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ONE VEGGIE A DAY, KEEP THE COVID AWAY

The sources of fiber – fruits, vegetables, and whole grain, are definitely necessary in the diet; it provides a variety of nutrients for our body. In addition, consuming an adequate amount of fiber will give you a sense of satiety, and thus, prevent overeating – which is such a big problem during these quarantine days. So the question is: ?? what can you eat to keep an adequate amount of fruits, vegetables, and whole grain during self-quarantine?

Disclaimer ??: there is no food that can “boost” immune system immediately or treat COVID-19. However, consuming a balanced diet with a variety of food groups is essential for a good health to maintain normal immune function.

Here are some tips ?? to consider when you’re buying your fiber foods:

  1. The longer the shelf-life, the better. Citrus fruits (oranges, clementines, and grapefruits) are some good options, as well as bananas and apples. Root vegetables such as carrots, turnips, and beets are also good to keep for a long time. Spices like garlic, onion, and ginger can also be stored for future use.
  2. Prioritize freshness and take advantages of local, in-season produce. Some examples for food that is currently in season are berries, cantaloupes, celeries, corn, mango, tomatoes, or zucchini. Check SnapEd for seasonal produce guide.
  3. All frozen fruits and vegetables are great options, as they still contain high levels of fiber and vitamins and are often less expensive than the fresh versions. These frozen produces are quick to prepare; they can be added to juices, smoothies or porridge or eaten with low-fat plain yogurt after defrosting.
  4. Wholegrain rice and pasta, oats, buckwheat, quinoa and other unrefined whole grains are excellent foods as their shelf life is long, they can easily be prepared, and they contribute to fiber intake. Starchy roots such as potatoes, sweet potatoes and cassava are also long-lasting and good sources of carbohydrates.

 

To ensure adequate daily fiber intake, aim to include vegetables, fruit, and wholegrain in all meals. Keep in mind to “eat the rainbow” by getting a variety of colors in your plate. Let’s get that fiber to stay safe ?!

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