… Some basic nutritional guide
–By Abimbola Mustapha, RD–
At this crucial period of the spread of the coronavirus, public health measures and having good nutrition are required to slow the spread of the disease.
Here are some basic nutritional guide to boost our immunity.
PLAN YOUR MEALS.
You can plan for a week about what you want to serve; breakfast, lunch and dinner in order to avoid your everyday exposure to the markets or crowd. The healthiest meals emphasize whole grains, vegetables and fruits. Serve them in the greatest amounts.
REDUCE YOUR FAT INTAKE
Meat portions should be smaller – this will help keep dietary saturated fat in check. You can as well use plant meat. ( ‘tofu’ , made from soy beans.)
BUY LOW COST ALTERNATIVES
Consider low cost alternatives. Instead of going for turkey or chicken, you can do with fish. You can should also go for fresh fruits and veggies instead of canned and frozen fruits. The former are always better and cheaper anyway, except in places where they are not available.
CONSIDER PHYSIOLOGICAL NEEDS
Make special provisions for older adults or those with health conditions. For example, an elderly person can do better with fish than fried meat, juiced carrot than eating a whole carrot.
EAT HOT FOODS
Avoid eating cold meals. It is better to eat your food while it is still hot. Store left overs safely and refrigerate and be sure to reheat these left overs thoroughly before eating.
Children should be encouraged to take fruits everyday and should be given a lot of water to flush their system and keep them hydrated.
AVOID INDULGENT LIFESTYLES
This is not a period to indulge in alcohol and smoking as these can suppress the immune system and make one to be vulnerable to diseases.
Live healthy. Stay healthy. Be safe.
© Abimbola Mustapha, RD.