A guide to maintain healthy eating during epidemic

A guide to maintain healthy eating in the epidemic

Hong Kong has been affected by COVID-19 in recent years, and citizens are exhausted every day, both physically and psychologically.

Although there is no any specific food or dietary supplement that can prevent or cure the infection, healthy eating is still an important part of physical and mental health and boosting immunity.

The Department of Health advises members of the public to follow the following recommendations as far as possible to maintain a balanced diet:

1. Eat a variety of whole grains, legumes, plenty of fresh fruits and vegetables, and some meat, fish, eggs, and milk each day.

2. Choose whole grains whenever possible, such as unprocessed oats, quinoa, soba, whole-wheat bread, and brown rice; they're high in valuable fiber and can provide satiety.

3. Eat the original fruit and vegetables, instead of fruit juice and vegetable juice; eat fruit with the skin as much as possible.

4. For snacks, you can choose corn, cherry tomatoes, fresh fruits and nuts without added sugar/salt.

Salt intake control

1. Salt intake can be limited to 5 grams per day (equivalent to one teaspoon). (More lower for children)

2. Try to avoid using salt, soy sauce or other seasonings when cooking food. Garlic, onion, juice, pepper, herbs and spices can be used.

3. When choosing canned or dried foods, choose a variety of vegetables, nuts and fruits without added salt and sugar.

4. Do not put any salt or salt shaker on the table.

5. Read nutrition labels before buying food and choose products that are lower in sodium.

Fat intake control

1. Use vegetable oils such as olive oil, canola oil or corn oil.

2. If you eat meat, you can choose lean meat such as pork tenderloin, sirloin steak, and skinless poultry.

3. Cut back on processed meats such as sausage, ham and luncheon meat.

4. Choose low-fat or skim milk or dairy products.

5. Avoid processed, baked and fried foods that contain trans fats due to food processing.

6. Use low-fat cooking methods, such as steaming, blanching, dipping in soup, and quick frying with easy-to-clean kitchen utensils with less oil.

Sugar intake control

1. Drink enough water (8 glasses a day).

2. Limit sugar-sweetened beverages such as soft drinks, juices, juice-flavored drinks, energy and sports drinks, flavored milk drinks, and 3-in-1 tea or coffee.

3. Choose fresh fruit instead of foods with a lot of added sugar, such as cookies, cakes, and chocolate.

4. Avoid giving children food and drinks with a lot of added sugar.

Sunlight Employment Agency five-color fruit recommendation (you can teach Filipino or Indonesian maids to prepare!)

Disease-resistant five-color fruit