Nutrition advice during COVID-19 outbreak

Proper nutrition and hydration are vital, People who eat a well-balanced diet tend to be healthier with stronger immune systems with lower risk of chronic illnesses and infectious diseases like COVID-19.

Iran PressEurope: Eat fruits, vegetables, legumes (e.g. lentils, beans), nuts, and whole grains (e.g. unprocessed maize, millet, oats, wheat, brown rice, or starchy tubers or roots such as potato, yam, taro, or cassava), and foods from animal sources (e.g. meat, fish, eggs, and milk), according to WHO (World Health Org).

Daily, eat 2 cups of fruit (4 servings), 2.5 cups of vegetables (5 servings), 180 g of grains, and 160 g of meat and beans (red meat can be eaten 1−2 times per week, and poultry 2−3 times per week).

For snacks, choose raw vegetables and fresh fruit rather than foods that are high in sugar, fat or salt.

Drink 8–10 cups of water every day.

Consume unsaturated fats (e.g. found in fish, avocado, nuts, olive oil, soy, canola, sunflower, and corn oils) rather than saturated fats (e.g. found in fatty meat, butter, coconut oil, cream, cheese, ghee, and lard).

Avoid foods (e.g. snacks) that are high in salt and limit your intake of soft drinks or sodas and other drinks that are high in sugar.

Finally, eat at home to reduce your rate of contact with other people and lower your chance of being exposed to COVID-19. We recommend maintaining a distance of at least 1 meter between yourself and anyone who is coughing or sneezing.


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