Posted in: Healthy COVID-19

5 healthy eating tips for the COVID season

Maintain eating fruits and vegetables

During this epidemic, it is difficult to buy fresh food stock. Especially when parents are advised to minimize going out of the house. But whenever possible, parents need to ensure plenty of fruits and vegetables in their diet.

Try to buy fresh food whenever possible. Fresh fruits and vegetables can be eaten immediately or can be frozen to retain most of the nutrients and flavor.

Cooking soups, stews from fresh vegetables or other dishes will preserve them longer and store them for a few more days. These can also be frozen and reheated when eaten.

Use dry but healthy foods

In general, fresh food is always the best option, but when you cannot buy fresh food,  many other options that are good for health, easy to store and prepare.

Canned beans and chickpeas, which are very nutritious, and can be stored for months or even years, we can use this dish in meals in many different ways.

Oiled canned fish such as sardines, mackerel, and salmon are rich in protein, omega 3 fatty acids, and many vitamins and minerals. Canned fish can be served immediately with sandwiches, salads or noodles, or processed or heated to serve with other dishes.

Canned vegetables like tomatoes do not usually contain as many vitamins as fresh vegetables, but this is also an option to reserve when it is difficult to buy fresh or frozen vegetables.

Stock up on healthy snacks

Children often eat junk food at some point during the day. Instead of giving them sweets or salt, you can feed them nuts, cheese, unsweetened yogurt, fruits, etc. 

These snacks are nutritious, fill them up, and help them develop healthy eating habits later. 

Limit processed foods

When you cannot buy raw food, you should minimize the purchase of processed food. Instant foods, packaged snacks, and desserts are often high in saturated fat, sugar, and salt. 

Try to avoid sweets, instead drink lots of water. Cutting extra slices of fruits or vegetables like lemon, lime, cucumber, or strawberry into the water is a great way to add flavor.

Tips for children who are breastfeeding

Breast milk is an excellent source of nutrition for babies aged 2 to 24 months. Women with COVID-19 can continue breastfeeding if they wish. 

However, mothers need to know how to maintain hygiene when breastfeeding, need to wear a mask, wash their hands clean before and after hugging, and often clean and disinfect the surfaces they touch.

If the mother is too tired to breastfeed because of a virus infection or other complication, she needs support to continue breastfeeding the baby in every way possible.

Advice on food hygiene and safety in COVID-19 outbreak

The risk of infection is higher when one person has close contact with another person while buying food or receiving food delivered at home. When preparing food, the thing that we care about most is food hygiene and safety because viruses can be transmitted from unsafe food.

Discard unnecessary packaging and put it in the trash with lids. Canned foods should be cleaned with a disinfectant towel before opening or storing. 

Wash your hands with soap and clean water for at least 20 seconds, or use an alcohol-based, dry hand wash immediately after cleaning canned food.

For non-packaged foods like fruits and vegetables, rinse well under clean running water. 

Tips on food hygiene and safety

  • Wash hands thoroughly with soap and cleans water for at least 20 seconds before preparing food.
  • Use separate cutting boards for raw meat and fish.
  • Cook food to the appropriate temperature.
  • Store perishable foods in the refrigerator or freezer, paying attention to the shelf life of the food.
  • Try to recycle or discard unused food and packaging appropriately and hygienically, avoiding piles of discarded items that make them unhygienic and causing parasites to enter.
  • Wash your hands with soap and clean water for at least 20 seconds before eating and make sure your children also wash their hands.
  • Always use clean plates, bowls, and cookware.