Keeping A Well Balanced Diet In The Midst Of COVID-19
By Anushka Chandaria
COVID-19: A pandemic that no one saw coming and which none of us thought we would be dealing with in 2020. Most of us have been forced or opted to self-quarantine and stay indoors but as the world tries to get back to normal, and we start going out more, we need to make sure that our immunity is at its strongest. I have always been an advocate for health and wellness and I feel that this pandemic is going to change the world’s view on nutrition, wellness and overall health. Here are some great ways to help us protect our bodies from diseases and keep our immunity strong.
1. Eat the Rainbow
All fruits and vegetables are rich in essential vitamins, mineral and anti-oxidants. Adding some sort of fruit and vegetable in your meal will help you boost your immunity because you're getting in all vital vitamins and minerals. Try to consume vegetables such as avocado, spinach, lettuce, peas, broccoli, carrots, red peppers, zucchini, sweet potato, yams, beetroot, eggplant, tomatoes and pumpkin to maintain a balanced diet. Citrus fruits such as oranges, limes, grapefruit, kiwi and clementine's are great for boosting our immunity because they are full of vitamin C. Along with these, add apples, pears, pineapples, grapes, berries, papaya, mangoes, watermelon, cherries and bananas to your daily fruit intake!
2. Drink Up!
Staying hydrated is so important and beneficial for our bodies. Hydrating helps detoxify our bodies. It has been recommended that we need 8 glasses of water daily. Carry a water bottle around with you so you don't forget to drink your water, set reminders on your phone or download an app that will help remind you to keep drinking. Spruce up your water by adding lemon slices, cucumber slices, orange slices or berries and enjoy!
3. Whole Foods
Eating whole foods helps fight off diseases as they are full of naturally occurring vitamins and minerals. Whole foods include food that has not been processed or minimally processed. Fruits, vegetables and grains such as rice, quinoa, whole wheat bread and oats are a great addition to your daily diet because they are full of fiber. Pulses, lentils, nuts, seeds and eggs are also a great addition of whole foods in your diet because they are full of proteins and good fats. This helps in repairing your body after a strenuous day and in providing your body with much needed energy.
Milk, yoghurt and cheese are good sources of protein and are needed to help rebuild your body. Yoghurt is a great pro-biotic. Including this in daily meals will help the bacteria in your gut and it will keep our immunity strong. Stick to natural yoghurts and home-made yoghurts as these will be the most beneficial for our bodies.
5. Spice it up!
Adding spices such as garlic, turmeric, cinnamon and cayenne to meals not only makes meals taste better, but their antioxidant and anti-inflammatory properties help protect our immune system. Enjoy a mug of turmeric latte or add some cinnamon to your oats and let your body reap the benefits these spices have to provide.
Lean meat and poultry are high in protein, vitamin B12 and zinc. This helps increase the production of white blood cells which help fight off infection. Fish are full of Omega 3 fatty acids and can help aid our bodies in regulating immunity.
7. Move, Move, Move
Along with a wholesome diet, exercise plays a great part in building immunity. 30 to 45 minutes a day of physical activity can do us wonders. Working out helps us flush out bacteria, can help increase white blood cell count and overall strengthens our bodies. If possible, go out for a walk or run but keep in mind to maintain a safe distance from others. There are also great videos online for home workouts, yoga, and zumba. So get moving!
8. Avoid Processed Food
Limit your intake of sugar, junk foods and processed foods. These do absolutely nothing for your body in terms of nutrition and contain preservatives, artificial coloring and lots of sugar. Save these for when you want a treat!
Making sure we include a diet full of these amazing and beneficial foods and finding ways to keep moving regularly will help us increase our bodies strength and immunity. Eat right, move smart and hydrate!
Writer: Anushka Chandaria, Certified Holistic Health Coach (Nourish By Nush)
Photography: Pexel, Strinkingly
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