Sourced with thanks from timesofindia.indiatimes.com
We should remember that one of the most effective ways to combat viral infections, including COVID-19, lies in the optimal combination of diet and immunity. It’s important to build up your immunity especially in these days. An expert in the nutritional and well-being space gives you tips on how to do just that in the article below. Team RetyrSmart
Some nutrition tips to improve your immunity
There can be ways to work on improving your immunity at home by inculcating the following practices in our lifestyle.
- Eat right from the start:
Healthy and balanced nutrition should be inculcated from childhood. Once your child is 12 months old, they’ll be eating more of the foods that adults eat. Eating a healthy diet sets a good example for your children. It’s important for children and adults alike to limit foods that are high in sodium, unhealthy fats and added sugars.When you are planning your meal for the whole family, try to add all types of food groups in your food plate, such as carbohydrates, add whole wheat or mixed grain chapatti or hand-pounded rice. For protein, calcium add milk, curd, paneer, pulses, legumes, egg, chicken, fish. For healthy fats add olive oil, sunflower oil, sesame oil, almond, walnut etc. For vitamins, minerals and antioxidants add colourful fruits and vegetables and also add prebiotic foods like yogurt and probiotic milk. Hydration is also paramount in the healthy working of the body.
This type of diet can fulfil all the nutritional requirements of your body without any supplementation.
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- Rainbow food palette:
Foods have phytochemicals present in them that determine their colour. These are nothing but antioxidants, vitamins and minerals that provide nutrition to your body and help build immunity. Every natural colour given by nature to fruits and vegetables possesses special phyto nutrients that are specific to that colour. Hence, including foods from various colour families to your meals will ensure no important nutrient is missed out from your diet.
Following a rainbow diet is easy as you can find many food alternatives in a colour family and it does not involve following unrealistic diet trends. Not only do the colours provide special nutrients but the vibrancy of the palette is also a mood booster!
Include foods from families of red, blue, green, yellow, orange and white in your diet to increase immunity.
3. Mindful eating:
Inadequate nutrition has been linked to lower resilience for fighting diseases and being an easy target for infections and viruses. Nutrients contribute to our overall health. Their intake in sufficient and right amounts is paramount to the well-being of the mind and body.
However, getting engrossed in your screens while having meals can be a disaster, despite the nutrients you are having in your meals as you are unaware of the quantity intake. This habit leads to overeating. To curb this, one needs to be vigilant and peaceful while eating and not indulge in any activity during that time.
Believe and follow “Mindful Eating”- enjoy the taste of food, restrict the portions and chew well for good gut health and proper absorption of nutrients. Avoid watching digital screens or reading while eating meals. It helps is coping with physical or mental stress during tough times and is especially necessary at this crucial time.
- Plant-based eating:
Plant based eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes and beans. It doesn’t mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources. Following this, you avoid food which is high in calorie, simple carbohydrates, unhealthy fats and high levels of sodium that can give you obesity and other health-related issues.
- What to avoid
- Try to avoid table salt, replace it with lemon or herbs.
- Avoid packaged and processed food and snacks such as chips, namkeen, biscuits, rusk, burger, pizza. Try to take home-cooked snacks such as homemade roasted chana or roasted foxnuts
- Avoid fizzy and carbonated drinks and replace them with nimbu pani, jaljeera, salted buttermilk.