Immunity is the healthy state in which the body can successfully combat a disease-causing substance. And no meal can 'raise' our immune system to the extent that it will prevent COVID-19 or treat it. However, a healthy, balanced diet is still necessary for optimum health and regular immune function. Therefore, the best method to meet your nutrient demands and maintain your health while in isolation is to adhere to the dietary recommendations of your country. But importantly, have health insurance to cover your health.
Here, we'll go through the fundamentals of a balanced diet while under quarantine. Some ways to stay healthy while in quarantine might interest you.
Plan A Schedule of Your Meals
You must establish a plan for your meals even if you aren't going out or are experiencing tension and worry at the moment. Eating on time is one of the key prerequisites for an effective, balanced, healthy diet.
To keep on track, make your menu beforehand and prepare your meals. Eating home-cooked food is a big plus. You can even use applications that measure your food intake and recommend healthy items. Even though it can be very tempting when you are confined to your home all day, the most particular thing to remember is to avoid unhealthy snacking.
Consume a Lot of Fruits and Veggies
Fruits and vegetables are among the essential foods for providing vitamins, minerals and fibre our bodies require for optimum health and normal immunological function.
Every day, we should try to eat at least five servings, or about 400g, of fruits and vegetables. In addition, add variety to your daily meals since different coloured fruits and vegetables offer various vitamins, minerals, and phytochemicals.
Select Whole Grains Instead of Processed Ones
A healthy diet while under quarantine must include whole grains. Contrary to processed grains, whole grains keep the layers that contain vitamins, minerals, fibre, as well as the majority of the grain's original structure. Additionally, whole grains offer a significant source of carbs that give us energy and may prolong our feelings of satiety.
If you wish to skip the rice, you can choose grains like millet, oats, and quinoa. Grain-based foods also have an advantage. They watch out for the stability of your blood sugar levels. Additionally, they keep you fuller for a more extended period, allowing you to stay on a balanced diet during quarantine and resist the temptation of meals high in sugar and fat.
Make Legumes a Part of Your Diet
The most excellent supply of plant-based proteins comes from lentils. Proteins maintain your energy level. Additionally, they prolong your feeling of fullness. Legumes and other plant-based proteins have the benefit of being easy on the stomach. As a result, you can digest them even if you feel unwell or have Covid-19 symptoms. Various beans and chickpeas are some of the greatest legumes to include in a balanced diet.
Emphasise Eating Fresh Food
Today, you have the option of having fresh fruits and veggies delivered to your house. Therefore, even if you cannot go shopping, you can still eat these nutritious items while under quarantine.
Vitamins, minerals, and healthy plant components are abundant in fresh produce. They are essential for boosting your immunity, which is what's most crucial under these circumstances. They also include antioxidants, which strengthen the immune system and protect your body from the harmful effects of toxins. Have lots of bananas, berries, watermelons, and other fruits of your choice to maintain a diet devoid of sugary foods.
When you desire something sweet, they are a fantastic substitute. You may also make shakes and smoothies with fresh ingredients when you want an excellent and healthy beverage.
Healthy Fats
Include sufficient healthy fats, such as omega-3 fatty acids, to complete your good diet. These fatty acids support a healthy metabolism. Additionally, they offer anti-inflammatory and antioxidant effects that are advantageous when you're in quarantine. Fresh coconut and nuts are some of the best options for good fats.
A balanced diet should include healthy fats. But not all fats affect health in the same way. By replacing saturated fats with unsaturated fats, you can lower your LDL (bad) cholesterol and reduce heart disease risk. You can achieve this by decreasing the intake of foods like fatty meats, high-fat dairy products, and tropical oils like coconut oil.
Limit Serving Sizes
Correct portion sizes can be challenging, particularly while cooking at home. You can maintain an appropriate calorie intake and prevent under or overeating by knowing what the ideal portion looks like. Different foods have different portion sizes. You can surf the internet to grasp further what a healthy portion is for various foods.
Keep Yourself Hydrated
Overall, health depends on being hydrated. Dehydration can cause reduced renal function, imbalanced electrolytes, and other problems if you don't drink enough water. Age, sex, weight, height, amount of physical activity, and environmental factors affect how much water you require.
Human bodies contain up to 60% water. One continuously loses water through their skin, urine, faeces, sweat, and even breathing. Drinking water provides a variety of advantages, such as:
- Controlling one's own body's temperature
- Food metabolisation and hunger control
- Joint lubrication
- Disposing of body waste
- Generating enough saliva
You need to drink 2 to 3 litres of water a day.
Conclusion
Your immune system and your physical and emotional health can be negatively impacted by potentially unhealthy eating patterns and foods. However, you can maintain a healthy weight and fortify your immune system to fight the coronavirus by adhering to some of these dietary guidelines and eating wholesome meals while in quarantine. In addition, make sure to focus on improving your physical fitness as well as your emotional health during this trying time.
Nevertheless, you should also focus on obtaining health insurance with domiciliary cover to protect you from circumstances where we will need to get treated at home. Paytm offers an array of health insurance policies where you can compare and choose the best health insurance for yourself and your family.
