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National Nutrition Month

National Nutrition Week: Experts Give Tips On Nutrition And Eating Habits During COVID-19

National Nutrition Week 2020 India: Along with following COVID precautionary measures like hand hygiene, social distancing, it is important to take care of overall physical and mental health

National Nutrition Week Experts Give Tips On Nutrition And Eating Habits During COVID-19
Highlights
  • Consume energy giving food, body building food, protective foods: Experts
  • Nuts, turmeric, clove, ginger, garlic can help boost immunity
  • Dr Chopra recommends drinking at least eight to 10 glasses of water

New Delhi: At a time when the Coronavirus pandemic rages on and no immediate cure is in sight, it is important to not just take precautions like washing your hands regularly, social distancing, practising coughing etiquettes and wearing masks, but also to take care of your overall physical and mental health. Diet plays an important role in this. A nutritious balanced meal can ensure a healthy body and a stronger immune system which can help fight infections. Here are some expert tips for taking care of your health and nutrition.

Also Read: National Nutrition Month: ‘The Mantra Is To Add As Many Colours Of Food As Possible In Your Diet,’ Says Expert

A Nutritious Food Plate

In a video shared by FSSAI (Food Safety and Standards Authority of India), Dr Mansi Chopra, Deputy Lead, NCEARD (National Centre of Excellence and Advanced Research on Diets) at Lady Irwin College explained what a nutritious food plate is,

A nutritious diet should have energy giving food like grains, fat; body building food like meat, fish, egg, milk and milk products, pulses; protective foods like fruits and vegetables.

Also Read: National Nutrition Week: What Is NOVA Classification Of Food And How It Can Help In Making An Informed Choice?

Consume Fresh Fruits And Vegetables

Dr Chopra suggests choosing fresh fruits and vegetables over processed foods like fruits preserved in sugar syrup (murabba), vegetables preserved in salt water or oil (pickles), canned fruits or veggies, among others.

According to Dr Anjani Bakshi, registered dietician and Assistant Professor, Department of Food and Nutrition at Lady Irwin College, if fresh fruits and vegetables are not available one can opt for other healthier alternatives like pulses, kidney beans, and others. In a video shared by FSSAI, Dr Bakshi explained,

Sprouted beans and pulses have high nutritional value. You can also store vegetables by drying them like sun dry mint leaves, fenugreek (methi); tomato puree, ginger and garlic paste can also be stored. For breakfast, cook Dalia (broken wheat) or oats in water or milk.

Also Read: Food Safety Authority Promotes Healthy Eating Habits And Food Sustainability Through A District Level Competition

Immunity Boosting Foods

A strong immune system – body’s defence against illness – leads to a stronger defence against any disease. For the same, Dr Chopra suggests immunity boosting food including almonds, walnuts, sesame seeds, black pepper, turmeric, cloves, citrus fruits like orange, ginger, and garlic, among others.

Garlic, which has been used for thousands of years in the treatment of illness and disease, has anti-inflammatory effect and results in a stronger immune system. Explaining the right way to consume it, Clinical Nutritionist Lovneet Batra said,

Take one garlic clove, mash it, and expose it to air for five minutes so that its compound called allicin which has potent medicinal properties gets activated and then have it.

Also Read: National Nutrition Week 2020: How These Initiatives Are Helping India Eat Nutritious Food Amid Coronavirus Crisis

Increase Fluid Intake

Dr Chopra recommends drinking at least eight to 10 glasses of water and consumption of other liquid substances like lemonade, coconut water, and buttermilk, and others.

Consume Less Sugar And Oil

The World Health Organisation recommends consuming less than 5 per cent of the daily diet as free sugar (added sugar or naturally present sugar in foods), less than 10 per cent as saturated fats, less than 1 per cent as trans fats and less than 5gms/day of salt (one teaspoon). This also means avoiding processed foods and ultra-processed foods like soft drinks and salted chips which contain preservatives, sweeteners, colouring agents, or flavours and are generally high in salt and sugar.

Also Read: Expert Blog: Five Superfoods Every Lactating Mother Should Consume

High intake of sugar and fat increases the risk of diabetes and obesity and that can further create complications during COVID-19, says Dr Chopra.

Apart from this, Dr Chopra suggests ensuring cleanliness and hygiene, especially while purchasing, storing, cooking and eating food. She also recommends standing under the sun for 30 to 40 minutes, especially between 11 AM to 1 PM as sunlight is a good source of Vitamin D, essential for strong bones.

Also Read: National Nutrition Month: Nutritional Requirements Of A Baby From 0-2 Years

NDTV – Dettol Banega Swasth India campaign is an extension of the five-year-old Banega Swachh India initiative helmed by Campaign Ambassador Amitabh Bachchan. It aims to spread awareness about critical health issues facing the country. In wake of the current COVID-19 pandemic, the need for WASH (WaterSanitation and Hygiene) is reaffirmed as handwashing is one of the ways to prevent Coronavirus infection and other diseases. The campaign highlights the importance of nutrition and healthcare for women and children to prevent maternal and child mortality, fight malnutrition, stunting, wasting, anaemia and disease prevention through vaccines. Importance of programmes like Public Distribution System (PDS), Mid-day Meal Scheme, POSHAN Abhiyan and the role of Aganwadis and ASHA workers are also covered. Only a Swachh or clean India where toilets are used and open defecation free (ODF) status achieved as part of the Swachh Bharat Abhiyan launched by Prime Minister Narendra Modi in 2014, can eradicate diseases like diahorrea and become a Swasth or healthy India. The campaign will continue to cover issues like air pollutionwaste managementplastic banmanual scavenging and sanitation workers and menstrual hygiene

World

24,24,98,327Cases
20,40,54,102Active
3,35,14,449Recovered
49,29,776Deaths
Coronavirus has spread to 195 countries. The total confirmed cases worldwide are 24,24,98,327 and 49,29,776 have died; 20,40,54,102 are active cases and 3,35,14,449 have recovered as on October 22, 2021 at 5:24 am.

India

3,41,43,236 15,786Cases
1,75,7453,086Active
3,35,14,449 18,641Recovered
4,53,042 231Deaths
In India, there are 3,41,43,236 confirmed cases including 4,53,042 deaths. The number of active cases is 1,75,745 and 3,35,14,449 have recovered as on October 22, 2021 at 2:30 am.

State Details

State Cases Active Recovered Deaths
Maharashtra

65,98,218 1,573

27,899 1,434

64,30,394 2,968

1,39,925 39

Kerala

48,88,523 8,733

82,093 1,240

47,79,228 9,855

27,202 118

Karnataka

29,84,849 365

9,017 86

29,37,848 443

37,984 8

Tamil Nadu

26,91,797 1,164

13,790 268

26,42,039 1,412

35,968 20

Andhra Pradesh

20,62,303 493

5,500 66

20,42,476 552

14,327 7

Uttar Pradesh

17,10,068 10

107 5

16,87,062 14

22,899 1

West Bengal

15,83,646 833

7,535 44

15,57,090 775

19,021 14

Delhi

14,39,488 22

311 1

14,14,087 21

25,090

Odisha

10,37,056 524

4,336 51

10,24,422 573

8,298 2

Chhattisgarh

10,05,773 38

206 21

9,91,995 16

13,572 1

Rajasthan

9,54,395 2

36 2

9,45,405 4

8,954

Gujarat

8,26,353 13

156 20

8,16,110 33

10,087

Madhya Pradesh

7,92,721 12

88 6

7,82,110 6

10,523

Haryana

7,71,125 9

131 2

7,60,945 11

10,049

Bihar

7,26,042 6

30 0

7,16,351 6

9,661

Telangana

6,69,739 183

3,967 1

6,61,829 183

3,943 1

Assam

6,07,811 384

3,762 152

5,98,087 228

5,962 4

Punjab

6,02,135 22

226 6

5,85,358 27

16,551 1

Jharkhand

3,48,526 40

166 24

3,43,225 16

5,135

Uttarakhand

3,43,787 14

176 0

3,36,213 14

7,398

Jammu And Kashmir

3,31,386 87

814 14

3,26,143 73

4,429

Himachal Pradesh

2,22,138 202

1,452 58

2,16,955 140

3,731 4

Goa

1,77,765 59

618 21

1,73,790 35

3,357 3

Puducherry

1,27,564 43

454 7

1,25,258 50

1,852

Manipur

1,23,051 81

1,346 14

1,19,800 94

1,905 1

Mizoram

1,15,944 737

10,034 229

1,05,510 962

400 4

Tripura

84,369 18

105 10

83,448 8

816

Meghalaya

83,210 52

735 26

81,034 76

1,441 2

Chandigarh

65,315 3

26 2

64,469 1

820

Arunachal Pradesh

55,065 22

140 2

54,645 20

280

Sikkim

31,819 19

185 10

31,241 9

393

Nagaland

31,670 11

250 5

30,743 15

677 1

Ladakh

20,896 10

43 9

20,645 1

208

Dadra And Nagar Haveli

10,678 2

4 2

10,670

4

Lakshadweep

10,365

0 0

10,314

51

Andaman And Nicobar Islands

7,646

7 0

7,510

129

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