Are you the type that is careless about what to eat?.Do you have a hard time differentiating what is healthy and what is not?
Then this article lists the best foods to eat during Lagos, Nigeria pandemic Lock down.
First of all, A healthy diet is a diet that helps to maintain or improve overall health. A healthy diet provides the body with essential nutrition: fluid, macronutrients, micronutrients, and adequate calories.
According to W.H.O
The World Health Organization (WHO) makes the following five recommendations with respect to both populations and individuals:
- Maintain a healthy weight by eating roughly the same number of calories that your body is using.
- Limit intake of fats. Not more than 30% of the total calories should come from fats. Prefer unsaturated fats to saturated fats. Avoid trans fats.
- Eat at least 400 grams of fruits and vegetables per day (potatoes, sweet potatoes, cassava and other starchy roots do not count). A healthy diet also contains legumes (e.g. lentils, beans), whole grains and nuts.
- Limit the intake of simple sugars to less than 10% of calorie (below 5% of calories or 25 grams may be even better).
- Limit salt / sodium from all sources and ensure that salt is iodized. Less than 5 grams of salt per day can reduce the risk of cardiovascular disease.
You might not realise it, but you’re exerting and expending brain cells at this time while working away vigorously on your phone or tablet from home. It is essential that you replenish and feed on healthy snacks while you work for optimum performance, alertness and brain vitality and re-invigoration. Thankfully we have a few pointers we’d love to share with you as to snack items while you work. These are great for your kids too, this is no time to go crazy on the fattening, oily stuff or processed sugar, your immune system will thank you for it, or maybe not, depending on which route you choose to go.
- Yoghurt: A healthy GI tract is a sign of overall health. Always look for labels that say the product has “live and active cultures” to ensure it’s a good source of probiotics. Because lots of flavored yogurt is also high in sugar make sure you select a low sugar option, Greek yoghurt or pick plain yogurt and flavor it with honey or fruit. With greek yoghurt, you’ll pack more satiating protein into the snack. In addition to helping gut health, yogurt is a good source of Vitamin D, which is believed to regulate the immune system.
- Cold ice/ green tea: this can prove to be oddly satisfying as well as thirst-quenching. If you’re not a lover of green tea like me and have a sweet tooth, throw in a few cubes of ice, a spoonful of sugar,as well as a little ginger for some pizzaz.
- Like me, are you nuts about Nuts?: The vitamin E in walnuts and pistachios helps fight invading bacteria and keeps cells healthy. These nuts also contain niacin and riboflavin, which help build immunity. Add to that that walnuts are one of the top anti-inflammatory foods and you have a nutritional powerhouse for fighting off illness. Grab a handful of nuts as a snack, or use a pistachio nut butter on fresh wheat bread or salted crackers.
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