What nutrition guidance should I follow during the coronavirus disease outbreak?

Proper nutrition and hydration are vital. People who eat a well-balanced diet tend to be healthier with stronger immune systems and lower risk of chronic illnesses and infectious diseases. So you should eat a variety of fresh and unprocessed foods every day to get the vitamins, minerals, dietary fibre, protein and antioxidants your body needs. Drink enough water.

What are the guidelines for proper nutrition during the COVID-19 quarantine?

For optimal health, it is also important to remember to eat healthily and stay hydrated. WHO recommends drinking water instead of sugar-sweetened beverages. Limit or avoid alcoholic beverages for adults and strictly avoid these in young people, and pregnant and breastfeeding women, or for other health reasons.

Ensure plenty of fruits and vegetables, and limit the intake of salt, sugar and fat. Prefer whole grains rather than refined foods. For more guidance on how to eat healthily during self-quarantine, please see the Food and nutrition tips during self-quarantine, prepared by WHO/Europe.

What is a healthy diet during the COVID-19 pandemic?

• Every day, eat a mix of wholegrains like wheat, maize and rice, legumes like lentils and beans, plenty of fresh fruit and vegetables , with some foods from animal sources (e.g. meat, fish, eggs and milk).

• Choose wholegrain foods like unprocessed maize, millet, oats, wheat and brown rice when you can; they are rich in valuable fibre and can help you feel full for longer.

• For snacks, choose raw vegetables, fresh fruit, and unsalted nuts.

Why is healthy eating important for the immune system, especially during the COVID-19 pandemic?

While no foods or dietary supplements can prevent or cure COVID-19 infection, healthy diets are important for supporting immune systems. Good nutrition can also reduce the likelihood of developing other health problems, including obesity, heart disease, diabetes and some types of cancer.

What are the long lasting fruits and vegetables I should buy for COVID-19 quarantine?

WHO recommends consuming a minimum of 400 g (i.e. 5 portions) of fruits and vegetables per day. Citrus fruits like oranges, clementines and grapefruit are good options, as well as bananas and apples, which can also be cut into smaller pieces and frozen for later consumption or to add to smoothies.

Root vegetables such as carrots, turnips and beets, as well as vegetables like cabbage, broccoli and cauliflower are relatively nonperishable. Garlic, ginger and onions are also great options to keep at home, as they can be used to add flavour to a variety of meals.

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Is it good to buy frozen fruits and vegetables to eat during the COVID-19 pandemic?

All frozen fruits such as berries, pineapple and mango are great options, as they still contain high levels of fibre and vitamins and are often less expensive than the fresh versions. These frozen fruits can be added to juices, smoothies or porridge or eaten with low-fat plain yogurt after defrosting.

Frozen vegetables are nutritious, quick to prepare, and consuming them can help reach the recommendations, even when fresh foods are scarce.

Are canned vegetables good alternatives to eat during COVID-19 quarantine?

Although fresh or frozen vegetables are normally the preferred option, canned vegetables such as mushrooms, spinach, peas, tomatoes and green beans are good alternatives with a longer shelf life, to ensure a sufficient intake of vegetables. Remember to choose, when possible, options with low or no added salt.

What can I do to keep myself healthy during the COVID-19 outbreak?

Eat fresh and unprocessed foods every day

Drink enough water every day

Eat moderate amounts of fat and oil

Eat less salt and sugar

Avoid eating out

Counselling and psychosocial support

How does fresh air help to prevent the spread of COVID-19?

Bringing fresh air into a room and removing older stale air that contains virus particles reduces the chance of spreading COVID-19. The more fresh air that is brought inside, the quicker any airborne virus will be removed from the room.

Can the coronavirus disease spread through food?

It is very unlikely that COVID-19 is transmitted through food. However, as a matter of good hygiene practice, anyone handling food should wash their hands often with soap and water for at least 20 seconds before doing so. Crockery and eating utensils should not be shared. Clean frequently touched surfaces regularly.

How to limit sugar intake during the COVID-19 quarantine?

WHO recommends that ideally less than 5% of total energy intake for adults should come from free sugars (about 6 teaspoons). If you crave something sweet, fresh fruit should always be the priority. Frozen fruits, canned fruits in juice rather than syrup, and dried fruits with no added sugar are also good options.

Do you need to wash food packaging?

If you have been shopping, there should be no need to sanitise the outer packaging of food. This is because food businesses are required to have a system for managing food safety in place, which should include keeping packaging clean.

You should still follow good hygiene practice by washing your hands after handling any outer packaging.

Can you take ibuprofen if you have the coronavirus disease?

Patients can take paracetamol or ibuprofen when self-medicating for symptoms of COVID-19, such as fever and headache, and should follow NHS advice if they have any questions or if symptoms get worse.

Is sugar ok to consume during isolation?

Limit your sugar intake WHO recommends that ideally less than 5% of total energy intake for adults should come from free sugars (about 6 teaspoons). If you crave something sweet, fresh fruit should always be the priority.

What are public health and social measures (PHSMs)?

Public health and social measures (PHSMs) are measures or actions by individuals, institutions, communities, local and national governments and international bodies to slow or stop the spread of an infectious disease, such as COVID-19.

How large does a meeting or event need to be in order to be a “mass gathering” during the COVID-19 pandemic?

High profile international sporting events such as the Olympics or World Cups as well as international religious events such as the Hajj count as mass gatherings.

How can I improve ventilation in my home during the COVID-19 pandemic?

Opening windows and doors at home is the simplest way of improving ventilation for most people.

If windows have openings at both the top and the bottom (such as sash windows), using just the top opening will help incoming fresh air warm up as it mixes with room air, reducing cold draughts. In warmer weather, use both the top and bottom openings as this will help provide even more airflow.

In what conditions does COVID-19 survive the longest?

Coronaviruses die very quickly when exposed to the UV light in sunlight. Like other enveloped viruses, SARS-CoV-2 survives longest when the temperature is at room temperature or lower, and when the relative humidity is low (<50%).

Can the coronavirus disease spread through the air in rooms?

In poorly ventilated rooms the amount of virus in the air can build up, increasing the risk of spreading COVID-19, especially if there are lots of infected people in the room. The virus can also remain in the air after an infected person has left.

How should I wash clothes to prevent the spread of COVID-19?

To reduce the possibility of spreading the virus through the air, do not shake dirty laundry. Wash items in accordance with the manufacturer’s instructions. All dirty laundry can be washed in the same load. If you do not have a washing machine, wait a further 72 hours after your self-isolation has ended when you can then take the laundry to a public launderette.

What can I do to cope with the effects of COVID-19 quarantine?

Sedentary behaviour and low levels of physical activity can have negative effects on the health, well-being and quality of life of individuals. Self-quarantine can also cause additional stress and challenge the mental health of citizens.

Physical activity and relaxation techniques can be valuable tools to help you remain calm and continue to protect your health during this time. WHO recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both.

What are the organs most affected by COVID‐19?

The lungs are the organs most affected by COVID‐19

Do smokers get more severe symptoms of COVID-19 if infected?

Smoking any kind of tobacco reduces lung capacity and increases the risk of many respiratory infections and can increase the severity of respiratory diseases. COVID-19 is an infectious disease that primarily attacks the lungs. Smoking impairs lung function making it harder for the body to fight off coronaviruses and other respiratory diseases. Available research suggests that smokers are at higher risk of developing severe COVID-19 outcomes and death.

Can you still catch COVID-19 after having the booster vaccine?

Can you still catch COVID-19 after having the vaccine? The COVID-19 vaccination will reduce the chance of you suffering from COVID-19. It may take a few days for your body to build up some protection from the booster.

What can I do to prevent COVID-19 during grocery shopping?

• Clean your hands with sanitizer before entering the store.
• Cover a cough or sneeze in your bent elbow or tissue.
• Maintain at least a 1-metre distance from others, and if you can’t maintain this distance, wear a
mask (many stores now require a mask).
• Once home, wash your hands thoroughly and also after handling and storing your purchased
products.