This is what we are hearing for the past one and a half months. All of a sudden, we have limited access to fresh fruits and vegetables, there are no eat-out options, take away options are limited; and on top of these, there is a panicky situation for hygiene aspects. So is it all about problems or there are lot of opportunities as well? Well, we have got some quality time to focus on our health and fitness. Therefore, in this article, let’s explore some simple ideas to manage our health and nutrition goals effectively at home. Hygiene measures: With the virus all around we really have to be particular about social distancing, washing hands and wearing masks but we can’t overlook some of the other challenges faced during this period. With work from home and no domestic help available, our work at home has increased many folds. Naturally, if we are lacking in cleanliness measures, we are more at risk of falling sick due to some other secondary reasons. So, be careful and stay away from insects, house flies and food spoilage which can lead to food poisoning and stomach infections. This risk can be minimized by using clean knives and utensils, covering the cooked food, storing dry and perishable items separately and implementing first in first out (FIFO) system. Get children involved in labeling the food products so that it can be utilized well within its shelf life period. Immunity: As we all know, prevention is always better than cure so try to maintain a good health to minimize the risk of infections. We should consume foods that are rich in vitamin C, omega 3 and antioxidants like lemons, oranges, fish, almonds, garlic, carrots and capsicum. Also increase intake of whole grains, unprocessed food and keep intake of salt, sugar and oil to minimum to reduce the chances of becoming overweight/obese. Maintaining hydration levels is of utmost importance, to decrease chances of dehydration and fatigue in this warm weather. Kitchen help: It is a task to keep children engaged so let’s come up with innovative ideas like P3G program (punching, pounding, peeling and grating). These are some of the best ways to incorporate physical activity as well as good nutritional habits. They can punch the dough to make it smooth and if possible add soy powder to improve its protein content. Instead of using a mixer they can hand pound flaxseed chutney to make it healthier and tastier. Veggies can be peeled and grated to make different salads to increase fiber intake and keep our gut healthy. Try to reduce the load of cooking by preparing items like hung curd dips, fruit yogurts and oats chivda in more quantity so that we can have easy access to food when we feel hungry. Be creative: Children might get bored sitting at home so we can get more creative and plan a hotel like experience for them. We can get kids involved in planning, cook their favorite food, convert our drawing rooms into restaurant and enjoy some home cooked and hygienic food together. Go organic: At times it is difficult to get fresh food so why not grow some basic fruits and veggies at home? Tomatoes, muskmelon, coriander, fenugreek, basil and green chilies can be easily grown at home. Composting and bio- enzymes can be prepared from kitchen waste and used as manure/ pesticides. This will ultimately help in better waste management and minimize risk of infections.
All these activities can be changed depending on the age of our children and circumstances. Many people have successfully implemented these activities happily so take one step forward and start implementing these small and simple measures from today itself.
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