This World Food Day, follow these tips from nutritionists to keep yourself healthy

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  • Though no food will cure Covid-19 infections, a healthy diet along with good physical activity will help build a stronger immune system to tackle the adverse impact of the deadly coronavirus.
  • As the World Food Day is being celebrated amidst the pandemic, experts say it is important to adopt healthy food habits.
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The deadly coronavirus pandemic has made people realise the importance of a healthy diet.

Good nutrition and exercise is crucial for health, particularly in times when the immune system might need to fight back. Limited access to fresh foods may compromise opportunities to continue eating a healthy and varied diet. It can also potentially lead to increased consumption of highly processed foods, which tend to be high in unhealthy trans fats, cholesterol, sugars, and salt.

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Nonetheless, even with few and limited ingredients, one can continue eating a diet that supports good health. Though no food will cure Covid-19 infections, a healthy diet along with good physical activity will help build a stronger immune system to tackle the adverse impact of the deadly coronavirus

As the World Food Day is being celebrated amidst the pandemic, experts say it is important to adapt healthy food habits.

"Food makes a world of difference to our system which is linked to the solar clock. Eating at regular hours means the energy levels remain steady and do not sway from highs to lows. This will help body rhythm settle down and it will balance out the hormones to keep the body energized. Any food that is closest to its natural form, least processed and seasonal is the best for health," said Srilatha, Chief Clinical Nutritionist, Medicover Hospitals.

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Here are the top tips to stay healthy, even as you work from home, from several nutritionists that Business Insider consulted:

Consume good fiber
Good fibres can help people lower blood sugar levels, fight constipation and reduce weight.
“Ensure consumption of good fiber for good gut health, controlling the portion of intake, weight management and management of non-communicable diseases like Diabetes, Dyslipidemia, Cardiac Disorders, etc. by including whole grains, vegetables and whole fruits,” said Minal Shah, the senior nutrition therapist at the Fortis Hospital in Mulund.

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Include a protein source in every meal
Ensuring you do not have any deficiencies enables the body to work at optimum. Test for the most common deficiencies Vitamin D and B12 and get a supplement from your doctor if you are deficient.

“Adding fruits, vegetables is a great way to get an added dose of nutrients and ensuring you include a protein source in every meal will help the body repair and regenerate well. Opt for Lentils, Legumes, meat or dairy-based products. If you don’t have access to fruits and vegetables, adding a super green powder will help get added nutrients. I personally like to encourage probiotics daily to help increase gut health, a bowl of curd is an under-promoted superfood,” said Simrun Chopra, a lifestyle and transformation Coach:

Keep salt intake in check

A high salt diet may increase blood pressure and make people vulnerable to stomach cancer, and heart diseases in the long run.
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“Check on the Salt intake, as excess of Salt/ Sodium intake will lead to water retention, meaning puffiness and bloating. Also, it will increase the risk of high blood pressure, increase risk of Heart Disease, Stroke, Kidney Disease, and other health problems. Replace table salt with alternatives like Lemon, Pepper, herbs, Kokum, Tamarind, Jeera etc. for palatability, “ said Shah.

Exploring a plant-based diet
According to dietitians, people should put in extra emphasis on the food they eat and try to avoid meat-based items.

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“In the times of coronavirus pandemic, moving to a plant-based diet is an intelligent move because it is a powerful way to live longer, help the environment, and reduce our risk of getting sick. Therefore, a diet plays a crucial role in maintaining your overall wellbeing and nutrition especially when we are fighting with COVID-19 pandemic,” said Neha Pathania, the chief- dietitian at Paras Hospital in Gurugram.

A plant-based diet involves minimally processed vegetables, fruits, whole grains, seeds, herbs, spices and does not contain any animal product including red meat, poultry, fish, eggs, and dairy products.

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