Due to the COVID-19, our daily routine and healthy habits may be throwing out of the window. You may have no sleeping routine, no scope for exercise, and we all know that it is tough to get outside for refreshing yourself. A healthy immune system is essential for us. But what are the food and nutrition tips during the lockdown?
Nearly 70 percent of our total immune system depends on our stomach. It plays a vital role in keeping us healthy, and it’s the first entry point of germs. So, it’s essential to keep our immune system protected with good bacteria to expel the harmful bugs.
Stress, concern, deficiency of sleep, an unhealthy diet can lower our immune system. Loneliness and social detachment can also have negative impacts on our life. You have to do everything to keep your mood up during this lockdown.
In this article, we will share some food and nutrition tips to nourish and maintain an organic lifestyle during the lockdown.
Amazing Diet Plan During the Lockdown
A healthy and balanced diet is not only crucial for your physical health but also boost your mental health. Especially when we are passing huge amounts of time in our home.
A balanced diet means eating varieties of food with a proper ratio. By taking the exact amount of food and drink, you can maintain perfect body weight.
This diet includes-
- Five portions of fruits and vegetables
- Meals with high fiber
- Dairy or alternatives to dairy
- Unsaturated oils and
Before Starting Your Diet, You have to Focus on the Following Questions
- What you have to eat?
- How will you cook?
- Which ingredients are vital for you?
- When you have to eat?
14 Essential Food and Nutrition Tips During Lockdown
Take Vitamin D
No specific nutrients will give you a better immune system. But if you follow a mixed diet with lots of fruits and vegetables will be beneficial for you. By taking a balanced diet, you will get protein, carbohydrates (macronutrients), and essential micronutrients. Try to make a wide range of foods to cover all food groups.
Vitamin D fights against infections and is necessary for our immune system. We get it from sunshine and little from our diet. Due to the lockdown, we can’t be getting enough Vitamin D. This vitamin is essential at this moment.
Try to get out in the sunlight for 10-20 minutes. You can walk, sit in your garden or balcony. The doctors advised taking Vitamin D supplements (10 micrograms) per day. You will get Vitamin D in eggs, meat, oily fish, fortified products like cereals, margarine, and yogurts.
Keep on with Probiotics
Lactobacillus and Bifidobacterium may reduce the duration of colds. If you are taking this, then it will be very beneficial for you.
Observe the Calories
Exercise helps us to burn our bad calories. It will compensate for your hunger. But the flatness and flagging may draw you towards eating. Treat yourself with high-calorie foods like sugary and fatty foods.
Maintain a Routine
Maintaining proper nutrition and hydration is very important. Try to take your meal and drink gradually. If you are in a self-isolating situation, then try to arrange microwavable, tinned soup and frozen items.
Now, you have more time for an experiment in a new skill or new recipes. You can try to bake some fresh also.
Plus, try different dishes with some sauces and spices to get a unique taste. Try to make dried/baked pasta, various soups, mushrooms curry with tomatoes and herbs. Canned vegetables, fish, mushrooms, green peas, corn will be helpful for you. Make a group of your dishes and organize them.
Use fresh fruits and vegetables first because you can’t keep them for so long. Frozen foods are full of nutrition. Make smoothies, juice, crumbles with them. For your central meal roast a chicken, with this, you can stir fry the vegetables. Boil the bones for soup or stew.
Store Your Necessary Food & Vegetables
Due to the lockdown, we can’t go to the super shop or outside regularly. So, we have to stock up our foods and significant products for at least one week like rice, potatoes, onions, pasta, noodles, pulses.
Try to wash the foods and vegetables properly after getting them from the shop or store because you can be affected by the coronavirus from food and vegetables. Be careful about this. Clean your hands, utensils, and kitchen.
Take Herbal Teas
Herbal teas improve your immune system. They contain antioxidants and vitamins. These ingredients can fight against diseases and infections. Besides, they save you from oxidative stress.
Go for Plant Protein
You can’t always go to the super-shops or big markets to buy fishes and meats during the lockdown. Under those circumstances, it would be wise to shift to plant protein to meet daily protein consumption. So, use legumes that can be found in your kitchen. You can cook them in various ways to make delicious dishes.
Avoid Highly Processed Food
Due to lockdown, you can’t find fresh supplies every day. You may rely on processed food. But according to UNICEF, you should limit the consumption of highly processed food. These foods contain a large number of sugars, testing-salt, and saturated fat that are unhealthy.
Milk is the mother of all foods. It contains almost all of the food nutrients. If you drink milk, your immune system will improve. Furthermore, milk is a vital source of Vitamin D.
Eat Healthy Desserts
We all like desserts. But you should be careful while selecting them. Unwise selection may lead to serious health issues. However, it would be better for you if you eat fruit-based desserts.
During the lockdown situation, keeping hydrated is a vital factor. If you’re in quarantine, make sure there is enough supply of fluids. Your body will lose strength due to insufficient water. Besides, you can add natural ingredients with water for extra flavor.
Stop Taking Stress
Chronic stress may cut down your immune system. Try meditation, exercise, listening to music will help you to minimize this problem. Get a sound sleep for 8 hours.
Ask a Nutritionist
If you are in some doubt about your diet, then fix a virtual meeting with a nutritionist. In modern technology, we can quickly get safe virtual advice for food and nutrition tips in this lockdown.
11 Weight Loss Tips for You in Lockdown are Listed Below
- Avoid salt: If you take excess salt, it will increase your weight. Try to make it in the required amount. Besides, excessive intake of salt results in hypertension.
- Finish your meal before 7-8 p.m: For better digestion, finish your meal before 7-8 p.m. Your body will absorb it properly. Late night dinner also causes constipation, sleeplessness, nausea, and many more. It’s one of the main reasons for gaining weight.
- Increase your drinking habit: In this situation, you have to be hydrated yourself. You have to drink 3-4 liters of water daily. In your weight-loss mission, it will help you.
- Be constant in your weight loss rate: You have to be more controlled with your weight. Then you can lose four to eight pounds in one month.
- Receive healthy habits: Don’t try to change your life rapidly. Try to change it gradually.
- No crash diet: It will decrease your energy level. You may need to go to the hospital due to a strict diet.
- Don’t take any external pressure: Stress is such a normal thing in this lockdown situation. But for your better health, you have to overlook it.
- Buy a smart scale: It will show you a fat percentage, water, and muscle weight.
- Avoid overeating: This is the main reason for our weight gain. But you have to control it strictly. Besides, overeating breeds many fatal diseases.
- Use an air fryer: Oily food is too bad for our heart and health. An air fryer will help you to lose weight healthily.
- Use Abs belt: It will stimulate your mussel like a massage.
Final Verdict on Food and Nutrition Tips During Lockdown
This lockdown gives us more time for us. Try to utilize it properly. You will know how to boost your immune system in this lockdown. The food and nutrition tips will help you to get healthy and fit comfortably.
I hope you will get a perfect body during this lockdown by following our advice.
Do you use to follow different food tips during this pandemic time? If yes, then please feel free to share it in the comment section below.