To contain the spread of Covid-19, the countries are taking strong measures. This situation may affect the way we eat.
In some countries the fresh items are becoming less available.
Do you remember?
If you want to stay healthy, you must eat healthy! And stay physically active during quarantine.
Even if it’s a viral infection, we have to strengthen our immune system.
Limited access to fresh foods may compromise our immune system.
In order to support individuals in eating healthy during isolation, WHO/Europe has prepared a set of general tips, a list of best food buys and recipes for inspiration.
Take only what you need
Multiple cases of over-purchasing have been observed. But panic buying behaviour may have negative consequences, such as an increase in food prices, overconsumption of food and an unequal distribution of product.
You must consider your own needs, as well as those of others. If you buy more food than you need, you risk eating too much, wasting it and taking it away from those who need it.
Use more fresh products
Prioritize fruit and vegetables and low fat dairy products.
Prepare home cooked meals
Now you can make the recipes that need more time to spend. Look for healthy recipes online.
Take advantage of food delivery options
Some countries have rather advanced delivery systems for ingredients and ready meals.
Be aware of portion sizes
It is important to avoid overeating. Consider the right portions for you and your children.
Follow safe food handling practices
It is very important to follow good food hygiene practices to avoid food contamination and foodborne diseases.
- keep your hands, kitchen and utensils clean
- separate raw and cooked food
- cook your food thoroughly
- keep your food at safe temperatures, either below 5 or above 60 *C
- use safe water and raw material
Limit your salt intake
If the availability of fresh food decreases, consider to use foods with reduced or no added salt
WHO recommends less than 5 g of salt per day.
If you use canned foods, as vegetables or beans, rinse before use.
Limit your sugar intake
WHO recommends less than 5% of total energy intake for adults from free sugars (6 teaspoons).
Limit your fat intake
Less than 30% of total energy from fat, no more than 10% should come from saturated fat.
Use cooking methods with less or no fat (steaming, grilling or sauteing instead of frying). Use small amounts of unsaturated oils to cook foods (rapeseed, olive or sunflower oil).Prefer foods with healthy fat as fish and nuts.
To limit saturated fat, trim excess fat from meat and poultry, and choose skinless options.
Reduce red and fatty meats, butter and full-fat dairy products, palm oil, lard etc.
Avoid trans fat, so read the label. Many biscuits, frozen pizzas, crackers, baked goods, margarine are rich in trans fat.
Consume enough fibre
Fibre contributes to a healthy gut.
Choose vegetables, fruit, pulses and wholegrain foods (brown bread, pasta or rice, quinoa).
Choose water. No sugary drinks
Alcohol use undermines your body’s ability to cope with infectious disease, including Covid-19.
Alcohol also makes certain medications less effective, while increasing the potency and toxicity of others.
Use of alcohol and pain medication might cause serious problems, as liver failure
Enjoy family meals
Involve children in cooking healthy foods, this can help them acquire important life skills that they can carry into adulthood.
Best food buys
Buy only foods with high nutritional value
Fruit and vegetables
Dried and canned pulses
Whole grains and starchy roots
Dried fruits, nuts and seeds
Reduce fat milk