Note: This guide is intended for individuals and families in situations where recommendation and separation have been recommended or required.
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As countries take concrete steps to curb the spread of COVID-19, isolation and temporary closure of businesses could affect common food-related practices. Healthy people, as well as those who show signs of respiratory illness, are asked to stay home. In some lands, restaurants and caravans are limited, and some new items may be less readily available.
Nutrition is important for health, especially in times when the immune system may need to fight off it. Limited access to new foods can jeopardize the chances of continuing to eat a healthy and varied diet. It can also lead to increased consumption of processed foods, which are often high in fat, sugar and salt. However, even with a few limited ingredients, a person can continue to eat healthy foods.
To be healthy, it is also important to stay physically active. To support healthy people by staying motivated while they are at home, WHO / Europe has developed specific leadership at the time of separation, including tips and examples of home exercise.
Stay physically active during isolation
To support people on healthy eating during isolation and isolation, WHO / Europe has prepared a set of general tips, a list of "best food purchases" and a few examples of inspiring recipes.
Make a plan - take only what you need
Many cases of over-procurement have been observed throughout the WHO European Region. Anxiety behavioral behaviors can have serious consequences, such as rising food prices, excessive consumption of food and unequal distribution of products. It is therefore important to consider your own needs, as well as those of others. Examine what you already have at home and plan your meals. You may feel the need to buy more food, but make sure you think and use what you have in your hands, as well as healthy food on a short shelf. In this way you can avoid food waste and allow others to get the food they need.
Have a strategy for using ingredients - prioritize new products
Use new ingredients and healthy ones on a short shelf first. If new products, especially fruits, vegetables and low-fat dairy products continue to be available, prioritize this in addition to non-perishable. Frozen fruits and vegetables can also be used for long periods of time and often have the same profile of healthy eating. To avoid food contamination, you can consider freezing any remaining food.
Prepare home-cooked meals
During everyday life, many people often do not have time to cook home-cooked meals. Spending more time at home now can give you the opportunity to do those recipes you never had time to do before. Many healthy and delicious recipes can be found online. Use the wealth of free information, and try the ingredients you can afford, but remember to keep in mind the principles of healthy eating given in this guide. Some examples of healthy recipes and affordable ingredients can be found below.
Use food delivery options
While home-cooked meals should be a priority, some cities and countries have advanced delivery systems for ingredients and good food, and many businesses are now beginning to offer this service. Other solutions include "less sensitive" options, where no human communication is required, thus supporting security measures to isolate yourself. This should be a priority, especially from reputable businesses that adhere to strict food hygiene requirements. With food delivery and mobility, it is important to keep food at a safe temperature (below 5 ° C or above 60 ° C). Keeping in mind that these services may be frustrating, you may want to consider testing available in your area.
Note the component sizes
It can be difficult to get the right size parts, especially when cooking from scratch. Prolonged exposure to the home, especially outside the company or limited activity can also lead to overeating. Seek guidance on your national dietary guidelines that include healthy portions of adults and know that young children will need smaller portions.
Follow safe food handling methods
Food safety is a prerequisite for food safety and healthy eating. The only safe food is healthy food. When preparing food for yourself and others, it is important to follow good hygiene habits to avoid food contamination and foodborne illness. Important principles of good hygiene include:
keep your hands, kitchen and utensils clean
separate raw and cooked foods, especially raw meat and fresh produce
cook your food well
Store your food at a safe temperature,either below 5 ° C or above 60 ° C; and
use safe water and raw materials.
By following these five basic recommendations for safe eating, you can prevent many common foodborne illnesses.
Reduce your salt intake
The availability of fresh foods may be reduced and you may need to rely heavily on canned, cold or processed foods. Many of these foods contain a lot of salt. The WHO recommends using less than 5 g of salt per day. To achieve this, prioritize foods with reduced or no salt. You might also consider cleaning canned foods such as vegetables and beans, removing some of the excess sodium. Note that foods soaked in salt water often contain high levels of sodium as well. In many countries, 50-75% of the salt you get comes from the foods we eat, rather than from our own.
Given that you may already be using enough salt, avoid adding too much salt to your cooking and table meals. Try fresh or dried herbs and spices for added flavor instead.
Limit sugar intake
The WHO recommends that at least 5% of total drinking energy in adults should be derived from free sugar (about 6 teaspoons). If you want something delicious, fresh fruit should always be there. Frozen fruit, canned fruit in juice rather than syrup, and added sugar-free dried fruit is also a good option. When choosing other desserts, make sure they are low in sugar and eat small portions. Beware of low fat options, as these tend to have a lot of added sugar. Limit the amount of sugar or honey added to food and avoid making your drinks sweet.
Reduce your fat intake
The WHO recommends reducing total oil production to less than 30% of total energy, which should not exceed 10% of saturated fats. To achieve this, choose recipes that require little or no fat, such as cooking, boiling or frying instead of frying food. If necessary, use small amounts of unrefined oil such as rapeseed, olive or sunflower for cooking. Choose foods that contain healthy sources of excluded fats, such as fish and nuts. To reduce saturated fat, eliminate excess fat from meat and poultry and opt for skin-free options. Limit foods such as red meat and fats, butter and dairy products that are high in fat, palm oil, coconut oil, strong condensers and cutlery.
Avoid trans fats as much as possible. Read nutritional labels to make sure hydrogenated oil is not on the list of ingredients. If food labels are not available, avoid foods that often contain processed fats such as processed and roasted foods, such as donuts and baked goods - including biscuits, pie crusts, frozen pizzas, cookies, crackers and margarine including low-hydrogenated fats. If in doubt, lightly processed foods and ingredients are the best choices.
Use enough fiber
Fiber contributes to a healthy digestive system and provides a long-lasting sense of fullness, which helps prevent overeating. To ensure adequate fiber intake, aim to include vegetables, fruits, lumps and wholegrain foods in all diets. Wholegrains foods include oats, brown pasta and rice, quinoa and whole wheat bread and wraps, instead of pure grains such as white pasta and rice, and white bread.
Good hydration is essential for good health. Whenever it is available and safe to use, tap water is a healthy and cheap beverage. And it is the most stable, because it does not produce pollution, compared to bottled water. Drinking water instead of sugary drinks is an easy way to reduce your sugar intake and calories. To enhance its flavor, fresh or frozen fruits such as berries or slices of citrus fruit can be added, as well as cucumbers or herbs such as mint, lavender or rosemary.
Avoid drinking large amounts of strong coffee, strong tea, especially soft drinks containing caffeine and energy drinks. This can lead to dehydration and can negatively affect your sleep patterns.
Avoid alcohol or at least limit your drinking
Alcohol is not only a mind-altering and addictive substance, harmful to any level of alcohol consumption, but also weakened by the immune system. Therefore, alcohol consumption and heavy use in particular undermine your body's ability to cope with infectious diseases, including COVID-19.
It is recommended that alcohol be generally avoided, but especially if you isolate yourself. As a psychiatrist, alcohol also affects your mood and decision-making and puts you at greater risk for danger, such as falls, injuries, or violence in solitary confinement with another person. Alcohol use is also known to increase symptoms of depression, anxiety, fear and panic - symptoms that can develop during isolation and isolation. Drinking alcohol is not a good way to deal with problems, either in the short or long term, although you may think it will help you to cope with stress.
Alcohol also makes some drugs less effective, while increasing the strength and toxicity of others. Do not drink alcohol in combination with pain medication, as alcohol will interfere with your liver function and can cause serious problems, including liver failure.
You should never use any type of alcohol product as a preventive or curative measure against COVID-19.
Alcohol is not a necessary part of your diet and is not part of a healthy lifestyle so it should not be on your shopping list.
Enjoy family meals
The social isolation that accompanies the outbreak of COVID-19 means that more families spend more time at home, providing new opportunities for sharing food together. Family meals are an important opportunity for parents to set an example in healthy eating, and to strengthen family relationships.
More time at home during this time can also bring new opportunities to involve children in cooking healthy meals, which can help them to acquire important health skills that they can develop in adulthood. Allowing children to choose vegetables to add to your diet may encourage them to eat them at the table. When including children in cooking, it is important to keep food simple and to teach children about proper food safety (including hand washing, cleaning the area and avoiding the use of certain uncooked ingredients).
"The best food to buy"
The following is a look at all foods with a high amount of nutritious food that are generally inexpensive, accessible and have a long life. You can use this list as an inspiration for what you should do at home during isolation or staying home longer.
Long-lasting fruits and vegetables
The WHO recommends consuming at least 400 g (eg 5 portions) of fruits and vegetables per day. Citrus fruits such as oranges, clementines and grapefruit are also good alternatives