COVID 19, the current pandemic, is responsible for the changes in our daily lives. There is a need for awareness to maintain a healthy lifestyle during these difficult times. These lifestyle changes can start with a proper diet, which can help build their immunity. What we eat and drink can affect our body’s ability to prevent, fight, and cure infections. Social distancing, disinfection and mask use is the key measure in keeping us away and safe from COVID 19, but maintaining a healthy diet is important for supporting strength and the immune system. . Good nutrition can also reduce the likelihood of developing other health problems, including obesity, heart disease, diabetes, and high blood pressure. Being at home 24/7 can be difficult, especially for teenagers as they go through times of storm and stress due to rapid growth and development anyway. In addition, it affects the physical and mental levels of adolescents. You have to stay positive right now to stay healthy.
Eating healthy food is an important part of a healthy lifestyle and it is something that should be taught to a teenager. Good meal planning is a key aspect that includes good eating habits, good nutrition, a healthy diet, a low calorie diet, an easily digestible diet, and maintaining a proper eating plan. According to the USDA and the US Department of Health and Human Services, “a teenager’s plate should be divided into 5 broad food categories: grains, vegetables, fruits, dairy, and rich protein.”
(Also Read: 5 Easy Recipes To Boost Immunity We Swear To!)
It is important for teens to fill up on 5 major food groups, including grains.
The rapid physical changes of adolescence directly influence a person’s nutritional needs, creating increased demands for energy and nutrients. Any nutritional deficiency experienced during this critical period of life can have an effect on the future health of the individual and their offspring. Adolescence is a time to prepare the body for the nutritional demands of adulthood and late adulthood that can be felt later in life. According to a nutritionist and diet experts, here are some important food options that one can try to increase strength and immunity during COVID.
(Also read: 10 Diet Mistakes You Need To Avoid During The Change Of Seasons To Boost Your Immunity)
7 dietary tips to increase strength and immunity in teens:
1. Increase fiber in the diet by adding whole wheat, grains and legumes.
2. Cut on the sugar and salt because it reduces immunity. There are various healthy alternatives to refined sugar like coconut sugar, jaggery, honey, etc.
3. Eat five servings seasonal fruits such as orange, guava, pomelo, apple, papaya, etc. in the daily diet.
Fruits are an integral part of a healthy diet.
4. Consume a variety of vegetables for a snack, lunch, dinner and salad. Include more green vegetables (especially cruciferous vegetables) like cabbage, broccoli, cauliflower, etc.
5. Drink detoxifying water to remove toxins from the body. Make lemon juice, beet juice, amla juice, etc.
6. Increase intaketurmeric, giloy (Tinospora cordifolia), clove, dry ginger with hot water to make the throat clean and dry.
7. Decrease the use of butter and heavy sauces. Instead, add ghee (clarified butter) to your diet. But don’t forget to practice moderation because too much of anything is harmful.
Along with these dietary measures, proper sleep and exercise are essential to boost digestion and immunity. Since we still can’t go out to exercise, include indoor exercise in your daily routine.
About the Author: Dr Shuchi Upadhyay is a Food and Nutrition Expert, AP-Selection grade, at the School of Health Science, University of Petroleum and Energy Studies.
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