Tips to Get Your COVID-19 Diet Back on Track

Lawndale News Chicago's Bilingual Newspaper - Health

Lawndale News Chicago's Bilingual Newspaper - Health

By Amy Gorin, MS, RDN, in partnership with Panda Express

A balanced diet may be helpful for immunity and for fighting the new coronavirus. Although we still have much to learn about how to protect ourselves from the coronavirus, recent studies show that COVID-19 may show promise in understanding the connection to our immune system. Pre-existing conditions, such as obesity, can increase the risk of contracting the coronavirus. People with obesity are considered high risk for COVID-19, according to The Obesity Society. In addition to the coronavirus, having obesity puts you at risk for type 2 diabetes and heart disease.  American consumers, including Hispanics, want restaurants to be transparent about the ingredients, sugar, sodium, fat, and calories in their dishes so they can make informed choices. Thankfully, you have many ways to get and stay on track with your eating habits and daily activities. Here are some top ways: 

Make time for yourself: You are the most important person in your life. You can’t help other people if you don’t help yourself first. If that means waking up before everyone else in the house and having time alone to meditate, do yoga dance like nobody’s watching (because nobody is!), do that.

Make healthy food choices: What is the No. 1 way to ensuring you’re eating healthy food at home? Procure healthy groceries. Whether you mask up and get those groceries yourself or have them delivered to your home, make good food choices. Here’s a suggested list to start with:

·       Fruits: bananas, apples, peaches, berries, guava, plantains, watermelon.

·       Vegetables: lettuce, broccoli, green beans, jicama, yucca, onions, pumpkin, sweet potatoes. ·       Lean proteins: chicken breast, salmon, lean meat, tofu, edamame, beans, lentils.

·       Whole grain: brown rice, quinoa, amaranth, barley, whole-wheat tortilla.

·       Healthy fats: avocado, nuts, seeds, extra-virgin olive oil

Squeeze in exercise: You’re playing more than one role right now. Trying to be a super mom and star employee? Do you take care of your parents, uncles or grandparents, on top of everything else? Well, exercising regularly will help you manage your stress levels and keep you healthy. You don’t need to put in an hour every day, just add movement to your day. That could be a five-minute stretching session in the morning, a 10-minute walk after dinner, an extra trip to the mailbox, or calf raises while you wait for your vegetables to warm up in the microwave.

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