How to eat properly during a pandemic COVID-19 – IA “Time”


Proper nutrition and water intake are always vital. After all, mostly people who follow a balanced diet have a stronger immune system, which minimizes the risk of chronic and infectious diseases. This is especially important during a pandemic.

READ: How to live safely in the new “coveted reality”: advice from an American doctor

We publish a translation of tips on healthy eating from World Health Organization and UNICEF.

Eat fresh and unprocessed foods daily

Eat fruits, vegetables, legumes (eg lentils, beans), nuts and whole grains (eg unprocessed corn, millet, oats, wheat, brown rice), roots (potatoes, yams, cassava), and animal products (m meat, fish, eggs and milk).

Eat daily:

  • 2 cups of fruit (4 servings);
  • 2.5 cups of vegetables (5 servings);
  • 180 g of cereals;
  • 160 g of meat and beans (red meat can be eaten 1-2 times a week, and poultry 2-3 times a week).

For snacks, choose raw vegetables and fresh fruits, not foods high in sugar, fat or salt.

Do not overcook or digest vegetables and fruits, as this can lead to loss of important vitamins.

Choose canned or dried vegetables without added salt or sugar.

Drink plenty of water daily

Water is necessary for life. It carries nutrients and compounds in the blood, regulates your body temperature, removes toxins, and moisturizes joints.

Drink 8-10 glasses of water daily.

You can also drink other beverages, fruits and vegetables that contain water, such as lemon juice (diluted in water and unsweetened), tea and coffee. But be careful – do not drink too much caffeine, and avoid sweetened fruit juices, syrups, concentrates, carbonated beverages, because they all contain sugar.

Eat moderate amounts of fat and oil

Consume unsaturated fats (found in fish, avocados, nuts, olive oil, soybeans, sunflower and corn oils) instead of saturated fats (found in fatty meats, butter, coconut oil, cream, cheese, lard).

Prefer white meat (such as poultry) and fish over red meat.

Avoid processed meat, as it is high in fat and salt.

Prefer low-fat or low-fat dairy products.

Avoid industrial trans fats. They are often found in fast food, snacks, fried foods, frozen pizza, pies, cookies, margarines and spreads.

Eat less salt and sugar

When cooking, limit the amount of salt and spices high in sodium (such as soy or fish sauce).

Limit your daily salt intake to 5 g (about 1 teaspoon) and use iodized salt.

Avoid foods (such as snacks) that are high in salt and sugar.

Limit the consumption of soft or carbonated drinks and other high-sugar beverages (such as fruit juices, concentrates and syrups, flavored milk and yogurt drinks).

Choose fresh fruit instead of sweet snacks like cookies, cakes and chocolate

Avoid eating in public places

Eat at home to reduce contact with other people and reduce the chance of contracting COVID-19.

Make cooking and eating a fun part of your family routine

Cooking and eating together is a great way to strengthen family ties and have fun. Where possible, involve your children in cooking – young children can help with washing or sorting food, while older children can take on more complex tasks and help set the table.

Try as much as possible to adhere to a fixed meal time. Routine can help reduce anxiety in children.