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KATHMANDU: As Nepal and other countries are taking strong measures to contain the spread of COVID-19, self-quarantine may affect normal food-related practices.
Good nutrition is important for health. Try to use fresh ingredients in your food.
Safe food handling
Food safety is important for healthy diet and food security. Remember that safe food is healthy. When preparing food, follow food hygiene practices to avoid contamination.
Follow good food hygiene:
Keep kitchen, utensils and hands clean
Separate cooked and raw food
Cook food thoroughly
Keep food at safe temperatures
Use clean water
Limit salt intake
Many of the canned, frozen or processed foods contain high levels of salt.
WHO has recommended consumption of less than 5 g of salt per day. Therefore, try to eat foods with reduced or no added salt.
Pickled foods contain high levels of sodium too. Avoid adding extra salt to your meals at the table.
Limit sugar intake
The WHO has recommended less than 5% of total energy intake for adults has to come from free sugars (about 6 teaspoons).
Fresh fruit should be the priority. Go for low fat options, as these are often high in added sugars. You are advised to limit the amount of sugar or honey, and avoid sweetening your beverages.
Limit fat intake
Limit total fat intake to less than 30% of total energy intake. Opt for cooking methods that require less fat, such as steaming and grilling instead of frying foods.
Reduce foods including red and fatty meats, butter and dairy products.
Fiber contributes to healthy digestive system. It offers a prolonged feeling of fullness.
Include fruits, vegetables, pulses and wholegrain foods in your meals.
Oats, brown pasta, brown rice, quinoa or whole-wheat bread are better than white pasta and rice, or white bread.
Good hydration is important for optimal health. Drink clean and plain water instead of sugar-sweetened beverages.
To enhance the taste of the water, you can even use fresh fruits like berries or slices of citrus fruits.
Avoid drinking strong coffee, strong tea, or caffeinated soft drinks and energy drinks.