Written by Charlie Smith
While there’s still more to know about COVID-19, eating healthy is still a standard requirement for normal immune function. However, some of us have been reaching for chips instead of celery due to pandemic anxiety.
David Taylor, a nutrition expert at Monkeyfoodz, worries that people might use mindless eating as a coping mechanism. According to him, the repetitive days can cause boredom, stress, depression, anxiety, and sadness. The subconscious could respond to these negative emotions through comfort eating.
He provided the following eating tips to remain healthy during quarantine:
1. Increase Fruit and Vegetable Serving
Fruits and vegetables are rich sources of fibre, vitamins, and mineral. The World Health Organization recommends eating at five portions of fruits and vegetables that total to around 400 grams per day. Fresh, dried, frozen, canned, and juiced (maximum of 1 serving a day) varieties are all considered a portion.
Also, try to consume differently-coloured fruits and vegetables to enjoy different nutrient combinations. Here’s the meaning behind those pigments:
Blue/Purple: This colour is due to the presence of anthocyanins, which are potent antioxidants.
Green: The pigment Chlorophyll gives plants its green appearance. Chlorophyll is skin and eye health.
Red: Lycopene, which is the red pigment in plants, mitigates oxidative damage.
Yellow and Orange: These colours are derived from lutein and zeaxanthin, carotenoids, which are useful in slowing down age-related macular degeneration.
White: Don’t underestimate food by its colour. White crops are also sources of fibre and micronutrients.
2. Switch Refined Grains with Whole Grains
The structure of whole grains is more intact, keeping the fibre, vitamins, and mineral secured. Furthermore, they are better sources of folate, iron, magnesium, potassium, and selenium.
Refined grains are processed to improve texture and shelf life. However, the process also strips out most of its nutrients. Since refined grains are digested faster, they can lead to rapid surges of blood sugar levels.
3. Choose Broth Instead of Fast Food
Satisfy your craving for a gastronomic experience by preparing broth instead of ordering fast food. The broth is an ordinary recipe with extraordinary benefits. According to a 2017 study, broth may help improve leaky gut and osteoarthritis.
Don’t worry because you don’t have to simmer animal bone for 24 hours. There are dehydrated bone broth products in Australia!
Rehydrate it with some water or sprinkle its powder form on your meal.
4. Limit fat, sugar, and salt
One cookie here and a pack of chips there can accumulate throughout the day. It’s essential to be mindful starting from our knick-knacks because they add to our calorie consumption. Furthermore, fast food tends to be high in fat, sugar, and salt—not to mention the preservatives and artificial additives.
Plan your snacks as well, so you won’t be tempted to grab unhealthy options.
5. Stay well-hydrated
Hydration is essential for our overall health. You’ve probably been advised to drink 8 to 10 glasses of water. While this is reasonable, your water intake will depend on your age, weight, height, sex, physical activities, and environmental conditions.
Even though you spend the most time at home and following safety protocols, it’s still important to strengthen your body from within. Maximise your meals by eating food that is packed with nutrients. Visit Broth of Life to browse your options.
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