Seven Tips to Stay Safe in Times of Pandemic

All of us want our families to be safe and secure in times of pandemics. However, a simple error in treating and eating food can often result in serious illness. In this Pandemic, even a tiny amount of anything toxic will put your life in jeopardy. Even a tiny amount of botulism toxin-laced food can cause paralysis and even death. You can protect yourself and your families by considering seven dangerous things to consume in times of Pandemic.

Considering portion sizes

Portion sizes can be tricky to get right, particularly when cooking at home. Being at home for long periods, mainly when there is no company or limited activities, may lead to overeating. Seek advice from your country’s dietary recommendations centered on food. Concentrate on what constitutes healthier meals for adults while keeping in mind that young children will need healthier options.

 Limit yourself from consuming sugar

According to the WHO, free sugars can make up no more than 5% of an adult’s overall energy consumption. Fresh fruit should always be your first choice if you’re craving something tasty. Fruits that have been frozen, canned in juice rather than syrup, and dried fruits that haven’t been sugared are also healthy choices. When choosing other dessert choices, make sure they’re low in sugar and serve small portions. Low-fat alternatives should be avoided since they are frequently high in added sugars. Limit the amount of sugar or honey you put in your food, and don’t sweeten your drinks.

Limit yourself from consuming salt

Fresh food supply may be reduced. As a result, it may be possible to rely more heavily on canned, frozen, or packaged carbs. Many of these foods have a lot of salt in them. The World Health Organization recommends that you consume no more than 5 grams of salt a day. Prioritize foods with little or no added salt to accomplish this. It’s also a good idea to rinse canned foods like vegetables and beans. It’s best to get rid of some of the extra sodium. Pickled foods, on the other hand, often produce high levels of sodium.

In many nations, the foods we consume provide 50–75 percent of our salt intake, rather than what we add ourselves. You might not be getting enough salt. It’s best to avoid putting additional salt into your meals at the table and while cooking. Instead, try adding flavor with fresh or dried spices and herbs.

Limit yourself from consuming alcohol or any other drug

Alcohol is a pleasure and addiction-inducing drug. Furthermore, it is toxic at any dose. It also hurts the immune system. As a result, alcohol abuse, hefty drinking reduces your body’s ability to fight infectious diseases like COVID-19. Alcohol should be avoided in particular, but mainly when self-quarantine is in effect.

Alcohol affects your emotional state and decision-making as a psychoactive drug. It exposes you to more dangers, such as falls, accidents, or abuse. Alcohol intake has also been linked to an increase in depressive, stress, anxiety, and fear symptoms. Isolation and self-quarantine can exacerbate these symptoms. Alcohol use is not a healthy coping strategy in the short or long term. Even so, you can believe that it will assist you in coping with stress. Get to know about Alcohol Addiction to know how bad it is.

Alcohol also decreases the effectiveness of some drugs while increasing the efficacy and toxicity of others. If you’re taking painkillers, don’t drink alcohol. Alcohol will wreak havoc on the liver’s functions. It has the potential to cause serious issues, such as liver failure. Under no conditions should you drink alcoholic beverages as a COVID-19 prevention or treatment measure! Alcohol is not a necessary component of your diet. It isn’t a part of a safe way of life. As a result, this shouldn’t be on your grocery list.

Limit yourself from consuming fats

Red and unhealthy foods, butter and full-fat milk products, palm oil, coconut oil, substantial shortening, and lard should all be avoided. Trans fats should be avoided as much as possible. Check the ingredients on food labels to make sure partially hydrogenated oils aren’t mentioned. If you don’t have access to food labels, stay away from high trans fats. Processed and fried foods are among these foods. Biscuits, pie crusts, frozen pizzas, and cookies are examples. Partially hydrogenated fats in crackers and margarine are bad for your health. When in doubt, opt for minimally processed foods and ingredients. Consume an adequate amount of fiber. It helps to maintain a balanced digestive system. It gives you a long-lasting feeling of fullness, which helps you from overeating.

Follow safe food handling practices

Food protection and a balanced diet are both dependent on food safety. Only organic food is safe food. It is important to observe good food hygiene practices when preparing food for yourself and others. You would be able to prevent food contamination and foodborne diseases in this manner. The following are some of the most critical food safety principles:

  • keep raw and cooked foods separate, particularly raw meat and fresh produce
  • keep your hands, kitchen, and utensils clean
  • keep your food at healthy temperatures, below five °C and above 60°C
  • Make sure your food is well cooked.
  • Using only clean water and raw materials.

Prioritize fresh products

New ingredients, as well as those with a shorter shelf life, should always be used first. Prioritize fresh products over non-perishables if available, mainly fruits, vegetables, and low-fat dairy products. Fruits and vegetables that have been frozen can also be used for a more extended period. They frequently have nutrient profiles that are close to those of fresh foods. Any leftovers should be frozen for another meal to prevent food waste.

What Should You Consume The Most?

You should consume fiber to the maximum. Fiber helps to maintain a balanced digestive system. It gives you a long-lasting feeling of fullness, which helps you from overeating. To get enough fiber, include grains, berries, pulses, and wholegrain foods in all of your meals. Oats, brown pasta and rice, quinoa, and whole-wheat bread and wraps are examples of wholegrain foods. It excludes processed grain foods like white pasta and rice, as well as white bread.

All opinions expressed on USDR are those of the author and not necessarily those of US Daily Review.