Proper nutrition and hydration are essential in our daily life and especially during an outbreak. In general, people who eat a well-balanced diet tend to be healthier with stronger immune system. We are all in this together. Let’s make the most of it to come out stronger, wiser and ready to cherish and enjoy all the great times ahead!
Here are the most important things to keep in mind:
1. Minimize your supermarket trips
- Plan ahead. Picture what breakfast, lunch, and dinner will be for at least the next week and make a list of the food items required for those meals. After all, working from home does not mean there will be more time to cook when you have a lot to juggle around between the house, your kids and work deliverables .
- Make a shopping list..and stick to it! This will help you remember all the items you need and will minimize your impulse shopping and your supermarket trips.
Tip: Think about what your family like, which dishes are easy to prepare and not time consuming.
If you have kids at home, occupy their time and include them in meal planning, preparation, and clean-up. This will motivate them to learn more about healthy food and responsibility.
- Try online shopping. It saves you time and minimizes your presence in crowded places. But keep an eye on the delivery timelines.
2. Stock-up on nutritious foods that last for a week or more
Vary between different fruits, vegetables, meats, legumes, nuts, seeds, whole grains, eggs and dairy. Many of the vitamins, minerals, and antioxidants in these foods help support your immunity. And don’t be afraid to go for frozen fruits and vegetables. Many of them are just as good as the fresh ones!
- Grains: flat bread, whole-wheat toast, tortillas, bread rolls, pasta, rice, bulgur, quinoa, refrigerated pizza crust and Nestlé wholegrain breakfast cereals.
- Fruits: robust fresh fruit (apples, pears oranges, lemons) or plain frozen (berries, mangoes
- Vegetables: sturdy fresh veggies (broccoli, cauliflower, eggplant, onions, celery garlic, carrots, avocadoes, potatoes) or plain frozen (green beans, peas, spinach, molokhiya, okra, corn)
- Sauces and Pastes: tomato sauce, pasta sauce, cooking pastes (Try the new range of Maggi pasta sauces and cooking pastes)
- Soups & Broths: Look for dehydrated or canned options that last longer in your pantry (our new quinoa and lentil soup and freekeh and onion soups are not only delicious but so nutritious)
- 100% Juice—refrigerated or boxed
- Milk: Fortified powder milks are great options! Opt for KLIM Move+; NIDO GUMS or NIDO fortified
- Eggs, Cheese and Yoghurt: white hard cheeses are healthy options and low-fat yogurt can make a great snack base.
- Legumes and Pulses: great sources of plant protein! Try lentils, canned chickpeas, fava beans and white beans for convenient fast cooking
- Nuts and Seeds: unsalted are healthier options. Nut butters are also good sources but in moderation
- Chicken: frozen, skinless and white parts
- Beef: lean ground beef, patties or meatballs are convenient options as they are easy to freeze and fast to cook.
- Fish and Seafood: frozen ready-to-cook fish, shrimp, calamari, salmon, canned tuna and sardines
- Herbs and Spices: add a flavor punch to your dishes with dried herbs & spices (coriander, thyme, rosemary, oregano, tarragon, cumin, cinnamon, bay leaves, mint etc. Maggi seasoning powder is your go to solution!)
3. Make family mealtimes at home a positive experience
Eating together at home more often is a new routine for many families. Try to make it a fun and enjoyable experience and get the family members involved in cooking and preparing the table, choice of the menu, etc..
4. Limit Temptations
Foods like chips, salty crisps, soft-drinks, cookies and pastries are high in fat, sugar and empty calories. Try alternatives like homemade popcorn or a nice fruit salad with a yoghurt ice cream on the side or a cereal bar like Fitness, Gold Corn flakes, Country Cornflakes, Nesquik or Chocapic bars!
5. Drink enough water and stay hydrated throughout the day
- Water regulates body temperature, gets rid of waste, and lubricates and cushions joints and internal organs. Therefore, it is essential to life.
- Drink 8–12 cups (2-3 Litres) of water every day. Flavor your water with fresh fruits and vegetables for a nice twist!
- Although water should remain the best choice for hydration, there are other drinks such as milks, tea, coffee, soups fruits and vegetables with a high-water content, for example cucumbers, watermelon, that can contribute to the total fluids you consume every day!
6. Be Positive! Your mindset and mental health is as important as your physical well-being
- Stick to your routine as much as possible. Eat your meals and snacks at regular times, go to bed early and get your 7-8 hours of sleep, make specific times for chores and fun with the family.
- Practice managing your stress. Call a friend, cuddle your kids, soak in the bathtub, play a game with the family, watch a movie or do any favorite activity of your choice at home
- Be a step ahead of boredom. Engage yourself throughout the day and resist the temptation of hanging around your fridge or watching TV excessively. Enjoy your hobbies, read, cook, connect with your kids by either helping them in their virtual school assignments or just a fun activity and stay in touch with family, friends, and colleagues.
http://www.emro.who.int/nutrition/nutrition-infocus/nutrition-advice-for-adults-during-the-covid-19-outbreak.html
https://nutrition.org/making-health-and-nutrition-a-priority-during-the-coronavirus-covid-19-pandemic/
