This period of isolation taught us many things about food and cooking. Everybody had a resolution once upon on time to be healthy and maintain a proper diet, but now, going to a gym or for morning runs is no longer possible, and this will be the same for some long days. This lack of routine could lead to gain weight and store belly fat inside the body.
To be healthy is to maintain a proper immune system. During these days of COVID-19 outbreak with the pandemic, we must learn how to eat and what to eat to keep our immune system healthy, and at the same time, one should learn to manage daily meals with limited healthy ingredients that are available. Getting obsessed during quarantine, staying home with no physical activity will put you at a higher risk of serious medical problems like heart disease, diabetes, stroke. Where your body completely fails to fight against COVID-19. This situation is increasing the risk of getting overweight and getting obsessed with belly fat, where the weight loss services and gyms are entirely closed. Excluding them, there is always a way to manage your health and weight at the same time. Diet. Yes, adopting a perfect diet is an effective way to maintain weight and health. Have foods that are good and rich in protein and nutrition, which has excellent health benefits so that you can stay healthy during the lockdown and fight against COVID-19 at the same time.
Kick start your day with some exercise early morning. No matter what type of workout but make sure you are giving your body some work and movements. Wake up early, do things and sweat up. Go with some warm-up and squats and some pushups, and that’s enough for the day to start. What after exercise? A proper Nutrition intake to the body. Also, read What are the Ways Used to Reduce the Quantity of Salt?
1. Breakfast
It is the most important meal of the day. Starting the day with proper nutrition meal will healthify you. Eat breakfast every day, and not skip it. May sound old, but it is a fact. For breakfast, one should always choose a lean protein meal that must contain 300 to 350 calories approximately. Having some eggs, oats, and some berries will be a perfect breakfast, and as an Indian breakfast, you can have some idli with some vegetable chutneys.
Eggs and Oats
Eggs are an excellent source of high protein; 70 % of the protein is found in egg white which contains vitamin b12 and less fat. Eggs can promote good health, and they help to protect bones and from some minor diseases. Apart from vitamins, they also contain Omega 3 fatty acids. So eggs are the highest protein breakfast options one can have. It is definitely a superfood. Oats are grains, very popular as breakfast options. They are actual grains, rolled and crashed and cut, then consumed. As they can be boiled with water or milk and that’s oatmeal. They are rich in nutrients like zinc and iron. A bowl of oatmeal will provide enough vitamins and fatty acids that can lower the cholesterol in a person, and they can protect from heart and colon diseases. So mixing oats and eggs can be the perfect breakfast options as they will provide enough amount of proteins that will help to stay healthy and fit.
2. Eat lots of fruits and vegetables
Now, the foods we consume is getting to for away from nature. Where everywhere in the grocery stores are filled with processed and synthetic foods. Burgers and fries became a typical food for people, and now in these times, you cannot go for it easily. Fruits and vegetables are a great source of vitamins and minerals. Vegetables and fruits will lower the blood cholesterol levels, and decrease the risk of atherosclerosis, reduces blood pressure and lowers the risk of constipation. Vitamin A from vegetables and fruits will keep eyes sharp and skin healthy and helps to protect against various infections. Vitamin C helps heal cuts and injures and keep teeth healthy and gums away from teeth. The best time to eat Fruits is in the early morning after a glass of water. So many people eat fruits right after their meal. It is not a good idea. The reason is it will never get digested properly, and the nutrients from fruits will not be adequately absorbed. At least there should be a gap of 30 to 40 minutes between meals and fruit snacks. Mixing fruits with yoghurt without salt or sugar will be a perfect break. Also, see the Fastest and Effective Ways to Overcome Menstrual Pain.
3. High protein foods
Protein is essential to keep body functioning keep up to the immune system and to build muscles, strong tissues in skin, build hormones and enzymes in the body. Most of the protein-rich foods are meat, fish, eggs and chicken. An adult is advised to have at least 55 grams of protein per day according to the weight, say 68 kgs. Animal-based protein sources provide the essential amino acids to the body to have its maximum performance. Chicken has a high Protein—62 grams in whole chicken leg. Chicken doesn’t have any extra saturated fat, and it is accessible to every average person. Beef has a high amount of protein with one serving. Another high protein foods can be legumes, fish, fork, milk, egg white, guava and potatoes.
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4. No more refined grains
Whole grain contains a lot of nutrients and proteins, which helps in proper digestion and keeps a person feeling stomach full. Replacing refined grains with whole grains can help reducing type 2 diabetes, and those grains will improve the sensitivity of insulin and metabolism of glucose. Entire grains are enriched in fibre, selenium and magnesium. Whole grains are brown rice and whole wheat in bread. Another side, refined grains are white rice, white bread, white flour, these products will make blood sugar level steady, reason making you feel hungry again after some time of your meal. It contains more fat than refined grains.
5. Say NO to saturated fats, high salts and sugar
There is always no recommendation for high fats and sugar-containing foods. Consuming too much saturated fat, sugars, and added salts can make a person unhealthy. But reducing these items into small amounts can make the same person healthy. A daily intake of sugar can be 90 grams per day, and salt can be 2.3 grams. Foods that that should be avoided as it contains high fat are half a bar of chocolate at a time, muffins, cupcakes, ice cream, chips, sugary drinks.
