To ensure that self-quarantine does not negatively impact public health, the WHO (World Health Organization) has shared a variety of health tips and recommended "best food buys." They've even included some recipes to inspire us during these unusual times. Research has shown that good food safety practices are vital, particularly during crises like the COVID-19 pandemic, where foodborne illnesses can still pose significant risks to health[2].
1. Avoid Panic Buying
Overbuying in this situation isn't really the answer. It can lead to price hikes, unnecessary food waste, and leave others without access to essential products. As responsible community members, we need to remember that everyone's needs matter. Take stock of what you have at home and plan your purchases wisely. Only buy what you truly need to keep your household running smoothly. This way, we can help prevent food waste and ensure that everyone gets what they need to get through this period. Studies indicate that panic buying can exacerbate food insecurity issues, highlighting the importance of mindful consumption during crises[1].
2. Prepare Home-Cooked Meals
With our usual hectic schedules, it might be challenging for some to prepare and enjoy home-cooked meals. However, since you have more time at home during self-quarantine, why not experiment with healthy and new recipes that you've been wanting to try? The internet is a treasure trove of healthy recipes waiting to be explored. Just remember to stick to the principles of healthy eating before diving into cooking! Engaging with food preparation can also enhance dietary choices and promote healthier eating habits[4].
3. Be Aware of Portion Sizes
When cooking from scratch, figuring out portion sizes can get a bit tricky. A good tip is to measure your ingredients beforehand. If you live alone, you might find yourself getting bored and possibly overeating. Stick to the standard guidelines for portion sizes, not just for yourself but for your kids too, to prevent any unnecessary issues during these tough times. Overeating can lead to weight gain, particularly during periods of reduced physical activity[3].
4. Limit Your Sugar Intake
The WHO suggests that no more than 5% of your daily calorie intake should come from sugar, which is about 6 teaspoons or 25 grams of sugar a day. If you have a sweet tooth and start craving sugary snacks, opt for fresh fruits. Dried fruits without added sugar are also a great alternative. And if you're in the mood for dessert, just keep the portions small. If you're choosing sugar-free options, make sure to double-check the labels for any hidden sugars. It's important to be mindful of sugar intake, as excessive consumption can lead to increased health risks, including obesity and diabetes[5].
5. Food Safety
Food safety is absolutely crucial for a healthy diet and food security. Only safe food is healthy food. When preparing meals for yourself and others, it's essential to follow proper hygiene practices to prevent food contamination and foodborne illnesses. Here are some key principles for good food hygiene:
- Always keep your hands clean and wash your kitchen tools regularly.
- Separate raw and cooked foods, especially raw meat from fresh produce.
- Store raw and cooked foods in different containers.
- Cook your food thoroughly to eliminate harmful pathogens.
- Use clean water and fresh ingredients.
- Maintain safe food temperatures: keep stored and frozen items below 5 °C and cooked food above 60 °C.
6. Consume Enough Fiber
Fiber is vital for our bodies. It helps keep your digestive system healthy and can help you feel full longer, which can prevent overeating. Aim for a balanced diet rich in fruits, whole grains, vegetables, and legumes, while minimizing rice, white bread, and refined grains. A diet high in fiber can also play a role in reducing the risk of chronic diseases[4].
7. Stay Hydrated
Staying adequately hydrated is key to maintaining optimal health. Choose water over sugary drinks to avoid unnecessary calories and added sugar. Want to add some flair to your water? Try infusing it with frozen fruits or adding slices of cucumber and mint. Proper hydration is essential for overall health, especially when immune function is a concern during self-quarantine[2].
8. Avoid Alcohol Consumption
Excessive alcohol intake can lead to dependence and impair your mind. It can also weaken your immune system, making it wise to avoid alcohol consumption entirely, especially during these challenging times. Reducing alcohol intake can significantly improve physical and mental health outcomes, particularly in periods of stress[3].
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References:
- Madhuchhanda Das, Venencia Albert, Samaresh Das, Karma Gurmey Dolma, Tapan Majumdar, Pranjal Jyoti Baruah, Suranjana Chaliha Hazarika, Basumoti Apum, Thandavarayan Ramamurthy. An integrated FoodNet in North East India: fostering one health approach to fortify public health.. PubMed. 2024.
- Zhourong Li, Ke Jiang, Shengping Li, Tiankun Wang, Huan Zeng, Manoj Sharma, Zumin Shi, Yong Zhao. Food safety-related practices among residents aged 18-75 years during the COVID-19 pandemic: a cross-sectional study in Southwest China.. PubMed. 2024.
- Roberta Zupo, Fabio Castellana, Rodolfo Sardone, Annamaria Sila, Vito Angelo Giagulli, Vincenzo Triggiani, Raffaele Ivan Cincione, Gianluigi Giannelli, Giovanni De Pergola. Preliminary Trajectories in Dietary Behaviors during the COVID-19 Pandemic: A Public Health Call to Action to Face Obesity.. PubMed. 2020.
- Chiara Medoro, Marta Cianciabella, Massimiliano Magli, Giulia Maria Daniele, Nico Lippi, Edoardo Gatti, Roberto Volpe, Vincenzo Longo, Filomena Nazzaro, Silvia Mattoni, Federica Tenaglia, Stefano Predieri. Food Involvement, Food Choices, and Bioactive Compounds Consumption Correlation during COVID-19 Pandemic: How Food Engagement Influences Consumers' Food Habits.. PubMed. 2022.
- Fred Fung, Huei-Shyong Wang, Suresh Menon. Food safety in the 21st century.. PubMed. 2018.