“due to the lack of fresh food, people can begin to consume more products that have passed technological processing, containing a lot of fat, salt and sugar. The limited availability of fresh products may reduce opportunities for healthy and varied nutrition. This in turn leads to negative consequences for the immune system and for overall physical and mental health”, – is spoken in the message of Rospotrebnadzor.
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In the Federal service stressed that even in the limited capacity we will be able to diet correctly and gave recommendations prepared by the European office of the who. It is clear that each country has its own peculiarities and habits, and the current situation with the availability of products also develops differently. However, the General principles of correct behavior in conditions of self-isolation during an epidemic will help to maintain health and reduce the risk of infection.
Here is the full text of the who recommendations:
1. Plan your purchases – buy only the necessary
In many countries of the who European region there are cases of excessive purchases. Similar panic buying can lead to undesirable consequences, such as higher prices for food items, overeating, and uneven distribution of products. Not neglecting their needs, to consider the needs of others. Let’s see what you already have at home, and plan purchases. You may want to stock up on food, but it is important not to forget about the already purchased products and products with limited shelf life, and use them in the first place. So you will reduce the amount of food waste and do not deprive other people of their food.
2. Plan the use of products – start with a fresh
Use primarily fresh and perishable products. If fresh food, especially fruits, vegetables and low-fat dairy products are still available, give preference to them. Good food options include frozen fruits and vegetables – they don’t deteriorate and are often similar in nutritional composition of fresh products. Not to throw away food, leftovers can be frozen and used later.
3. Cooking at home
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In everyday life many of us often do not have time to cook for themselves. When you have to spend at home more time, the opportunity to try the recipes, which before did not reach the hands. On the Internet you can find many recipes for delicious and healthy meals. Use the information that is publicly available, experiment with your ingredients, but do not forget about the principles of healthy eating outlined in this manual. Below are several of healthy recipes that can be prepared from available ingredients.
4. Use food delivery services
Although we prefer food prepared at home in a number of cities and countries well-established system of delivery of individual products and ready meals, and these services are becoming more common. In some cases, “non-contact” shipping, not require interaction with others and is not contrary to the conditions of isolation and quarantine. This is the most preferred option, especially if the order is a reliable company, to comply with the hygiene requirements in Relosenii food. When delivering and transporting food it is important to observe temperature conditions (below 5°C or above 60°C). Because service delivery can be overloaded, it may make sense to find a service closer to home.
5. Follow the portion sizes
to calculate the Correct portion size can be difficult, especially if you prepare it yourself. Long stay at home, especially alone or without case, can contribute to overeating. Learn the requirements in your country instructions about the right nutrition, find out what a normal portion for an adult, and remember that a child’s portion should be smaller portions for an adult.
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6. Follow safety rules when cooking
food Safety is a necessary condition for food security and nutrition. Useful only safe food. When cooking for yourself and others is important to observe the hygiene requirements, to avoid contamination of products and the resulting diseases. Basic hygienic food preparation requirements:
1) hands, kitchen utensils and surfaces should always be clean;
2) raw foods kept separate from ready, especially raw meat and fresh products;
3) the dish must be brought to full readiness;
4) food must be stored at safe temperatures (below 5°C or above 60°C);
5) water and raw foods should come from trusted sources.
Following these five basic recommendations, you can avoid many common food-borne diseases.
7. Limit salt
the Availability of fresh products may be limited and may need to eat more canned, frozen or processed products. Many of these products are characterized by excess salt (sodium). The who recommended intake of salt is less than 5 g per day. To achieve this level, give preference to products with low content or no added salt. Canned foods like vegetables or beans, can be rinsed to get rid of excess sodium. Remember that a lot of sodium can be contained and pickles. In many countries 50-75% of consumed salt comes from processed food, and not as a result of subsequent additions. As you may, and so eat plenty of salt, try not to add salt to the food during cooking and at the table. Better experiment with fresh or dried herbs or spices to give the dishes flavor.
8. Limit sugar
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According to who recommendations, the optimal consumption of free sugars by adults should be less than 5% of the total energy consumption (corresponding to about 6 teaspoons of sugar). If you want sweet, preference must always be given fresh fruit. An acceptable alternative are also frozen fruits, fruits in their own juice (not in syrup) and dried fruit without added sugar. If you choose other desserts, make sure they contain less sugar and consume them in small amounts. Be careful with grease-free desserts often contain a lot of sugar. Limit the number put in the food of sugar or honey and try not to sweeten drinks. Consume plenty of fluids.
health it is important that the body received a sufficient amount of liquid. The most useful and cheapest drink – tap water (assuming availability and safety). In addition, tap water is better than bottled from the point of view of the principle of sustainability, as it allows to avoid waste. Replace sugary drinks with water is the best way to reduce consumption of sugar and excessive calories. To improve the taste of water, you can add fresh or frozen fruit, berries or sliced citrus and cucumber or herbs – mint, lavender or rosemary.
Try not to drink large quantities of strong coffee, strong tea, and particularly those containing caffeine or energy cold drinks. This can lead to dehydration and affect sleep.
9. Limit your intake of fats
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the who recommends limiting fat intake to less than 30% of total energy consumption, while saturated fats should be no more than 10% of this amount. To meet these standards, choose methods of cooking using a minimum amount or without the use of fat. So, it is better to cook steamed, use a grill or simmer, but do not fry. If necessary, use for cooking small amounts of unsaturated fats such as rapeseed, olive or sunflower oil. Give preference to products containing good sources of unsaturated fats, such as fish and nuts. To limit the consumption of saturated fat, trim excess fat from meat and poultry choose meats that are purged from the skin. Reduce consumptionamount of foods such as red or fatty meats, butter and fatty dairy products, palm or coconut oil, solid shortening and lard.
possible, refrain from eating TRANS fats. Read labels to ensure that no hydrogenated fats. In the absence of labels avoid foods that usually contain TRANS fats, such as processed or fried foods – like donuts or pastries, including cookies, dough products, frozen pizza, crackers and margarine. If you are unsure of your choice, it is better to give preference to products with minimal technological processing.
10. Consume adequate amounts of dietary fiber
Fiber is good for the digestive system and leaves a feeling of fullness that helps to avoid overeating. To ensure adequate consumption of fiber at every meal try to include in the diet vegetables, fruits, legumes and whole grains. To whole grain foods include oats, quinoa, brown rice, pasta from durum wheat, bread and bread from wheat flour, in contrast to purified grain products such as white rice, pasta and bread made from flour.
11. Consume plenty of fluids
health it is important that the body received a sufficient amount of liquid. The most useful and cheapest drink – tap water (assuming availability and safety). In addition, tap water is better than bottled from the point of view of the principle of sustainability, as it allows to avoid waste. Replace sugary drinks with water is the best way to reduce consumption of sugar and excessive calories. To improve the taste of water, you can add fresh or frozen fruit, berries or sliced citrus and cucumber or herbs – mint, lavender or rosemary.
Try not to drink in large ifchestah strong coffee, strong tea, and particularly those containing caffeine or energy cold drinks. This can lead to dehydration and affect sleep.
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12. Avoid alcohol or try to reduce it
alcohol Consumption not only changes the perception of reality and leads to addiction, causing harm regardless of the quantity consumed, but also weakens the immune system. Thus, alcohol use and especially abuse reduces the body’s ability to fight infectious diseases, including COVID-19.
it is Recommended to avoid alcohol in General and especially in conditions of quarantine. Being a psychoactive substance, alcohol affects the mental state and ability to make decisions, increasing the risk of falls and injuries and violence committed in the conditions of stay in quarantine mode shared with anyone. It is known that alcohol exacerbates the symptoms of depression, anxiety, fear and panic that can escalate in a period of isolation and quarantine. Alcohol is not the best way to cope with stress neither in the short nor in the long run, even if it seems that it helps to relax.
in addition, alcohol reduces the effectiveness of some drugs and increases the effect and toxicity of others. Do not drink alcohol in combination with pain relievers because alcohol impairs liver function, which can lead to serious problems, including liver failure.
Resolutely eliminate the use of any type of alcohol in the prevention or treatment of coronavirus infection COVID-19.
Alcohol is not a necessary component of the diet and cannot be combined with a healthy lifestyle, so it is better to exclude it from the list.
13. Gather at the table the whole family
a Temporary restriction of social contacts in the outbreak COVID-19 led to the fact that many families began to spend more time together, and they had the opportunity to gather at one table. Family breakfasts, Lunches and dinners allow parents to show their children an example of healthy nutrition and strengthen family bonds.
Also, because now you have to spend more time at home, you can cook healthy meals together with children that will help them to obtain important skills that will be useful in adult life. If you allow children to choose vegetables for lunch or dinner, they will eat them more readily. When cooking involve children, it is important to choose simple meals and teach children the rules of food safety (including hand washing, clean surfaces and not to eat some foods raw).
