In this phase of confinement and over time, we are more likely to acquire less healthy eating habits, in addition to a considerable reduction of physical activities. With the gyms closed, the practice of physical exercise involves risking some jogging in the morning or at nightfall, but what about when the inertia inherent to the days passing by sets in?
In order not to neglect our health and well-being in this phase when we stay at home for a long time and not very mobile, the News@FMUL editorial team asked the Nutrition Laboratory for assistance so that we can leave here guidelines on how to maintain healthy habits.
Two words immediately come to the fore: nutrition and hydration.
Healthy eating translates into a more resistant immune system and, therefore, less prone to catch chronic and infectious diseases.
More than ever, in this strange phase, we should choose to eat fresh, unprocessed foods daily, to maintain adequate levels of vitamins, minerals, dietary fibres, proteins, and antioxidants.
The following should be the preferred foodstuffs in our diet:
- fruit - 2 cups or 4 portions;
- vegetables, legumes (lentils and beans, for example) - 2.5 cups or 5 portions;
- Nuts and whole grains (unprocessed corn; oats; wheat, brown rice) - 180 grams:
- tubers rich in starch or roots (potatoes; yams or cassava)
- meat (red meat can be eaten 1 or 2 times a week and white meat 2 to 3 times a week); fish; eggs and milk.
Overcooked vegetables or fruits may lose important vitamins.
For afternoon snacks, choose fresh fruits or raw vegetables instead of foods with high sugar content, fat or salt. It is very important to avoid sugar, salt and fat.
We should drink a lot of water - 8 to 10 glasses of water a day - water is very important as it ensures the transport of nutrients in the blood, helps to regulate the body temperature and eliminates waste.
It is important to remember that in addition to a healthy diet, there are still other factors that are essential in maintaining well-being and a healthy immune system. A healthy lifestyle also includes additional strategies:
• not smoking;
• regular exercise;
• proper sleep; and,
• minimizing stress levels
Healthy body, healthy mind!
Stay healthy!
Cristina Bastos
Editorial Team
With the support of FMUL’s Laboratory Team
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