COVID-19 has been considered a deadly virus if you have low immunity or other physical illnesses. All the countries going through this pandemic are taking measures to have fewer casualties. During the isolation time, we should make ourselves immune to this virus by taking good care of yourself, keeping you’re surrounding clean and most importantly maintaining healthy Eating Habits.
Healthy eating habits have been an aid to protect against any illness or disease and in this time Corona Virus.
Healthy Food List
Eating a balanced and maintaining healthy eating habits will provide a great amount of energy with boosting metabolism and immunity. First and the foremost thing during quarantine is to stay hydrated, drink at least 2 liters of water every day.
You could start with low-calorie meals, as it will help you in maintaining weight and keeping your body healthy. Some of the low-calorie meals ideas are oats, a cup of oatmeal provide 150 calories; Greek yogurt, a cup of Greek yogurt (100grams) contains 59 calories; berries, a cup of berries (148g) provide 85 calories; eggs, if eggs are consumes boiled and chopped, so 100gram eggs provide 155 calories.
For regular meals you can opt for a 1200 calorie diet. This diet also helps in weight loss with boosting metabolism. In breakfast for 1200 calories, you can include 1 or ½ cup of oats, 1 or 2 boiled eggs, 1 cup of berries, or 2 fresh slices of mangos.
For lunch, you can have 1 or 2 whole wheat chappatis with one red or brown rice, or 1 bowl of rajma (red beans) or chana (chickpeas) or kadhi or daal (pulses) or any sabzi; one can add animals protein like chicken or fish (100-120 grams). Or one can consume all seasonal green leafy vegetables such as potato, sweet potato, lotus stem, spinach, etc., for lunch.
In dinner one can have 1 or 2 whole wheat chappatis with a bowl of vegetable soup and a bowl of salad. You can also add 50 grams of fish with the meal (if you are non-vegetarian). A bowl of daal (pulses) and a small bowl of raita can also be included in this meal.
If you are looking for gaining weight but gaining healthy, there are options for healthy fat foods which will do both. Like avocados, which are a great source of fiber and protects against heart disease; Dark chocolate, which contains a high profile of flavonoid antioxidants and helps in balancing your blood pressure levels as well as providing good fat to your body.
Names of some other healthy fat foods are cheese, chia seeds, eggs, fatty fish, nuts, flaxseeds, olives, yogurt, coconut and coconut oil, etc.
Healthy Fast Food Options
Snacking has become a habit of everyone. For eating between meals there are so many healthy fast food options which are:-
Pav Bhaji, which is a Maharashtrian dish that contains many healthy vegetables like cauliflower, peas, potato, carrot, beans, etc. It is consumed with Indian bread known as ‘pav’.
Whole wheat veg. or non-veg. (chicken, mutton, beef) the burger which will increase your fiber intake, and non-veg. burger provides protein to your body.
Grilled or roasted chicken with vegetables provides a high profile of protein to your body. Grilling is a healthier option as compared to frying.
There are various types of club sandwiches available that contain many vitamins and minerals. You can choose multi-grain bread which is available at every fast food joint. There are many ingredients such as sprouts, potatoes, tomatoes, cottage cheese, capsicum, etc.
During this pandemic, you have now known several healthy meals plans you can have every day. You have to take care of yourself as your immunity is your best weapon against it. Given is the list of healthy foods to eat every day and keep your body healthy. And don’t forget to drink water, keep yourself hydrated and healthy.
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