According to the World Health Organisation (WHO), proper nutrition and hydration are vital for the human body and people who eat a well-balanced diet tend to be healthier with stronger immune systems and lower risk of chronic illnesses and infectious diseases. During the COVID-19 outbreak, the WHO has released nutritional guidelines for adults to build a healthy eating habit that can help in strengthening immunity.
Eat fresh and unprocessed foods every day like fruits, vegetables, legumes (example, lentils, beans), nuts and whole grains (example unprocessed maize, millet, oats, wheat, brown rice or starchy tubers or roots such as potato, yam, taro or cassava), and foods from animal sources (example meat, fish, eggs and milk)
Drink at least 8-10 cups of water every day as water transports nutrients and compounds in blood, regulates body temperature, gets rid of waste, and lubricates and cushions joints.
Eat moderate amounts of fat and oil and avoid industrially-produced trans fats. These are often found in processed food, fast food, snack food, fried food, frozen pizza, pies, cookies, margarine and spreads
When cooking food, limit the amount of salt and high-sodium condiments like soy sauce and fish sauce. Limit your daily salt intake to less than 5 g (approximately 1 teaspoon), and use iodized salt. Similarly, limit sugar consumption also and choose fresh fruits over sweets, cookies and chocolates.
Avoid eating out and eat at home to reduce rate of contact with other people and lower the chance of being exposed to COVID-19. In crowded social settings like restaurants and cafes, maintaining social distance is not always possible.