Nutrition tips during self-quarantine

Good nutrition is crucial for health, particularly in times when the immune system might need to fight back. With a limited access to food and rising prices, we need to take many aspects into consideration. This is why we want to share with you some food and nutrition tips to use during this period of time.


  • Create a meal plan: assess what you already have at home and plan your intake. Avoid purchasing large amounts of food and use what you already have at home. This way we can avoid food waste and allow other people to have access to the food they need.
  • Prioritize fresh products: use fresh ingredients and those that have a shorter shelf life first.
  • Prepare home-cooked meals: take advantage of all the time at home to make those recipes you previously did not have time to make. You can find many healthy and delicious recipes online that suit your needs.
  • Be aware of portion sizes: being at home for extended periods, without company or with limited activities can lead to overeating. Seek guidance through your national food-based dietary guidelines on what constitutes healthy portions for adults and be mindful that young children will need smaller portions.
  • Follow safe food handling practices: it is important to follow good food hygiene practices to avoid food contamination and foodborne diseases. The key principles include:
  1. Keep your hands, kitchen and utensils clean
  2. Separate raw and cooked food
  3. Cook your food thoroughly
  4. Keep your food at safe temperatures
  5. Use clean water

By following these recommendations, you can prevent many common foodborne diseases.

  • Limit your sugar, fat and salt intake: read nutrition labels to ensure that there’s no overconsumption. WHO recommends that ideally less than 5% of total energy intake for adults should come from free sugars, total fat intake to less than 30%, and it is recommended to consume less than 5 g. of salt per day.
  • Avoid or reduce your alcohol consumption: alcohol weakens the immune system. In other words, alcohol use and especially heavy use undermines your body’s ability to cope with disease, including COVID-19.
  • Stay hydrated: good hydration is optimal for your health.

Following these recommendations could have a significant benefit in your health and diet. Feel free to like and share this article.

Thank you for joining us, we hope that you have a great day. Stay safe!

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