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Aim of this video-
In this video, we’re looking at how you can maintain a healthy immune system
With so many staying home during the coronavirus crisis, there are concerns about staying healthy To keep your immune system humming, most experts say your best defense is to get vitamins and minerals through food Eating the right foods can be your best defense when it comes to keeping your immune system in fighting shape.
“What we want to do is give our body the nutrients we need so that our main system functions optimally so we can stay healthy and fight off any bacteria or viruses that we come in contact with,”
I have also shared some tips apart from this video
queries answered
Tips for maintaining a healthy diet:
1 Eat a variety of food, including fruits and vegetables
Every day, eat a mix of whole grains like wheat, maize and rice, legumes like lentils and beans, plenty of fresh fruit and vegetables, with some foods from animal sources (e.g. meat, fish, eggs and milk).
Choose whole-grain foods like unprocessed maize, millet, oats, wheat, and brown rice when you can; they are rich in valuable fiber and can help you feel full for longer.
For snacks, choose raw vegetables fresh fruit, and unsalted nuts
2 Cut back on salt
Limit salt intake to 5 grams (equivalent to a teaspoon) a day.
When cooking and preparing foods, use salt sparingly and reduce the use of salty sauces and condiments (like soy sauce, stock, or fish sauce).
If using canned or dried food, choose varieties of vegetables, nuts and fruit, without added salt and sugars.
Remove the salt shaker from the table, and experiment with fresh or dried herbs and spices for added flavor instead.
Check the labels on food and choose products with lower sodium content.
3 Eat moderate amounts of fats and oils
Replace butter, ghee, and lard with healthier fats like olive, soy, sunflower, or corn oil when cooking.
Choose white meats like poultry and fish which are generally lower in fats than red meat; trim the meat of visible fat and limit the consumption of processed meats.
Select low-fat or reduced-fat versions of milk and dairy products.
Avoid processed, baked, and fried foods that contain industrially-produced trans-fat.
Try steaming or boiling instead of frying food when cooking.
4 Limit sugar intake
Limit intake of sweets and sugary drinks such as fizzy drinks, fruit juices and juice drinks, liquid and powder concentrates, flavored water, energy and sports drinks, ready-to-drink tea and coffee, and flavored milk drinks.
Choose fresh fruits instead of sweet snacks such as cookies cakes and chocolate. When other dessert options are chosen ensure that they are low in sugar and consume small portions.
Avoid giving sugary foods to children. Salt and sugars should not be added to complementary foods given to children under 2 years of age and should be limited beyond that age.
5 Stay hydrated: Drink enough water
Good hydration is crucial for optimal health. Whenever available and safe for consumption, tap water is the healthiest and cheapest drink. Drinking water instead of sugar-sweetened beverages is a simple way to limit your intake of sugar and excess calories.
6 Avoid hazardous and harmful alcohol use
Alcohol is not a part of a healthy diet. Drinking alcohol does not protect against COVID-19 and can be dangerous. Frequent or excessive alcohol consumption increases your immediate risk of injury, as well as causing longer-term effects like liver damage, cancer, heart disease, and mental illness. There is no safe level of alcohol consumption.
7 Breastfeed babies and young children
Breastmilk is the ideal food for infants. It is safe, clean, and contains antibodies that help protect against many common childhood illnesses. Babies should be breastfed exclusively during the first 6 months of life, as breast milk provides all the nutrients and fluids they need.
From 6 months of age, breast milk should be complemented with a variety of adequate, safe, and nutrient-dense foods. Breastfeeding should continue under babies at 2 years of age or beyond.
Women with COVID-19 can breastfeed if they wish to do so and should take infection prevention and control measures.
DISCLAIMER:
This video is for information only and should not be used for the diagnosis or treatment of medical conditions. I have used all reasonable care in compiling the information but make no warranty as to its accuracy. Always consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions.
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