This archive report was first published on 29 June 2020.
The A-Z of a Nutritious Diet During Covid-19 Pandemic ¶
By DR JANE AMBUKO, MEHRDAD EHSANI, and PEIMAN MILANI
Published on June 29, 2020
A well-balanced diet is crucial for our defence against diseases, including Covid-19. According to the World Health Organization (WHO), a healthy diet helps protect against malnutrition and noncommunicable diseases such as diabetes, heart disease, stroke, and cancer.
While there is no specific drug or vaccine for Covid-19, a nutritious and healthy diet rich in protective foods can boost one's immunity and capacity to fight the infection.
Carbohydrates, proteins, fats, vitamins, minerals, fibre, and water are the main groups of nutrients that make up a balanced diet. Daily consumption of recommended portions of each of these nutrient groups is essential for good health.
Malnutrition and poor diets are the leading cause of death and one of the top two risk factors for non-communicable diseases (NCDs) worldwide. NCDs such as cardiovascular disease, diabetes, and cancer make individuals more vulnerable to infectious diseases like tuberculosis, malaria, influenza, and pneumonia.
According to the WHO, patients with NCDs are 16 times more likely to be hospitalized from contracting Covid-19.
The Kenya National Guidelines for Healthy Diets and Physical Activity (2017) recommend the following:
- Eat a variety of foods from different groups every day.
- Include whole or unprocessed starchy foods as part of meals.
- Eat plenty of green leafy vegetables, red and yellow vegetables, and fruits every day.
- Eat beans, peas, lentils, cowpeas, pigeon peas, soya, nuts, and edible seeds regularly.
- Eat lean meat, fish, and seafood, poultry, insects, or eggs at least twice a week.
- Drink fresh milk, fermented milk, or yoghurt every day.
- Use oil or fat in moderation in meals.
- Limit the amount of solid fat and use fortified oil.
- If you use sugar, use it sparingly.
- Use iodized salt but use it sparingly.
- Drink plenty of safe water.
A healthy diet should contain proportionate amounts of the various food groups as indicated by the number of servings. Increase servings of protective foods for better health and defence from disease infections.
Protective foods, including fruits, vegetables, legumes, seeds, nuts, and whole grains, contain substantial amounts of vitamins, minerals, micronutrients, and other beneficial phytochemicals.
Examples of protective foods, constituents, and health benefits are shown in the table below.
As shown in the table, protective foods can boost immune function and lower NCD risks. Therefore, adopting protective diets can significantly contribute to lower incidence, morbidity, and mortality of Covid-19 and similar infectious diseases.
However, these foods are generally under-consumed globally, and this has a significant negative impact on global health.
According to Kenya's Ministry of Health, only 2.5 million Kenyans (6 per cent) consume the recommended amounts of fruits and vegetables.
Low consumption of fruits and vegetables has been aggravated under Covid-19 due to various reasons, including less physical and economic access to these food commodities.
The WHO recommends a daily intake of at least 400g, or five portions (80g each) of diverse fruits and vegetables.
There is a need to devise strategies at the global, national, and household levels to increase the use of the recommended amount of fruits, vegetables, nuts, whole grains, and other nutritious foods.
Healthy diets that are rich in vitamins, minerals, fibre, and other health-promoting phytochemicals can boost immunity and the capacity to fight infectious agents, including Covid-19.
Besides increasing our consumption of protective foods, we must drink clean water regularly and stay well-hydrated.
Drinking ample amounts of water and fluids (at least eight glasses a day for adults) also helps our immune system.
