Diet & Nutrition – COVID’19

CBP COVID-19 Updates and Announcements | U.S. Customs and Border Protection

 

What is the meaning of COVID-19?

COVID-19 is a disease caused by a new strain of coronavirus. 'CO' stands for corona, 'VI' for virus, and 'D' for disease. Formerly, this disease was referred to as '2019 novel coronavirus' or '2019-nCoV.'

Coronaviruses are a large family of viruses that are known to cause illness ranging from the common cold to more severe diseases such as Middle East Respiratory Syndrome (MERS) and Severe Acute Respiratory Syndrome (SARS). A novel coronavirus (COVID-19) was identified in 2019 in Wuhan, China. This is a new coronavirus that has not been previously identified in humans.

 

COVID-19 Symptoms

Coronavirus Disease (COVID-19) symptoms include fever greater than 38 degrees Celsius Coronavirus Disease (COVID-19) symptoms include cough Coronavirus Disease (COVID-19) symptoms include difficulty breathing/ shortness of breath

Fever

Cough

Difficulty Breathing

The symptoms of COVID-19 are similar to other respiratory illnesses including the flu and common cold. COVID-19 symptoms can range from mild to severe. Sometimes people with COVID-19 have mild illness, but their symptoms may suddenly worsen in a few days. Research shows that some symptoms are more likely related to COVID-19 than others.

Key symptoms of COVID-19 include:

  • Fever or chills

  • Cough

  • Loss of sense of smell or taste

  • Difficulty breathing

Other symptoms may include:

  • Sore throat

  • Loss of appetite

  • Extreme fatigue or tiredness

  • Headache

  • Body aches

  • Nausea or vomiting

  • Diarrhea

Children may show symptoms differently than adults.  For example, fatigue may show in children as poor feeding, decreased activity, or changes in behaviour.

 

COVID-19 Prevention

There are many things you can do to prevent the spread of COVID-19 in your community.

Proper hand washing

Practice proper hand washing to prevent the spread of Coronavirus Disease (COVID-19)

The best protection is proper hand washing, including before and after you eat your meals. Wash your hands often with soap and water for at least 20 seconds. Using soap and water is the single most effective way of reducing the spread of infection. You can use an alcohol-based hand sanitizer if soap and water are not available.
Avoid touching your face

Avoid touching your face to prevent the spread of Coronavirus Disease (COVID-19)

Avoid touching your face, eyes, mouth and nose prior to washing your hands.
Practice good cough and sneeze etiquette

Practice good cough and sneeze etiquette to prevent the spread of Coronavirus Disease (COVID-19)
Always cover your mouth and nose with a tissue. Throw the used tissue into a garbage can and then wash your hands. If you don't have a tissue, cough or sneeze into your sleeve.
Stay home

Stay home if you are ill, have symptoms of flu such as a fever or cough to prevent the spread of Coronavirus Disease (COVID-19)

If you are ill, have symptoms of flu such as a fever or cough, you should stay home.
Wear a mask if you are sick

Wear a mask if you are sick to prevent the spread of Coronavirus Disease (COVID-19)Masks should be used by sick people to prevent transmission to others. The mask acts as a barrier and helps stop droplets from spreading when you cough or sneeze. If you are sick you should stay at home. If you need to leave your home, please wear a mask.

If you are not sick, wearing a non-medical mask or cloth face covering while in a public place is an additional measure that people can take to prevent the spread of the coronavirus.  Particularly when it is difficult to keep a safe physical distance for an extended period of time - for example, when you are on transit - non medical or cloth face coverings are a good way to protect those around you. There is evidence that the coronavirus may be spread before people realize they have symptoms, and wearing a mask in public may help protect others, especially in situations where physical distancing is difficult to maintain.

However, masks are likely to increase the number of times a person will touch their own face (e.g., to adjust the mask). Face coverings keep our own droplets in but may not prevent transmission from others. The best way for you to stay safe is to wash your hands, maintain physical distance from others and keep the provincial guidelines for social interactions top of mind.
Practice physical distancing

Make changes in your routines in order to minimize close contact with others, such:

Practice physical distancing to prevent the spread of Coronavirus Disease (COVID-19)

  • Avoid crowded places and non-essential gatherings

  • Avoid common greetings, such as handshakes

  • Limiting contact with people at higher risk (e.g. older adults and those in poor health)

  • Keeping a distance of at least 2 arms lengths (approximately 2 meters) from others, as much as possible

 

How to Balance Your Diet During the COVID-19 PandemicA Useful Health & Nutrition Short Guide for the COVID-19 Pandemic by TIF – TIF

Nutritional status plays a very important role in the prevention and treatment of contagious and non-contagious diseases. In the frame of a health contingency, the use of strategies that strengthen our nutritional status and immune system is essential. No one knows how long these virus security measures will take, but there is a perfect time to protect and improve your health while practicing social distancing.

A healthy diet is especially important to keep your immune system in top condition. Here are some steps you can take to eat healthy in the COVID-19.

1. Minimize your visits to the supermarket during the pandemic and eat healthy.

2. Clean your hands and the handle of the shopping cart at the grocery store.

3. Plan what you are going to buy. Make a shopping list, taking into account what your family likes and cooking methods.

4. Include your children in meal planning, preparation, and cleaning.

5. Limit impulse purchases of treats like chips, soda, cookies, ice cream, because they are high in empty calories and increase your grocery bill.

6. Consider low-cost alternatives. For example, instead of buying pre-made hummus, make your own by pureeing a drained can of chickpeas.

7. Check the expiration date of the products before purchasing.

8. Try some new recipes. Have you ever made homemade pizza, roasted a whole chicken, or cooked meatballs from scratch? There are many great recipes on the internet! Look for those that need only a few ingredients and use common kitchen tools.

9. Keep in mind the basic foods that we must have at home to achieve a balanced diet that will keep our bodies strong.

Some options are:

✔ Cereals: Corn tortillas, whole-grain English muffins, bagels, wraps, frozen whole wheat waffles.
✔ Grains: Raw oatmeal, quick-cook pasta, frozen brown rice, couscous.
✔ Fruits: Fresh and/or dried, frozen, canned in water. If canned, drain and rinse before use.
✔ Vegetables: Fresh, hardy vegetables (celery, broccoli, onion, potatoes), frozen, canned low sodium, sun-dried
✔ Sauces: Tomato paste sauce, low in sodium canned sauces.
✔ Soups and broths: Canned, frozen and/or tetrapack.
✔ Milk: Fresh, canned/or tetrapack. It is necessary to keep them closed if they are not going to be used and when opened keep them in the refrigerator.
✔ Eggs: Fresh eggs, egg whites in cartons.
✔ Cheese: Grated, cubed, or crumbled hard cheese.
✔ Legumes: Canned beans (black beans, chickpeas), dried beans.
✔ Nuts and seeds: Peanut butter, canned, or dried walnuts.
✔ Meat: Frozen chicken, fish, shellfish or beef. Try a meatless meal, such as chili with beans instead of beef.
✔ Spices/condiments: Add seasonings like dried herbs and spices, vinegars, sauces, mustard, hot meat, lemon, lemon juice, light dressings, honey, or Greek yogurt.

10. Arrange the cupboard and refrigerator with the FIFO method (‘first in, first out’) to avoid spoiling or using out-of-date foods.

11. Stay hydrated. Drink at least two liters a day and promote physical activity at home.

12. Practice positive stress management strategies like staying busy and engaged, enjoying your hobbies, reading, cooking, making videos with your kids, starting a scrapbook, helping your kids with their virtual school assignments, and keeping in touch with family members.

14. Think positive! Mindset is vital to overcome this pandemic in a physically and mentally healthy way.

 

Remember Your Vitamins!

Shilajit Trace Minerals on Instagram: “Your body requires essential vitamins and minerals to function 💫” | Vitamins and minerals, Trace minerals, Vitamins

 

5 Healthy Eating Habits to Fight COVID-19

Incorporating these easy-to-follow habits into your daily routine will keep your body healthy and strong.

Let's be clear about something right away: No food has been scientifically proven to specifically fight or prevent COVID-19 so far. The science behind this virus is still being researched and discovered. However, the World Health Organization (WHO) does have some key points regarding healthy eating habits to fight COVID-19, which are all related to strengthening and maintaining a healthy immune system. A healthy immune system is the key to fighting off any virus, including one such as COVID-19.

Here are the healthy eating habits to fight COVID-19 recommended by the WHO.

 

1. Always include fruits and vegetables on your plate.

 

 

The WHO states that a healthy immune system is sustained by providing your body with many different nutrients. An easy way to get a variety of vitamins and minerals into your diet is by including fruits and vegetables on your plate during meals.

Some of the best fruits and vegetables for a strong immune system include those with high counts of vitamin C (such as citrus and greens), beta-carotene (orange root vegetables), antioxidants (berries), and vitamin E (avocado). With such a variety of foods, it almost sounds like taking a multivitamin would be an easy supplement to fix the problem.

So do yourself a favor and pile the veggies and fruit on your plate at every meal, and stock up on these 15 Best Frozen Fruits & Vegetables to Keep on Hand.

 

2. Add whole grains and legumes.

The WHO says that a healthy and balanced diet comes from a variety of foods, including carbs that come from whole grains and legumes. In a study published by The American Journal of Clinical Nutrition, a diet rich in whole grains was proven to positively affect gut health as well as immune and inflammatory markers for adults. By swapping out the refined grains in your diet (white bread, sugary cereal, white pasta) to whole grains (whole grain bread, oatmeal, whole-grain pasta), your gut—and overall immune system—will see a drastic difference during COVID-19.

Legumes are also a great source of complex carbohydrates to incorporate into your diet due to their immune-boosting qualities. According to Everyday Health, because of their high-protein content, legumes (beans, chickpeas, lentils, etc.), are important for building your muscle tissues, and strong muscles are linked to a strong immune system.

3. Snack on nuts.

As we mentioned, vitamin E is an important antioxidant to have in your diet because of its immune-boosting and virus-fighting qualities, and nuts are a huge source of it. According to the Cleveland Clinic, high-fat plant foods will contain rich amounts of vitamin E, which also includes avocados and oils. Because nuts are a calorie-dense food, they are a great snack to consider with your afternoon cup of tea.

Nut butters are also a great source of vitamin E, and when paired with a vitamin-C rich fruit (like apples), it can be an incredible immune-boosting snack to fight COVID-19.

 

4. Add animal-sourced foods.

According to a study published by The Journal of Nutrition, "animal source foods can provide a variety of micronutrients that are difficult to obtain in adequate quantities from plant source foods alone." These micronutrients include vitamin A, vitamin B-12, riboflavin, calcium, iron, and zinc, which are particularly hard micronutrients to consume when following a vegetarian diet.

A diet rich in all kinds of vitamins and minerals is the best way to strengthen your immune system and ward off any type of disease. The best animal-sourced foods to incorporate in your diet are dairy products, animal by-products (such as eggs), and meat. Especially lean proteins and fish rich in omega-3's.

 

5.Eat whole foods & keep your diet diverse.

All-in-all, it's best to get those micronutrients by eating whole foods—and a diverse variety! Filling your plate with all kinds of whole foods is the best way to ensure you are getting all of those vitamins and minerals that are needed for a healthy immune system, which is one of the best eating habits to fight COVID-19 by far. Even if the research doesn't point out particular foods to fight COVID-19, the WHO stands by its statement that a diet rich in a variety of nutrients from fruits, vegetables, whole grains, legumes, nuts, and animal-sourced foods is the best way to fight this virus.

 

Quarantine cuisine: Easy meals to support a healthy immune system | COVID | Prevention | UT Southwestern Medical Center

 

5 immune boosters to help keep you healthy amid COVID-19 outbreak

Now more than ever, it's important for your immune system to stay in tip-top shape during the COVID-19 pandemic. One of the best ways to stay healthy is by maintaining a nutritious diet.

 

Vitamin A (Beta Carotene)

Pic Courtesy : hasnainzaki.com

This vitamin assists with the health of your intestines and respiratory system. Vitamin A-rich foods include carrots, sweet potato, spinach, broccoli and red bell peppers.

Vitamin C

Pic Courtesy : hasnainzaki.com

Vitamin C helps stimulate the formation of antibodies. Citrus fruits, strawberries, red bell pepper and kiwi are all rich in vitamin C.

Vitamin E

Pic Courtesy : hasnainzaki.com

This nutrient promotes the neutralization of free radicals by working as an antioxidant. Foods full of vitamin E include vegetable oils, nuts, seeds and avocado.

Zinc

There are many zinc-dependent enzymes in our body and deficiency has been linked with immune dysfunction. Zinc-rich foods include beans, seeds, nuts, meat, poultry and seafood.

Protein

Pic Courtesy : hasnainzaki.com

Specific amino acids found in protein are essential for T-cell function, which are cells that protect the body against pathogens. Meats, poultry, seafood, eggs, beans, nuts and seeds all have lots of protein.

These nutrients have been shown to help your immune system work most efficiently and effectively, but too much of a good thing can be harmful. Eat these nutrients in moderation and don’t go overboard. If you eat too many carrots, you may just turn orange! As always with preventing the spread of illness, wash your hands frequently.

Disclaimer : 

Any action you take upon the information on this website is strictly at your own risk, and we will not be liable for any losses and damages in connection with the use of our website. The website founder urges the website visitor to check with a qualified dietician or health professional before using any procedure whose appropriateness may be of concern.

 

http://www.hasnainzaki.com/wp-content/uploads/2018/06/240_F_98116479_nsNHag8qvegaCTOE7OiVU1CDnu5gx3va.jpg  www.hasnainzaki.com

Copyright © 2018 Hasnain Zaki. All Rights Reserved.

 

Copyright © 2018 Hasnain Zaki. All Rights Reserved. — Primer Child WordPress theme by GoDaddy