The pandemic period has been the period that made us pay attention to our health. This period has also revealed that not everything in the world of health is under our control.
A healthy diet plays an important role in our overall health and immune system, and it also affects the functioning of our bodies. This applies before and after illness as well as during illness.
Food diversity and access to them vary according to the income level, habits and cultures of societies. Still, there are some common truths about how to maintain a healthy diet no matter where we live.
Here are 6 healthy eating habits suggestions from United Nations Food and Agriculture Organization (FAO) resources that can help you:
1. Stir
Eat a variety of foods from all food groups to ensure adequate intake of important nutrients. So diversify your food. The food-based nutrition guide prepared by the United Nations Food and Agriculture Organization (FAO) for member countries in line with scientific research and evidence will help you in this regard.
More than 100 countries around the world have developed dietary guidelines tailored to their populations, health status, types of food available in their countries, culinary culture and eating habits.
You can find the recommended guide for your country here.
2. Eat Plenty of Fruits and Vegetables
Fruits and vegetables provide plenty of vitamins and minerals, as well as the fiber we need for a healthy diet. Minimally processed frozen canned fruits and vegetables are a good choice to limit your trips to the market or supermarket. But be careful when choosing them. Sugar, salt or preservatives are sometimes added in the canning and processing of these products. 2021 is the International Year of Fruits and Vegetables . Check out the Food and Agriculture Organization of the United Nations (FAO) cookbook for information on fruits and vegetables you may not have heard of.
3. Take the Pulse, Be Healthy, and Go Crazy!
Healthy fats containing legumes, whole grains, nuts, olives, sesame, peanuts or other unsaturated fats support your immune system and reduce inflammation in our body, if any. In particular, legumes are an inexpensive source of protein and are also environmentally friendly. Beans, peas, broad beans and other legumes are part of a healthy diet and are packed with vitamins and minerals that can help reduce the risk of diseases such as diabetes and coronary ailments.
Read all about legumes and their recipes in the Food and Agriculture Organization of the United Nations (FAO) Pulses Cookbook .
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4. Limit Fat, Sugar, and Salt
In times of high stress, many people turn to comfort foods. Unfortunately, these foods are high in fat, sugar, salt and calories and can affect our overall health over time as part of an unbalanced diet.
As a good habit, check the labels, ingredients and nutritional values of all the foods you eat. These labels are there to help you limit the amount of ingredients in the products you eat or increase the levels of the beneficial ones. You can learn more about food labels and how to read them correctly on this website.
5. Try to Keep Your Food Hygiene
All kinds of hygiene are very important in the time of pandemic. However, it is important to remember that COVID-19 is a respiratory virus. So COVID-19 is not a foodborne illness. However, it is always important to practice food hygiene and safety.
Remember these five tips on food hygiene:
- Keep your hands, cookware and cooking surfaces clean;
- Separate food into raw and cooked;
- Cook the cooked food thoroughly;
- Keep food at safe temperatures;
- Use safe water.
More details on food safety can be found here.
6. Do Physical Activity and Drink Plenty of Water
Exercise is important for both our physical and mental health. In recent years, obesity and overweight have increased significantly in our world. It is important that we find other ways to be active, especially during this time when we stay at home due to restrictions.
You should aim to exercise for at least 30-60 minutes a day, depending on your age and lifestyle. From the nutrition activity book ; You can find exercise ideas, hygiene, food safety and many tips that can help children lead a healthy life.
If you want to learn more about the fascinating world of nutrition, you can also take a look at the United Nations Food and Agriculture Organization's (FAO) digital courses for adults.
The COVID-19 pandemic has changed the daily lives of people around the world, causing a lot of stress, illness, and suffering to many. In the midst of these challenges and changes, it becomes even more important to maintain a healthy lifestyle. First, to protect yourself and others against infection and transmission of COVID-19, we must all follow national guidelines and World Health Organization recommendations. Despite vaccination applications, we must continue with these guidelines to help end the pandemic. However, equally important, we need to take care of ourselves, and a healthy diet is a great way to do that.