Wondering how to survive this lockdown period with health and nutrition with fewer ingredients on your kitchen shelves? This pandemic has caused people to stock up on food items to avoid scarcity if the lockdown extends or there is a shortage in supply. This panic buying behavior has led people to buy packaged foodstuffs full of preservatives and last longer. And they provide you no nutrition to sustain a good immune system.
Hence, the most important thing to keep in mind is to stay healthy during such a widespread contagious disease. Every individual needs to be at their best immune capacities! It is possible only when you consume food with good nutrition and mineral values. Satisfying your cravings just will not be enough. You need to eat fresh home-cooked food which has high nutritional properties.
Forget not that people with weaker immune systems get easily infected with the novel coronavirus. And countries have taken strong measures to put families and houses under self-quarantine and isolation.
Healthy Food to Stay Healthy
This widespread communal spread has shut down almost all businesses. Hence, fresh vegetables or food ingredients are not available in the market. Good food and nutrition are requisite when you need to have immunity stronger than ever. With the constrained availability of fresh food, people incline towards highly processed food. Hence, they cannot follow their healthy and varied diet during this lockdown. You can still have a healthy diet with fewer ingredients available.
Here are some tips on how you can continue with a healthy lifestyle and eating habits during COVID-19 self-quarantine.
Plan What You Need
The lockdown is stressful for one and all, but you do not end up over-purchasing groceries. This panic buying benefits none. It will increase the consumption of food, hence their prices, and soon there will be a scarcity of food in the market. The best practice is to buy only what you need. So, before you head out to buy your food, plan it out beforehand. Analyze how much do you need, say for a month, purchase it. Also, the over-stuffed pantry will start rotting if not used in time. This will end up being a waste. So keep an eye out on your pantry as well the news to see how much you need to stock up. Be alert as there is always a lot of fake information spreading around.
Use Ingredients Strategically
After buying, you need to make good use of your ingredients. Prefer using the fresh ones or the ones which have a shorter shelf-life. This way you will save them from rotting. Food like dairy products, vegetables, and fruits are food that can perish soon. So, use them before and also refrigerate them properly to avoid spoiling of food. They can be used conveniently as they have almost the same nutrient profile after a few days of refrigeration.
Prioritize Fresh Home-Cooked Food
Fresh Home-cooked should be your priority during this pandemic lockdown. You need to be sound of your health, so you cannot depend upon highly processed food to provide you with the required nutrition. Normally, some did not have time to cook meals at home. It is the perfect time to bring your cooking skills into use. Find recipes of food that you can easily cook at home. You can also experiment with ingredients at your kitchen shelves to make a healthy and tasty meal.
Limit Salt, Sugar, and Fat Intake
When you consume healthy food, it should have a limited amount of salt, sugar, and fat. WHO recommends consuming 5 g or less of salt in a day. The salt level is high in processed or canned foods, so avoid them strictly. Only 5% of energy should be from free sugars. So, if you ever feel a craving for sweet, reach out for fresh fruits to satisfy yourself. Less than 30% of total energy consumed should be from fat (out of which 10% should be from saturated fat). Cook food with less fat or buy food with less far. Read the nutritional label on the packaging of your food products.
Take Advantage of Food Delivery Services
Some states and countries have advanced food delivery systems in operation to provide their citizens with fresh and ready meals. People prioritize home-made meals, but you can also bring these food delivery services into use. Consider this option only when you are confident about the food delivery organization in terms of hygiene and safety.
Follow Safe Food Handling Practices
Whether you are cooking your meal or ordering from food delivery services, food safety is a pre-requisite. Your food should be safe to be healthy. So, maintain good food hygiene to mitigate food contamination and food-borne diseases. Keep your hands, utensils, kitchen, and cleaning cloth clean. Your food will be safe at lower temperatures. Use safe water and raw materials to cook your meal.
The social distancing has ceased you from moving out, but you still need to healthy and active to fall as a victim to the coronavirus infection. Remember to include more fiber in your food and stay hydrated all during COVID-19. Make no eating mistakes that could compromise your immune system.