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Food for thought: 7 tips on keeping a healthy diet

Stay Hydrated

Do:

  • Keep in mind that the usual recommendation is eight glasses per day of fluid.
  • Set regular reminders to ensure we are hydrating our bodies.
  • You can add slices of cucumber, lemon or orange to the glass of water, for extra flavor.
Don't drink sweetened beverages such as soft drinks and soda because of high sugar content.

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    IDEA EXTRACTED FROM:

    Food for thought: 7 tips on keeping a healthy diet

    Food for thought: 7 tips on keeping a healthy diet

    https://insight.wfp.org/food-for-thought-7-tips-on-keeping-a-healthy-diet-in-the-face-of-coronavirus-7fab7f06177

    insight.wfp.org

    5

    Key Ideas

    Stay Hydrated

    Do:

    • Keep in mind that the usual recommendation is eight glasses per day of fluid.
    • Set regular reminders to ensure we are hydrating our bodies.
    • You can add slices of cucumber, lemon or orange to the glass of water, for extra flavor.
    Don't drink sweetened beverages such as soft drinks and soda because of high sugar content.

      GO Foods

      GO foods give us the energy to be active, work, and fight diseases.
      From this category: rice, pasta, bread, and root crops. They release energy more slowly, fuelling you for longer and helping to maintain your weight.

      GROW Foods

      Grow foods help our body with physical growth and help the body rebuild after diseases and infections.
      From this category: meat, fish, eggs, milk and other dairy products such as cheese and yogurt. They are often required in small amounts but are essential to be consumed daily.

      GLOW Foods

      • Green fruits and vegetables: broccoli, spinach, cabbage, lettuce, green apples, kiwi, green grapes, lime, avocado etc.
      • Orange and yellow fruits and vegetables: carrots, pumpkin, sweet corn, sweet potato, peaches, mangoes, papaya, pears, pineapple etc.
      • Red fruits and vegetables: tomatoes, radishes, strawberries, watermelon, cherries, raspberries, etc.
      • Blue and purple fruits and vegetables: eggplant, purple cabbage, blackberries, blueberries, etc.
      Canned, frozen, dried or fermented/pickled are a great alternative source when fresh fruits and vegetables are difficult to find.

        Find Time For Exercise

        The World Health Organization recommends 30 minutes of physical activity a day for adults, and one hour a day for children.
        If you cannot leave the house, find an exercise video online, dance to music, do some yoga, or walk up and down the stairs.

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        The Paleo Diet

        The Paleo Diet

        The basic concept of the paleo diet is to eat whole foods and avoid processed foods.

        Studies suggest that this diet can lead to significant weight loss and major improveme...

        A general guideline

        There is no one "right" way to eat for everyone.

        Some eat a low-carb diet high in animal foods, while others follow a high-carb diet with lots of plants.

        Avoid these foods and ingredients:

        • Sugar and high-fructose corn syrup.
        • All Grains.
        • Legumes like beans and lentils.
        • Most Dairy, especially low-fat dairy.
        • Some vegetable oils like soybean, sunflower, cottonseed, corn, grapeseed, safflower and other oils.
        • Trans fats: "hydrogenated" or "partially hydrogenated" oils found in margarine and various processed foods.
        • Artificial sweeteners: Aspartame, sucralose, cyclamates, saccharin, acesulfame potassium. 
        • Highly processed foods: Everything labeled "diet" or "low-fat" or that has many additives.

        2 more ideas

        Plan ahead

        Before you shop for the self-isolation period:

        • Consider the foods your family likes, your food preparation methods and the time and energy you will have for preparing meals.

        While at the supermarket

        ... during the pandemic:

        • Use disinfecting wipes for your hands and grocery cart handle, and then make sure you put the wipe in the trash.
        • Supermarkets are running low on many items. Be ready with a back-up plan if an ingredient you need is unavailable.
        • Use contactless payment or credit cards. If you have to use the payment keypad, tap the buttons and screen with your knuckle then use hand sanitizer after completing your payment.
        • Contribute to local pantries and soup kitchens, to help the less fortunate.

        Eating together at home

        Make meals at home a positive and fun experience:

        • Get the whole family involved. Kids can help set the table or pour the water, make the salad.
        • Try some new easy recipes, that require a few ingredients.
        • Reconnect with the family: eat together at the table or spread a blanket on the floor and have an indoor picnic.

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        The Mediterranean diet

        The Mediterranean diet
        The heart-healthy Mediterranean diet is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking.

        The diet includes fruits, vegetables, fish and whole grains, p...

        Benefits of the Traditional Mediterranean diet

        Research has shown that the traditional Mediterranean diet 

        • reduces the risk of heart disease
        • is associated with a lower level of the "bad" cholesterol
        • is associated with a reduced incidence of cancer, Parkinson's and Alzheimer's diseases. 

        Key components of the Mediterranean diet

        • Eating of primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
        • Replacing butter with healthy fats such as olive oil and canola oil
        • Using herbs and spices instead of salt to flavor foods
        • Limiting red meat to no more than a few times a month
        • Eating fish and poultry at least twice a week
        • Enjoying meals with family and friends
        • Drinking red wine in moderation (optional)
        • Getting plenty of exercise.