According to the WHO, nutrition is very important for health and the immune system. People who eat a balanced and guaranteed diet often have a strong immune system, reducing the risk of chronic diseases and infectious diseases such as COVID-19.
To improve health at the time the epidemic is returning, housewives should build a scientific diet for their families with fresh food, adequate intake of vitamins, minerals, fiber, protein, antioxidants, etc.
Eat fresh food
Foods to choose for family meals include fruits, vegetables, beans, nuts, whole grains (corn, staters, oats, wheat, brown rice), potatoes, yams, mon, animals (meat, fish), eggs, milk...
Every day, adults need to eat the following portions: 2 cups of fruit; 2.5 cups of vegetables; 180g of cereal; 160g of meat and beans. In addition, you should eat red meat 1-2 times/week; poultry 2-3 times/week.
For snacks, choose raw vegetables and fresh fruits instead of foods high in sugar, fat or salt.
Note, do not cook vegetables too much, keep fruits fresh to avoid losing important vitamins. When using canned, dried fruits and vegetables, you should choose the same flavor, not add salt or sugar.
Drink enough water every day
Water is essential for the body's activities, helping to transport nutrients and compounds in the blood, regulate body temperature, remove waste, lubricate and cushion joints. Therefore, you should drink 8-10 glasses of water per day.
Drinking water is the best choice, but you can also consume other drinks from fruits, whole vegetables, diluted lemon juice, tea and coffee in moderation. Do not consume too much caffeine, sugary juices, carbonated drinks...
Limit fat and fat
Consume unsaturated fats found in fish, avocado, nuts, olive oil, soybeans, canola oil, sunflower and corn oil better than saturated fats from fatty meat, avocado, coconut oil, cream, cheese, dairy butter, pork fat.
In your daily diet, housewives should choose white meat and fish instead of red meat, because they are low in fat and good for health. Avoid processed meats because they are high in fat and salt.
At the same time, it is necessary to limit industrial-produced trans fats, typically fast food, snacks, fried foods, frozen pizza, baked goods, cookies, vegetable butter, etc.
Eat less salt and sugar
To improve the health of families during the COVID-19 outbreak, it is necessary to consider the criteria of less salt and less sugar. When cooking, housewives should limit the amount of salt and spices rich in sodium (soap juice, fish sauce). Only take less than 5g of daily salt (about 1 teaspoon) and use iodized salt.
In addition to fast food, it is necessary to reduce the consumption of soft drinks and other sugary drinks (sweetened fruit juice, concentrated fruit juice, syrup, flavored milk and yogurt drinks). Choose fresh fruits over sweet snacks like cookies, cakes and chocolate.
