We all have learned that how important it is during these COVID times to keep our bodies nourished and resilient and to control our body weight.
The pandemic has changed many aspects of our lives –we’ve felt there were too many things out of our control, some of us have overeaten, some have become fitter, some have learned to cook and some others have lived eating junk food since the pandemic started. Whatever your case is, we have to understand the importance of supporting our immunity as well as our mental and physical resilience.
Here are some tips to stay as healthy as possible this 2021
Eat nutrient-dense food:
- Include wholefoods in your diets –especially plants. Eat at least 400g of veggies a day.
- Beans and lentils are highly nutritious and you can definitely include them in your diet easily, just toss it in your salad or snack some chickpeas.
- Use turmeric, cinnamon, oregano, cumin and coriander as much as possible, they are rich in minerals that have anti-inflammatory effects.
- Don’t forget to include nutrient-packed nuts and seeds in your salads or yogurt.
- Support immunity by eating the rainbow.
These nutrients will help you support your immune system:
Selenium (found in mushrooms, salmon and tofu), vitamin C, iron (found in meat and leafy vegetables), vitamin A (found in carrots, pepper and oily fish), vitamin D (found in eggs, mushrooms and cereals) and include prebiotics (apple, asparagus, bananas, beans and oats)
Plan your meals
You have to make an effort to keep your blood sugar as stable as you can and this is why it is so important to avoid binge eating and food cravings. Plan your meals and avoid snaking too much.
Stay away from sugar
Sugar makes you feel well for a little time but then it normally leads to mood swings. Try swapping your sugary snacks for fresh and dried fruits.
You needn’t overspend
- Plan your meals for the week and buy only what you need.
- Make double quantities to freeze.
- Always keep frozen fruit and veggies –they preserve their nutrients and are ready to eat when you need them.
- Support local markets and eat seasonally –you’ll be saving money, helping the environment and eating healthier food.
As a final piece of advice, you should take your time to eat, put your fork down between bites and enjoy every piece of food –chew properly.
The bottom line is that you have to find a pattern of eating that you can stick to and that it is the healthiest for you –having an eating routine will help you structure your day and it will control your appetite.
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