With most of us having to stay home because it’s locked, the opportunity to consume fresh food has diminished. However, it is very important that we now eat foods that support a strong immune system. To show that it is possible to go on a healthy diet even when fresh produce is scarce, the World Health Organization (WHO) has made a list of the best food purchases (see box) as well as examples of recipes for inspiration (see below). It also issued guidelines on how to eat healthy for those who were isolated.

These guidelines show: “Limited access to fresh food can lead to an increase in consumption of processed foods, which tend to be high in fat, sugar and salt. Such changes in eating behavior can have negative effects on the immune system, overall physical and mental health, and global individual well-being. “It explains the strategies that will be used when buying and using ingredients and how to follow safe food handling practices and limit salt, sugar and fat intake. This also includes a list of highly nutritious items that are generally affordable, accessible, and have a lifetime keep the old one.

There is a high possibility that many of those who are trapped indoors often achieve extra calories. Everyone is under pressure because of the situation. To overcome your lock color, you may have a desire for food that satisfies the reward center or pleasure of your brain and gives you a feeling of fullness. Foods that give you a happy feeling – such as chocolate, cakes, soft drinks, cookies and cookies – are usually high in sugar.

While overeating like sugar-rich foods can provide temporary relief from stress, it also increases the possibility of having blood vessel inflammation. This can affect the immune system, which should fight the possibility of a virus attack.

To stop yourself from cravings for sugar cravings, psychiatrist Dr. Jai Ranjan Ram recommends that you record what you eat. “Keep a food diary to control unplanned eating. Don’t mourn because you feel bored or stressed. Snacking too much is also not recommended. Try practicing eating attentively – chew slowly, enjoy every part, smell and taste, “he said.

It’s okay to obey your wishes once in a while. Not only will it improve your mood, but it’s also easier to provide food rations if you don’t give up at all. Banning sugary foods from your diet will only mean that you will enjoy them every time you lose your self-control. Maintaining a healthy and nutritious snack will also ensure that you do not go directly to the cookie can whenever you want to bite. Snacks that pair protein with products, such as cheese and apples or yogurt with nuts and dried fruit or carrots with a healthy and delicious sauce.

To stick to a healthy diet, plan ahead. Easily run out of ideas when you have to cook all food at home. Try planning a daily menu for several days so you don’t have to face the dilemma of “dinner” every night.

Planning food in advance also ensures better use of ingredients – you can use things that are on the verge of collapse first so there is no waste. In addition, you can then make sure that you have used all the staples before going shopping. You will be surprised how many dishes you can get from things that have been hiding in the corners of your food cupboard.

Another advantage of menu planning is that you can make sure you get a variety of nutrients. Don’t avoid important nutrients now unless you are allergic to them. The three nutrients your immune system needs now are Vitamin A (found in sweet potatoes, carrots and spinach), Vitamin C (found in lemons, oranges, and tomatoes) and zinc (found in meat, milk and bread).

Some people have started taking multivitamin pills to boost their immune system. But is this successful? Said Dr. Sumit Sengupta, a chest specialist based in Calcutta, “Taking vitamin pills indiscriminately may not function as a preventative measure. Getting the right vitamins from a balanced diet should be the main goal. One must also maintain a proper lifestyle and a balanced diet. To make sure your lungs are fit to fight infection, do light exercise and stop smoking. Good sleep is also needed to improve immunity. “

Another important thing is staying hydrated. Drinking enough fluids is very important. It doesn’t have to be just water – pumpkin, tea, coffee and milk all counted in the eight glasses of liquid we need every day. Reduce caffeinated drinks to a minimum and try not to drink them after the afternoon if you don’t want them to affect your sleep.

Buy the best food

• Oranges, bananas, and apples can be chopped and frozen to be added later to smoothies. Carrots, turnips and beets, and cabbage, broccoli, and cauliflower are relatively easy to damage. Garlic, ginger and onion are also easy to store.
• Nuts, beans, lentils and other nuts are a source of vegetable protein, fiber, vitamins and minerals. Use in stews, soups, spreads and salads.
• Whole wheat rice and pasta, oats and atta have a long shelf life and contribute to fiber intake. Wheat bread can be easily frozen for later use, ideally in slices. Potatoes and yams are also durable and are a good source of carbohydrates. Leave the skin for extra fiber and flavor.
• Dried fruits, nuts and seeds can serve as a healthy snack or can be added to porridge, oats, salads and other foods. Peanut butter is also a good choice.
• Eggs are a great source of protein and nutrition and are very versatile. Choose to boil or boil instead of frying.
• Milk that is processed at very high temperatures in a carton will be relatively stable on the shelf. Milk powder is another stable choice on the shelf.

Source: WHO