthy Snacks and Avoid Junk: You may spend all the time at home which makes your reach for comfort food easier. Avoid chips, biscuits, namkeen cookies, etc. and replace them with healthy snacks like roasted chana, makhana, air popcorn, nuts, sprouts and berries.
5. Include Vitamin D-Rich foods: The more you stay inside, the more your chances of Sun exposure will be limited. You can sit at your balcony or near a window where you can get good sunshine and enjoy a good time with family. Also include Vitamin D rich sources in your diet like fortified dairy-free milk, tofu, orange juice, mushrooms, etc.
6. Add Ginger & Garlic: to your food to strengthen your immune system and to enhance flavour. These foods have medicinal properties to fight viruses which mainly cause common cold and flu.
7. Include Good Protein in Dinner: such as legumes, lentils, chickpeas which contain vitamin B, iron, zinc, magnesium to kill pathogens. These Protein-rich foods also repair body tissue, fight viral and bacterial infections. They also maintain the integrity of the skin and mucous membranes.

7 Valuable Tips While Purchasing Food During Lockdown

1. Go Easy on Frozen Foods: As we all know most of the frozen food items are high in sodium, fat, and calories. You can try them if fresh fruits and veggies are not available or too costly but remember that canned and frozen fruits and vegetables provide the same nutrients as fresh but don’t forget to drain and rinse them before use. 
2. Minimize Your Purchases for Tempting Foods: such as chips, sodas, cookies, and ice cream which can affect your immunity. They are high in empty calories and run up your grocery bill as well. Shop wisely and give priority to nutritive foods in place of junk foods.
3. Keep Costs Down: while shopping online or at the store. Go for low-cost alternatives. Instead of buying everything ready-made, try to make some food items like hummus, salsa dip, purees, etc. at home. Don’t overstock food items. Check the labels for expiry date while shopping or after receiving through courier.
4. Use a Disinfecting Wipe: while purchasing grocery from the store. Wipe your hands and grocery cart handle then put the wipe in a closed dustbin. After shopping don’t forget to wash your hands or use a sanitizer. 
5. Use Contactless Payment: For making payment through card or in case of online payment, you can use your contactless card. If you are making payment by using a normal card where you have used a keypad, tapped the buttons and screen with your finger, then use a hand sanitizer after completing the payment transaction. 
6. Eat Fresh As Much As Possible: Try to eat freshly cooked food, avoid storing food in the refrigerator and avoid wastage of food. Always cook food in limited quantities as per your need so there aren’t any leftovers which you have to store and eat forcibly the next day. Don’t compromise immunity and gut health in this tough time due to stale food.
7. Eat Out Safely: If you are ordering cooked meals or you want to have take-out meals, take the food home right away and eat it while it is hot. Avoid storing leftovers. Order in required quantity only. If you want to store leftovers safely, wrap tightly and refrigerate and make sure that you reheat leftovers thoroughly before eating.
8. Reconnect with Family During Meals: Try to eat maximum meals together at the table without television so that you can pay attention to each other and do not overeat. After the meal, you can engage in some fun indoor activity. It’s also a good time to try healthy recipes from Healthy Reads or GOQii Play – both within the GOQii App. 

We hope this article helps you make the right choices. Do leave your thoughts below. For more healthy eating tips, tune in to experts on GOQii Play. 

#BeTheForce