5 Nutrition Recommendations of the World Health Organization (WHO) in the days of the Corona epidemic

These days, when we are more and more affected by the corona virus, we must pay more attention to the health and strengthening of our immune system. We have all heard that fruit and water are good for the corona. But are we still not sure if we should consume dairy too? Is it better to eat vegetable or animal proteins? And many other questions for which we have never found a reliable answer. That's why at BingMag we decided to read the World Health Organization's recommendations on corona nutrition or healthy eating together so that we can have the best diet on these sick days. Join us.

BingMag.com 5 Nutrition Recommendations of the World Health Organization (WHO) in the days of the Corona epidemic

These days, when we are more and more affected by the corona virus, we must pay more attention to the health and strengthening of our immune system. We have all heard that fruit and water are good for the corona. But are we still not sure if we should consume dairy too? Is it better to eat vegetable or animal proteins? And many other questions for which we have never found a reliable answer. That's why at BingMag we decided to read the World Health Organization's recommendations on corona nutrition or healthy eating together so that we can have the best diet on these sick days. Join us.

5 Nutrition Recommendations of the World Health Organization

BingMag.com 5 Nutrition Recommendations of the World Health Organization (WHO) in the days of the Corona epidemic

Proper nutrition and adequate water intake are essential for life. People on a balanced diet have a stronger immune system and a lower risk of developing chronic and infectious diseases. That's why you need to eat fresh, unprocessed foods every day to get the vitamins, minerals, dietary fiber, protein, and antioxidants your body needs. Drink plenty of water with fresh foods and fruits, and avoid sugars, fats and salts to significantly reduce the risk of overweight and obesity, heart disease, stroke, diabetes and certain types of cancer.

1. Eat fresh and unprocessed foods every day

BingMag.com 5 Nutrition Recommendations of the World Health Organization (WHO) in the days of the Corona epidemic

Eat fruits, fresh vegetables, legumes, nuts and Whole grains such as unprocessed corn and brown rice with animal protein sources such as meat, milk and eggs are necessary during the corona epidemic. Consuming these foods boosts your immune system. A daily plan of healthy eating and eating fresh foods can be as follows:

  • 2 cups fruit (4 servings)
  • 2.5 cup vegetables (5 servings)
  • 180 grams of cereals
  • 160 grams of meat
  • Beans

You can eat red meat once or twice a week and meat Eat poultry 2-3 times a week. For snacks, you can eat raw vegetables and fresh fruits instead of foods that are high in sugar, fat or salt. Do not overcook vegetables and fruits, as cooking will cause the loss of important vitamins. If you decide to eat dried or canned vegetables and fruits, go for the options without salt and sugar.

2. Drink plenty of water every day

BingMag.com 5 Nutrition Recommendations of the World Health Organization (WHO) in the days of the Corona epidemic

Drinking water is essential for survival. Nutrients and various compounds in the blood are transported by water in the body. Drinking water regulates body temperature, eliminates waste products and protects joints. So you need to drink 8 to 10 cups of water daily. Water is the best choice for hydrating the body, but you can also use other drinks, juicy fruits and vegetables.

For example, you can drink lemon juice without sugar, tea or coffee to hydrate and quench your thirst. Of course, if you want to consume tea and coffee, you should be careful about the amount of caffeine you consume. You should also avoid sugary juices, syrups, concentrates and soft drinks. These drinks contain a lot of sugar and are harmful to the body.

3. Eat moderate amounts of fat and oil

BingMag.com 5 Nutrition Recommendations of the World Health Organization (WHO) in the days of the Corona epidemic

Fat in fish, avocado, nuts, olive oil , Soy, rapeseed, sunflower and corn are unsaturated and useful fats. You can replace unsaturated fats with saturated fats. Fatty meats, butter, coconut oil, cream and cheese are some of the saturated fats.

You can use chicken, turkey and fish instead of red meat. These meats are low in fat and their consumption does not harm the body. Processed meats are high in fat and salt and should not be eaten. If you have access to low-fat or non-fat dairy products, replace them with high-fat dairy products.

Avoid industrially produced trans fats. These fats are commonly used in the production of processed foods, fast foods, ready-made snacks, fried foods, frozen pizza, pies, muffins, pastries and margarine.

4. Eat less salt and sugar.

BingMag.com 5 Nutrition Recommendations of the World Health Organization (WHO) in the days of the Corona epidemic

Limit the consumption of soft drinks and juices. Factory juices, concentrates, fruit syrups and flavored milks include high-sugar foods. Replace fresh fruits with sugary snacks like cakes and chocolate to boost your immune system with a healthy diet.

5. Forget eating out

BingMag.com 5 Nutrition Recommendations of the World Health Organization (WHO) in the days of the Corona epidemic

Eat at home to keep in touch with other people Reduce the risk of coronary heart disease. But if you have to eat outside, there should be a distance of at least 1 meter between people in the environment and completely away from people who cough or sneeze.

Of course, you should know that this is possible in social environments outside. There is no home like restaurants and cafes. Drops of saliva from infected people may settle on different surfaces and hands, and because these areas are so crowded, you can not be sure if all surfaces will be disinfected after each visit. So it is best not to eat out at all.

Last word

A healthy diet and adequate water intake can ensure that your immune system is healthy and ready. To work. Of course, these days, as we continue to be plagued by the coronavirus, we need to pay much more attention to our diet so that our bodies are more prepared to fight the virus. In addition to nutritional advice, you should know that in case of coronary heart disease, it is necessary to use counseling and psychosocial support after recovery. It has a detrimental effect on the psyche and mood of most people and often affects people with a disorder called Covid 19 Depression, so it is important to talk to a counselor after the illness has passed.

The content is purely educational and informational. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .

Source: WHO

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