QUARANTINE FOOD GUIDE

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QUARANTINE FOOD GUIDE

• Curie.Health

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Healthy Diet

• Spending time at home also means we are eating or
  over-eating at home. A healthy diet contributes
  to building immunity and helping the bodys
  ability to fight against infections.
• Here is a guide to foods that should be avoided
  and foods that can be included more into your
  daily diets.

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TO AVOID

• Excessive salt intake
• Fat intake
• Cold foods
• Refined foods
• Beverages
• Alcohol intake

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Excessive salt intake

• Ready-made snacks, canned/tinned foods,
  processed, frozen foods, and pickles have a lot
  of salt content. Excessive intake of salt
  (gt5g/day) is termed unhealthy and can potentially
  lead to a variety of health issues such as
  increased blood pressure, obesity, worsening
  diabetes, water retention, etc.

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Excessive salt intake
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Sugar intake

• Desserts, ice-creams, juices, aerated drinks, and
  store-bought snacks tend to have excess sugar
  content which is unhealthy for both general as
  well as oral health. The use of natural sugar
  substitutions such as jaggery, honey, etc should
  be practiced

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Sugar intake
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Fat intake

• WHO recommends that only 30 of your food intake
  should consist of fats and out of this, only 10
  should be saturated fats.
• This can be followed by avoiding deep-fried foods
  and switching to other methods such as boiling,
  steaming, grilling, or pan-frying.
• Good oils such as olive or sunflower oils can be
  used instead of butter, coconut oil, or other
  fatty options.

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Fat intake
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Cold foods

• Over consumption of ice or cold foods can affect
  your dental health as well as make you more
  susceptible to catch a common cold. It is hence
  best to avoid this during this time.

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Refined foods

• Rice, white bread, pasta, etc should be
  substituted with whole wheat options.

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Beverages

• Avoid over consumption of coffee, tea, fizzy
  drinks, sugary juices, etc. These contribute to
  your daily sugar intake.

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Alcohol intake

• Excessive consumption of alcohol should be
  avoided. Not only does it add to the daily
  calorie intake, but it also reduces immunity,
  interacts with medications, and affects your
  mental health.

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INCLUDE

• Wholesome, fresh, home-cooked meals
• Fiber-rich foods Vegetables such as corn or
  potato, fruits such as berries, and wholegrain
  cereals have high fiber content and help you to
  feel full. This in turn prevents you from
  over-consuming unwanted foods for longer periods.

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INCLUDE
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Water

• This plays a major role in the bodys immunity.
  Swap unhealthy drinks with water to reduce
  calories and be more healthy.

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Curie Health

• For more info, log on to https//curie.health/ or
  call on 91-87788 26667 to find a doctor/dentist
  near you or to get a free demo of our software.