WHO recommends: “A healthy diet is very important during a pandemic”
28.09.2020

WHO recommends: “A healthy diet is very important during a pandemic”

During the COVID-19 pandemic, it is very important to eat a healthy cooking. Diet can affect the body's ability to resist infection, fight it, and recover in the event of earlier diseases.

Food and supplements alone cannot protect against COVID-19 or cure the disease, but a healthy diet is essential for maintaining immune system functions. In addition, a balanceration can reduce the occurrence of other disorders, including obesity, heart disease, diabetes, and certain types of cancer.

Healthy nutrition for infancies is exclusively breast — feeding during the first six months of life, with the gradual introduction of nutritious and safe foods in addition to breast milk from six months to two years or more. For young children, a healthy and balanced diet is essential for the growth and development of the body. In the case of older people, this diet allows you to maintain a more active and healthy lifestyle.

Recommendations for a healthy diet:

1. Eat a variety of foods, including fruits and vegetables

• Every day, you should eat a mixture of wholegrain cereals such as wheat, corn, and rice, beans such as lentils and beans, sufficient fresh fruits and vegetables, and some animal products (such as meat, fish, eggs, and milk).

• If possible, choose cereals from unprocessed grains, such as corn, millet, oats, wheat and brown rice; they are rich in valuable fiber and contribute to a long-term sense of satiety.

• Fresh vegetables, fruits, and unsalted nuts are ideal for snacking during the day.

2. Reduce your salt intake

• Limit your salt intake to 5 grams per day (equivalent to one teaspoon).

• Do not over-salt prepared dishes and food during cooking, and try to use salty sauces and seasonings less often (for example, soy sauce, fish sauce, or broth-based sauce).

If you eat canned food or dried products, try to choose those made from vegetables, nuts, or fruits without adding salt or sugar.

• Remove the salt from the table and try adding fresh or dried herbs and spices for taste.

• Check the salt content of the purchased products and give preference to foods with low sodium content.

3. Eat fats and oils in moderate quantity

• Choose healthy fat-and-oil products: when preparing food, prefer butter, ghee and lard - olive, soy, sunflower or corn oil.

• Give preference to white varieties of meat, such as poultry and fish, as the fat content in them is usually lower than in red varieties of meat; cut off the fat layer from the meat and try to avoid eating meat products.

• Milk and dairy products must be nonfat or reduced fat.

• Avoid baked goods, fried foods, and processed foods that contain transfat fats of industrial production.

• Try to steam or cook food, not fry it.

4. Limit your sugar intake

• Try to limit the consumption of sweets and sugary drinks, such as carbonated water, fruit juices, and juice-based beverages, including liquid or powdered concentrate, water with flavoring additives, energy and sports drinks, tea and coffee drinks, and milk drinks with flavoring additives.

• Instead of sweets such as cookies, cakes and chocolate, choose fresh fruit. If you still prefer other types of dessert, you should choose those that contain a small amount of sugar, and use small portions.

• Avoid feeding children sugar-containing products. Salt and sugar should not be added to complementary foods for children under two years of age; salt and sugar consumption by children over two years of age should be strictly controlled.

5. Do not forget about water: drink enough liquid

For optimal functioning of the body, it is necessary to monitor sufficient fluid intake. Tap water, if it is safe to drink and available, is the safest and most inexpensive drink. By replacing sugar-containing beverages with drinking water, you can easily limit your sugar intake and daily caloric intake.

6. Avoid dangerous and harmful use of alcohol

Alcohol is not an element of a healthy diet. Drinking alcohol does not protect against COVID- 19 and can be dangerous. Frequent or excessive alcohol consumption is directly linked to increased injuries and, in addition, has long-term consequences such as liver damage, cancer, heart disease, and mental disorders. There is no safe dose of alcohol.

7. Provide the possibility of breastfeeding for infants and young children

The ideal food for infancies is breast milk. This is a safe and clean product that contains antibodies that protect the child from many common childhood diseases. Infants should be exclusively breastfed for the first six months of life, since breast milk contains the necessary amount of fluid and nutrients for them.

Starting at the age of six months, a variety of age-appropriate, safe and nutrient-rich complementary foods should be introduced. Breast-feeding of children should be continued until the age of two years or longer.

If a woman with COVID-19 wants to breastfeed, she can do so if infection prevention and control measures are followed.

Source: www.who.int/ru

 


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