Malaysia is striving to achieve herd immunity with the ongoing Covid-19 vaccination programme. However, those who have been vaccinated can still be infected by the rapidly evolving virus. Statistically, more than 50% of infected cases are asymptomatic or present very mild symptoms. These cases are required to self-quarantine when tested positive. Here are 5 useful food nutrition tips to stay healthy in quarantine:
- Choose fresh ingredients
Fresh food such as fruits and vegetables are more nutritious compared to processed foods. Use fresh ingredients in your cooking or select a menu that includes fresh produce if you’re ordering in. Prioritise ingredients with shorter shelf life to prevent wastage. You can also freeze some fruits and vegetables and any leftovers to stretch your budget.
- Practise safe food handling
If you’re doing your own cooking, following good food prep hygiene will prevent food contamination and food poisoning. Make sure to keep your hands, kitchen and utensils clean. Store raw and cooked food separately. Use clean water to wash and prepare your food and cook your food thoroughly.
- Limit salt, sugar and fat intake
WHO recommends consuming less than 5g of salt per day, not more than 6 tablespoons of sugar per day for adults, and limiting total fat intake to less than 30% of total energy intake, of which no more than 10% should come from saturated fat. You can do this by using less salt and sugar when cooking. Consume natural sugar from fruits, choose a healthy cooking oil and trim off excess fat from your meat.
- Eat enough fibre
Fibre promotes a healthy digestive system and makes you feel full to help prevent overeating. Include vegetables, fruit, and wholegrain foods in your meals to ensure adequate fibre intake. Some examples of wholegrain foods are oats, brown pasta and rice, quinoa and whole-wheat bread.
- Drink up
Staying hydrated will help you maintain optimal health. Drinking water instead of sugar-sweetened beverages is a simple way to limit your intake of sugar and excess calories. You can also opt for fresh fruit or vegetable juices which are good sources of antioxidants to strengthen your immune system. You should avoid drinking too much strong coffee, strong tea, caffeinated soft drinks and energy drinks as these may lead to dehydration.
With a little discipline and creativity, you can eat healthy during self-quarantine. Winning this Covid-19 war is a marathon but we can do it as a community. PLE Laundry Equipment Sdn. Bhd. is committed to help laundry business owners through tough times. Contact us at 016-262 2965 or 03-5633 6405 for more information today.
