Eating in a Coronavirus World
Healthy eating and lifestyle habits have a big impact on how well you fare and feel in a coronavirus world.
Nutrition for a Pandemic
COVID-19 has turned our world upside down. In times of chaos, it is imperative to eat well and adopt healthy lifestyle habits as we settle into our new normal. These measures strengthen our immune system, our best defense in a pandemic.
Focusing on nutrition is something that is within our control. We can choose how we care for our ourselves.
- Increase Vegetables and Fruits ... Incorporating more vegetables into your diet is a great way to keep your immune system strong. Eat vegetables of every colour, fresh or frozen. In particular, include food high in vitamin C, a potent antioxidant. Fruits and vegetables particularly high in vitamin C include red and green bell peppers, citrus fruits, kiwi, cantaloupe, papaya, broccoli, Brussels sprouts, tomatoes, cabbage, cauliflower, skin-on baked potatoes, spinach and green peas.
- Include Protein-Rich Foods ... Protein plays a major role in tissue repair and recovery.
- Include Zinc-Rich Foods ... Zinc is especially important for our immune system. Good sources of zinc include oysters, salmon, flounder, sole, some cheeses, legumes, almonds and cashews.
- Add anti-inflammatory spices ... Some spices not only enhance flavour, but also reduce inflammation in your body. Cook with a lot of garlic, onions, ginger and turmeric as well as rosemary, cinnamon, sage, cloves, oregano, parsley, mint and cilantro.
- Add fibre … Dietary fibre is found in grains, nuts, legumes, fruits and vegetables. Fibre is made up of the indigestible parts or compounds of plants, which pass relatively unchanged through our stomach and intestines. The main role of fibre is to keep the gut healthy. All health starts in the gut.
- Eat mindfully … Being stressed, anxious or bored often leads to overeating. Mindless eating on processed and sugar-rich food increases weight, anxiety, fatigue and inflammation and hampers the immune system. It is a good idea to have a few healthy snacks on hand, such as fruit, nuts, raw veggies. Avoid nighttime snacking.
