The COVID-19 outbreak has not only affected the entire human race mentally, emotionally, and economically, but has also affected people’s relationship with food. In such a situation people are enforced to follow food hygiene principles to eliminate or reduce the risk of illness. And so, to give you a helping hand, we have compiled some food hygiene tips to help you maintain a healthy lifestyle amidst this infectious atmosphere.
Stock Your Kitchen Wisely
Be a smart shopper! If possible, try to stock your kitchen with non-perishable food items like lentils, pulses, cereals, flour, rice, oats, pasta, dry fruits, nuts, and seeds, etc. These immune-boosting food items will last for a longer time and will also limit your trips to the store.
Groceries must be washed thoroughly with clean water after they are brought home from the market. But, before washing the groceries, do wash your hands with soap and water for 20 seconds. Also, as a practise, always wash your hands before cooking and before eating.
Keep Perishable Items Refrigerated
Meat, poultry, fish, eggs, and dairy products (milk, cheese, yogurt, etc) are perishable foods that spoil easily. These foods (raw or cooked) should be stored in the refrigerator without fail. You should store certain vegetables and fruits in the refrigerator to avoid spoilage.
Pay Attention to Product Expiry Dates
Before you start cooking innovative food recipes for kids and other family members, make sure you check the expiry dates on all the food products. The expiration date is the date until when the food maintains its microbiological and physical stability. The expiry date also determines the usable life of a food product, both in terms of safety and quality. Hence, it’s important to use that food before the expiry date.
Dispose Kitchen Waste in an Appropriate and Sanitary Manner
Disposal of kitchen waste is very important else it becomes a prime base for insects, pests, and bacteria. Empty your kitchen waste-bins at regular intervals to avoid any kind of infections or diseases. Segregate kitchen waste into wet and dry waste, and appropriately discard them.
Use Clean Utensils and Other Appliances
Use clean utensils and appliances like food processors, blenders, eggbeaters, etc. Use a proper dishwasher liquid to get them cleaned. If possible, keep two cutting boards – one for meat/chicken and one for fruits and vegetables. Clean and rinse them thoroughly after each use.
Maintaining a healthy routine and building up a strong immune system has become the need of the hour. So if you are looking for a dietician or a nutritionist who can help you with a healthy diet meal plan – get in touch with Kanupriya Khanna. One of the best dieticians in Delhi – Kanupriya can offer you nutritional guidance and tips to help you live a healthy lifestyle.
While experts recommend eating healthy during the lockdown, it can be difficult to curb your cravings during this phase due to anxiety and stress.
However, to help you prepare a healthy diet plan we have listed few recipes which you can follow in quarantine. Nutritious and easy to prepare – these recipes will help you take control of your diet during the lockdown.
Healthy and nutritious – lavish chips pair well with any dip, hot or cold.
Quinoa bites make a healthy snack. They’re also a great immune boosting food option to choose instead of fried potatoes.
Lip-smacking and full of flavour, this stuffed baked
Ingredients For Boiling Cauliflower
Ingredients For Gravy
Amritsari Kulcha is a scrumptious, flavour-packed Indian bread. Simple to prepare – you can include it in your healthy diet meal plan during the quarantine.
Most people often struggle with eating healthy foods during this time. However, below are some tips to be able to do the same:
The tips outlined above will significantly improve your health. It will boost your immunity, lower your disease risk and help you maintain an appropriate weight.
For more such ideas and tips visit https://kanupriyakhanna.in/.
Thinking how to boost your immune system? Have a look below:
Include this herbal tea in your healthy diet plan. Simple and quick to make – it’s one of the best home remedy to boost immunity and fight against infections.
Method: Take one of water and boil everything together except honey. Next add honey and sip.
Ashwagandha is considered a sort of magic herb that helps kick up the immune system by several notches. It further stabilizes blood sugar and reduces anxiety and stress.
Method: Wash and boil the root in 1/2 a liter of water. Allow to boil for about 5 to 7 minutes. Strain into a cup and then stir in the honey.
Basil (Including tulsi) are strong immunity food ingredients. It can help cure regular fever that is caused due to bacterial and viral infections.
Method: Put the basil leaves into a saucepan with a half-liter of water. Bring to a boil. Then bring down the flame to low for 3 – 4 minutes. Strain into a cup, and add the honey and lemon juice into it. Stir and sip.
If you are looking for more such ideas and suggestions get in touch with Kanupriya Khanna.
Kanupriya is one of the best child dietician and pregnancy nutritionist in Delhi. A certified practitioner, she will give you concise advice on how and what to eat.
Worried about your fitness and weight during the lockdown? Here’s what you can do:
Follow A Routine
It is important for your body to know that it will get food at regular intervals so that it does not go into a fat storing mode
Sleep disruptions affect the hormone secretions in your body which can affect your metabolism and ultimately weight
Include water and various nutritious fluids in your healthy diet plan. It is very important to stay hydrated throughout the day. It keeps your mind and body both fresh as 70% of our brain and body is water.
It is tough to exercise when you are stuck indoors, but it’s very important to keep moving. Learn some yoga, aerobics, Zumba from the net and dedicate 40mins daily to keeping yourself fit
This is probably the toughest to do especially when kids and husbands are home all day, every day. Always look for simple yet healthy recipes. It can also mean another way of cooking the same foods that make them healthier.
For example: If your kid wants to eat French fries; bake them instead of frying. Do prepare creative food recipes for kids and behold you have a healthy version of the same old comfort food at no extra cost.
Include a Variety of Immune Boosting Foods and Cuisines in Your Healthy Diet Meal Plan to Keep Boredom at Bay
Here are some food ideas:
Avoid Eating the Following During the Lockdown:
If you need more such diet tips get in touch with Kanupriya Khanna. One of the best pregnancy nutritionist and child dietician in Delhi – Kanupriya can give you precise diet tips to help you stay healthy during the lockdown.
While the novel coronavirus continues to spread, it’s important that you boost your immune system to stay healthy. In this section, we have listed down 6 foods that are good to boost the immune system. Include them in your health diet plan to ward off various illnesses.
Yogurt is good immune boosting food. It contains vitamin b12 which is needed for producing infection-fighting white blood cells
Yogurt is also a good source of probiotic bacteria, which can promote good digestion & immune system function.
Tip: Get a clear glass and layer yogurt, fruit & whole-grain cereal or granola. Try dipping fruit slices into vanilla yogurt for a protein-packed snack.
Spinach is yet another strong immunity food. It is packed with Vitamin C that is a powerful antioxidant.
Spinach delivers folate and iron that boost the immune system and prevent anemia.
Spinach also helps in the regeneration of antioxidants like Vitamin E in the body, which helps fight infections.
The fibre, beta-glucan, found in oats helps boost our infection-fighting blood cells.
Oats contain selenium and zinc, two essential nutrients important for fighting infections and to stay healthy.
To boost your immunity include KARAMELE’s OAT PROTEIN BARS in your healthy diet meal plan.
Strong antioxidant that has been shown to naturally boost the immune system.
It contains tons of vitamins, some of which are magnesium, iron, zinc, and calcium.
Ginger helps kill cold viruses and has been said to combat chills and fever.
Sweet potatoes are an excellent source of beta-carotene, which can be converted to vitamin A. It helps support your immune system and gut health.
Sweet potatoes are a rich source of fibre. It also contains an array of minerals including iron, calcium, selenium.
They are also a good source of most of our B vitamins and vitamin C
It’s not only refreshing. When it’s ripe, it’s also got plenty of an antioxidant called glutathione. It strengthens the immune system so it can fight infection.
To get the most glutathione in your watermelon, eat the red pulpy flesh near the rind.
If you are looking for more such tips get in touch with Kanupriya Khanna.
Kanupriya is one of the best child dietician and pregnancy nutritionist in Delhi. A certified practitioner, she is the one who will give you honest, clear and concise advice on how and what to eat.
Summers are deadly hot. As the temperature rises with each passing day the scorching weather gets difficult to handle, especially for kids. Hence, it becomes imperative to keep the kids hydrated during such days, in order to protect them from heat strokes and other debilitating heat-related illnesses.
To help you tackle this problem, we have listed down some healthy summer food options. Lipsmacking and nutritious – these food items offer miraculous health benefits during the sunny season.
Watermelon is a true summer food containing 92% of water. Loaded with vitamins and minerals and electrolytes, this body-healing fruit is beneficial for highly active kids. Include them in your child diet plan to help them refurbish the lost minerals during summers.
Another delectable summer fruit, which is packed with the goodness of water and essential nutrients – is lychee. Loaded with anti-inflammatory properties – this sub-tropical fruit is ideal to combat flu and infections. While its great taste tantalizes the taste buds, knowing the fruit’s various nutritional properties will compel you to include them in your child’s diet plan.
This summer include muskmelon in your child’s diet plan and see the healthy magic it creates. Filled with beta-carotene, folic acid, potassium, vitamins C and A – this superpower fruit will not only keep your child hale and hearty, but will also provide them the much-needed refreshment from the summer heat.
Lemon is easily available in the market at affordable rates. Refreshing, versatile, and good for health, lemons should be part of your child’s diet plan during the summers. It is a powerhouse of vitamin C, a powerful antioxidant and an immune booster. It is great for relieving acidity when taken as a drink with water. An acidic fruit and a taste enhancer – it can be used in various food recipes for kids.
Cucumber is the best hydrating food for summers. Thanks to its high water content, it helps prevent dehydration and protects the skin from sunburns and suntans. This low-calorie vegetable – is also filled with various nutrients. Ensure you include it in your child’s diet plan, to help them stay well-hydrated and nourished during the sunny days.
Coconut water is considered to be an ideal summer drink. A perfect blend of nutrients and vitamins, this drink prevents heat stroke and replenishes the dehydration conditions in the body. The best part is – it doesn’t contain any calories, unlike other beverages. Ensure your child drinks at least one glass of coconut water every day during the summers.
Mother Nature has gifted us with some amazing food items to stay hydrated.
If you are looking for more such diet tips and or food recipes for kids get in touch with Kanupriya Khanna. One of the best pediatric nutritionist in Delhi – Kanupriya will help you make a few wise choices with your child’s diet plan.
We all know too much sugar is bad for health. But then there’s always a discussion about natural sugar vs refined sugar, and you might wonder what the debate is all about!
Naturally occurring sugars are the kinds found in foods like fruits, vegetables, milk, cheese, yogurt, etc. Basically, they are an inherent part of the foods. Consuming whole foods that contain natural sugar is okay!
Refined sugar comes from sugar cane or sugar beets, which are processed to extract the sugar. It is a combination of glucose and fructose. We generally utilize brown and white sugars to sweeten cookies, cakes, desserts, coffee, tea, cereals etc. Moreover, packaged food items, such as chips, granola bars, flavoured yogurt, bread, condiments, tomato sauce, mayonnaise etc contain added refined sugars.
How the Body Metabolizes Sugar Matters
How the body metabolizes the sugar in milk and fruits varies from how it metabolizes the refined sugar added to packed or processed foods. The fiber in fruit slows down metabolism, as fruit in the gut expands to make you feel full. Whereas the body breaks down refined sugar rapidly, causing insulin and blood sugar levels to skyrocket. Moreover, since refined sugar gets quickly digested, you tend to eat more – thus leading to increased calorie intake and excess weight gain.
High sugar intake is also associated with some of the world’s most deadly diseases, including heart disease, diabetes, and cancer. Hence it’s important to include natural sugar in your diet instead of refined sugar.
How to Ensure Your Pregnancy Diet Plan Contains Natural Sugar?
If you are pregnant or planning to be soon – here’s what you can do to ensure your pregnancy diet plan contains natural sugar:
1. Stock your fridge with fresh fruits and vegetables. Food items in your fridge will make or break your diet plan. Hence ensure you choose the healthy ones!
2. To stabilize your blood sugar level– have three small meals plus two to three healthy snacks every day.
3. Have a good breakfast and don’t skip meals. Your blood sugar will remain more stable if your food is distributed evenly throughout the day.
4. Include healthy protein in your diet during pregnancy. Eating a high-quality protein at every meal is the key to success. The best sources of protein are:
➢ Fish: Sol, tuna, salmon, mackerel,etc
➢ Poultry: Chicken, eggs and turkey
➢ Nuts: Almonds, peanuts, pistachios, cashews, walnuts, hazelnuts, etc
➢ Dairy foods: Milk, cheese, yogurt
➢ Miscellaneous: oats, quinoa, beans, lentils, legumes, seeds, etc
5. Do not include processed or packed food items in your diet during pregnancy. Avoid foods and drinks that contain refined sugars, such as sodas, soft drinks, desserts, cakes etc. It will cause your blood sugar level to spike.
6.Learn to read labels on food products, and eliminate those that contain high-content refined sugar.
If you need a precise pregnancy diet plan in order to control your body sugar level, contact Kanupriya Khanna. One of the best nutritionists in Delhi – Kanupriya will create a personalized pregnancy meal plan for you as per your health requirement!