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Food and nutrition tips during self-quarantine

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As countries are taking stronger measures to contain the spread of COVID-19, self-quarantine and the temporary closing of businesses may affect normal food-related practices. Healthy individuals, as well as those showing acute respiratory disease symptoms, are being requested to stay at home. In some countries, restaurants and take-away offers are being limited and some fresh items are becoming less available.

Good nutrition is crucial for health, particularly in times when the immune system might need to fight back. Limited access to fresh foods may compromise opportunities to continue eating a healthy and varied diet. It can also potentially lead to increased consumption of highly processed foods, which tend to be high in fats, sugars, and salt. Nonetheless, even with few and limited ingredients, one can continue eating a diet that supports good health.

By following these five key recommendations for safer food, you can prevent many common foodborne diseases.

Limit your salt intake
The availability of fresh foods may decrease and it may therefore become necessary to rely more on canned, frozen, or processed foods. Many of these foods contain high levels of salt. WHO recommends consuming less than 5 g of salt per day. In order to achieve this, prioritize foods with reduced or no added salt. You may also consider rinsing canned foods such as vegetables and beans, to remove some of the excess sodium. Be aware that pickled foods often contain high levels of sodium too. In many countries, 50–75% of the salt intake comes from the foods we eat, rather than what we add ourselves. Given that you might be consuming enough salt already, avoid adding extra salt when cooking and to your meals at the table. Experiment with fresh or dried herbs and spices for added flavor instead.

Limit your sugar intake
WHO recommends that ideally less than 5% of total energy intake for adults should come from free sugars (about 6 teaspoons). If you crave something sweet, fresh fruit should always be the priority. Frozen fruits, canned fruits in juice rather than syrup, and dried fruits with no added sugar are also good options. When other dessert options are chosen, ensure that they are low in sugar and consume small portions. Watch out for low-fat options, as these are often high in added sugars. Limit the amount of sugar or honey added to foods and avoid sweetening your beverages.

Limit your fat intake
WHO recommends limiting total fat intake to less than 30% of total energy intake, of which no more than 10% should come from saturated fat. To achieve this, opt for cooking methods that require less or no fat, such as steaming, grilling, or sautéing instead of frying foods. If needed, use small amounts of unsaturated oils like rapeseed, olive, or sunflower oil to cook foods. Prefer foods that contain healthy sources of unsaturated fats, such as fish and nuts. To limit saturated fats, trim excess fat from meat and poultry, and choose skinless options. Reduce foods such as red and fatty meats, butter and full-fat dairy products, palm oil, coconut oil, solid shortening, and lard.

Avoid trans fats as much as possible. Read nutrition labels to ensure that partially hydrogenated oils are not listed in the ingredients. If food labels are not available, avoid foods that commonly contain trans fats such as processed and fried foods, like doughnuts and baked goods – including biscuits, pie crusts, frozen pizzas, cookies, crackers, and margarine that include partially hydrogenated fat. If in doubt, minimally processed foods and ingredients are better choices.

Consume enough fiber
Fiber contributes to a healthy digestive system and offers a prolonged feeling of fullness, which helps prevent overeating. To ensure an adequate fiber intake, aim to include vegetables, fruit, pulses, and wholegrain foods in all meals. Wholegrains foods include oats, brown pasta and rice, quinoa and whole-wheat bread and wraps, rather than refined grain foods such as white pasta and rice, and white bread.

Stay hydrated
Good hydration is crucial for optimal health. Whenever available and safe for consumption, tap water is the healthiest and cheapest drink. It is also the most sustainable, as it produces no waste, compared to bottled water. Drinking water instead of sugar-sweetened beverages is a simple way to limit your intake of sugar and excess calories. To enhance its taste, fresh or frozen fruits like berries or slices of citrus fruits may be added, as well as cucumber or herbs such as mint, lavender, or rosemary.

Avoid drinking large amounts of strong coffee, strong tea, and especially caffeinated soft drinks and energy drinks. These may lead to dehydration and can negatively impact your sleeping patterns.

Avoid alcohol or at least reduce your alcohol consumption
Alcohol is not only a mind-altering and dependence-producing substance, harmful at any level consumed, but it also weakens the immune system. Thus, alcohol use and especially heavy use undermines your body’s ability to cope with infectious disease, including COVID-19.

It is recommended that alcohol in general be avoided, but especially when in self-quarantine. As a psychoactive substance, alcohol also affects your mental state and decision-making and makes you more vulnerable to risks, such as falls, injuries, or violence when under quarantine with someone else. Alcohol consumption is also known to increase symptoms of depression, anxiety, fear, and panic – symptoms that can intensify during isolation and self-quarantine. Consuming alcohol is not a good coping mechanism, neither in the short nor long term, although you might think that it will help you deal with stress.

Alcohol also makes certain medications less effective, while increasing the potency and toxicity of others. Do not consume alcohol in combination with pain medication, as alcohol will interfere with your liver functions and might cause serious problems, including liver failure.

Under no circumstances should you consume any type of alcoholic products as a preventive or treatment measure against COVID-19.

Alcohol is not a necessary part of your diet and not part of a healthy lifestyle and should therefore not be on your shopping list.
 
Words of wisdom OP.

In the 1970ies King Corn paid our ho's on The Hill enough money to replace sugar cane and sugar beet refined sugar with corn syrup, or HFCS, which contains more calories per weight unit. Look at the obesity epidemic now in America. I was shocked to find HFCS even in the premium deli turkey pastrami. 10% of Americans are diabetic, 25% over age 65. An alarming trend is the wave of type 2 diabetes (insulin resistance) in severely obese preteens and teens, something unheard of 20 years ago.

Hypertension rampant, directly linked to renal control deregulation from regular use of salt. In studies of African and Amazon isolated tribes, the ones surviving to age 80 have no hypertension.

The two white poisons of Western civilization, for sure. When sugar started getting in Europe in the 16th century the handwritten chronicles documented scores of deaths, the ones with strong pancreases got naturally selected.

Alcohol is immunosuppressive, additionally formaldehyde is created in its metabolism, more than one drink per day increases cancer risk per American Cancer Society. But if you take away my Marani Akhasheni or Ararat i will revolt too:)
 
food for thought. If something is described as providing food for thought, it's worth seriously thinking about or considering it.

A well-made documentary on homelessness is likely to give you food for thought, as is your decision about where to go on a long-awaited vacation. Anything that gives you a reason to stop and ponder is food for thought. It's an expression that's been around in its current form since the nineteenth century, apparently taking the idea of digestion and transferring it from the stomach to the brain.