Category Archives: Health

Health And Nutrition Tips To Make This Quarantine Easier

As COVID-19 shows no sign of slowing down, countries are being forced to take stricter measures to ensure that they contain the spread of the disease. The self-quarantine coupled with the closing of a large number of businesses has severely affected our general food-related habits. There are certain places where takeaway offers are available but in a limited capacity. In other places, fresh items are getting hard to come by. 

Good nutrition is just one aspect of great health. Especially right now, when your immune system needs to fight back. The limited resources all around are creating big issues toward the path to maintaining a healthy and varied diet. But we don’t have to fret. Even in the midst of the pandemic, there are ways you can maintain optimal health.

For starters try and remain physically active. A healthy mind resides inside a healthy body and it is important for one to find a balance to remain healthy during this pandemic. 

Follow Safe Food Handling Practices

Food safety is essential for maintaining yourself during the pandemic. When you are preparing food yourself or others ensure you follow the rules of good hygiene practices and avoid contamination and any other foodborne diseases. Some things to be careful about are;

  • Ensure that your hands, utensils, and kitchen are clean at all times.
  • Keep the raw and cooked food separately, especially all raw produce like fish and meat.
  • Take care that your food is cooked all the way through. 
  • Keep the food at safe temperatures, ie. either above 60°c or below 5°c, you are doing this to avoid breeding of any harmful bacteria in the food.

Lower Your Salt Intake

As fresh foods become increasingly unavailable in the vicinity, it is natural that you will move towards canned, processed, or frozen foods. The problem with these foods is the amount of salt that is added to increase their shelf life. To avoid consuming too much salt, first, prioritize foods with reduced or no visible added salt. Rinse canned foods before you consume them to remove the excess sodium.

 In most countries, it is the added salt that is too much but rather the already existing salt that is too much. This is why you are better off using fresh and dried herbs and spices for added flavor instead of salt. 

Limit The Sugar Intake 

Your total energy intake for the day should be less than 5% from sugar. Prioritize fruits above all else when you want to eat something sweet. If fresh fruits are not available then you should buy canned fruits in juice rather than syrup. Even frozen fruits are a better option than canned fruits. When you are picking out desserts ensure that they are low in sugar and you consume small portions. Don’t fall for the low-fat options as they have added sugars to get the same taste. Severely limit the amount of added sugar or syrups in your drinks. 

Avoid Fats

Saturated fats have always been a nuisance to the people who want to remain healthy. To avoid adding too much fat in your food, opt for the cooking methods that do not require fat. This includes steaming, sauteing, and grilling instead of frying. If you need to use fats, then use small amounts of oils like rapeseed, sunflower or olive oil, these are unsaturated oils and thus comparatively healthy. 

Other things you can do to limit saturated fats include trimming the excess fat from meat and other poultry. Pick up the skinless variety wherever you can. Cut back on foods like red and fatty meats, palm oil, lard, and full-fat dairy products. 

Also, stay away from trans fats. This is the apt time to read nutrition packets before you buy products.  That does not mean you cannot snack. You can still do that. Just be careful it does not have hydrogenated fat.

Keep Yourself Occupied

This is non-food based advice, but it is just as important. It is important that you keep yourself occupied when it comes to the quarantine period. Even if you are spending time in front of the screen, it is better than sitting ideally. Play a video game. If you run into too much trouble check out valorant boosting. Anything to be occupied. If you remain ideal, chances are you will just get anxious and that will be bad for both your physical as well as mental health. 

Avoid over-purchasing anything at the market as you may end up putting the vulnerable demographic at a disadvantage like the elderly. The biggest problem here becomes that they cannot venture too far from home for resources. Take a look at what you already have and accordingly stock food in your house. Avoid food waste for you as well as other people’s betterment.

3 Sustainable Food Trends That Will Change What You Eat

As we are moving forward, each year witnesses a new food or wellness trend. From big hair to new music to low-rise jeans trends, we have seen so much. And in 2020, you will find new food trends coming up. Our world has seen so many successful innovations and creations with food. Food trends cycle in and out of popularity.

Earlier, no one was aware of organic food or plant-based food. But now all people seek are organic foods and plant-based food. No doubt that these foods are rich in nutrition, gut health and overall health.

Some foods do get popular, but it is not necessary that everything on your dinner plate is healthy and nutritious. So, make sure of the nutritional value before you follow any new trend. So, see for yourself what three sustainable food trends 2020 has to offer!

Plant-based Foods

Are you on a diet with leafy vegetables, nuts, legumes, etc? These are plant-based foods. People are more fond of plant-based food because of its healthy and nutritional properties. And 2020 has seen an invigorated shift to plant-based eating.

People are determined to skip on highly processed foods. Foods with preservatives but good aroma and flavor are no more favorites. A boom in any food trend does not justify the nutritional value.

A plant-based diet has a different meaning for every individual. Some strictly focus on plants and plant-derived food, while some do include some animal derivatives like meat, milk, etc. A plant-based diet includes lots of fruits, vegetables, nuts, legumes, whole grains, etc.

Forget not, these plant-based food are highly rich in natural nutrition value. And they have huge health benefits like weight management, lower heart-risk, diabetes prevention, etc. This is a tasty and healthy way for a balanced diet and long-term health sustenance.

Nature has so much to offer to eat. Have a bowl of cucumber, olives, tomato and lettuce dressed with olive oil, pepper and oregano. Cooking such food is easier, quicker and tastier!

Lab-grown Proteins

We see new inventions now and then! And scientists have also found a way to experiment with food and produce healthy and protein-rich food from the lab itself. It is believed that lab-grown proteins will be more sought after around 2030. However, it is popular this year too, but not to such an extent.

Scientists have already created eggs, fish and meat in a lab merely from stem cells. It is a futuristic concept. They have not found themselves a place in market. Even if these lab-based proteins do get commercially available, they will out-trend these plant-based foods.

As they are lab prepared, so only problem standing in the way is “customer acceptance”. Many have tasted the lab prepared meat. No chicken was raised or slaughter to harvest meat. Hence, there is no damage to the environment done and you get your favorite meat on your plate.

Insect Foods

Red meat has undoubtedly a better hold in the market and among the customers. It has brought an optimistic impact on the environments. Insect food is not far behind. The year, 2020, might also see a rise in insect foods. Insects are a part of the diet of many people in the world. The insect foods trend is about a thousand years old.

For instance, a popular insect product is cricket based product. Not many people know the better use of it. Hence, it is not very popular or not very common. But, once people are aptly educated on how these cricket products can be used. We will see people trying out such products and accept them.

Edible insects are considered a sustainable food alternative. They are cheap, nutritious, and some even say they are delicious. The insects consist of high-quality proteins, zinc, vitamins, amino acids, calcium, and iron; all enough for humans. To top it off, this insect-eating trend will not even disturb a balance in nature. Therefore, there will be no damage or harm to the environment.

With daily harm done to our mother nature, scientists and researchers are finding out new ways to not destruct nature or imbalance it. Modern diets include plant-based foods and insect foods without hesitation. We are yet to see how people will adapt to such food trends in 2020.