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Covid-19 pandemic is on the peak, eating a healthy diet is very important during the COVID-19 pandemic.

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Slide 1 - Healthy Nutrition during the COVID-19 Pandemic Presented by Mariam Alkazal WSU Master in Public Health Student Supervised and Reviewed by: Karen Huyghe, MA Marketing and Public Relations Manager Erika Blaskay, RN Community Outreach Nurse
Slide 2 - Objectives
Slide 3 - Introduction There are various ways to make our nutritional health better during the COVID-19 pandemic Good nutrition is critical for our health Temporary closure of businesses and self-quarantine may impact traditional food-related practices Fresh products are sometimes harder to get This may result in consuming more highly processed foods, which are likely to be high in sugar, salts and fats (Górnicka, Drywień, Zielinska, & Hamułka, 2020).
Slide 4 - Make a Plan Panic purchasing behaviors have been observed in various regions, including the USA It is important to buy what is needed for the family – make a plan for your meals Assess what is available in your home in order to make a meal plan for the day/week Foods with a shorter shelf life should not be purchased in large quantities to avoid waste This will guarantee sufficient supply of the nutrients required in the body to boost our immune system (Akseer, Kandru, Keats, & Bhutta, 2020).
Slide 5 - Safe Food Handling Process Safe food handling is an important part of a healthy diet It is critical to follow appropriate food hygiene practices to avoid contamination of the food and food borne diseases (Galanakis, 2020). It is good to keep the kitchen, utensils and hands clean Food should be thoroughly cooked Cooked food should be separated from the raw one, and kept at safe temperatures
Slide 6 - Food Hygiene ISKCON Food Relief Foundation - Annamrita
Slide 7 - USAID/SPRING Project (adapted from UNICEF Model)
Slide 8 - Daily Calorie Intake It is important to know your daily calorie intake Calories in food provide energy in the form of heat so that our bodies can function Burning calories = Body fuel Studies show that: Women should eat 1,600 to 2,400 calories a day Men should eat 2,000 to 3,000 calories a day Calorie counting phone apps include My FitnessPal Lose it! Fat Secret
Slide 9 - Nutritional Labels Nutrition Facts labels are required by the Food and Drug Administration in the US. Become Familiar with the Nutrition Facts labels to find out how much fat is in the foods you eat.
Slide 10 - Fat Intake Saturated (bad) fats are typically solid at room temperature and come from animal sources Unsaturated  (good) fats are usually liquid and come from plant sources 2015-2020 Dietary Guidelines for Americans recommend: Total fat: 20% to 35% of daily calories Saturated fat: 10% or less of daily calories (Zeratsky, 2019) Cooking methods needing no or little fat, are grilling, steaming or sautéing (not frying)
Slide 11 - Portion Size Awareness You don’t have to count your calories everyday to be healthy! It is important to become familiar with common dietary guidelines to understand what is considered a health portion A portion is how much of a food you are served or how much you eat
Slide 12 - MyPlate MyPlate is a reminder to find your healthy eating style and build it throughout your lifetime. Up to 43% of schools in Michigan use local and regional foods to serve healthy, MyPlate-inspired meals to kids. This is almost $19.4 million invested in the local economy (Michigan). MyPlate’s website and phone application offers recipes, dietary guideline, and how to eat healthier on a budget.
Slide 13 - Meal Preparation Meal Prep - a type of food preparation A way to organize leftovers to make breakfast, lunch, or dinner easier Common types of meal preps are: Batch Cooking (big recipes all at once) Individually Portioned Meals (portions ahead of time) Prepped Ingredients (preparing components beforehand) (Picard, 2020)
Slide 14 - Prioritize Fresh Products Use fresh ingredients and products with a shorter shelf life first Frozen vegetables and fruits may be used for an extended period and have the same nutrients values as fresh foods Freezing fresh products may serve as a good option during the pandemic when people are quarantined
Slide 15 - Home-cooked Meals Spending more time at home as a measure to reduce COVID- 19 spread provides an opportunity to make delicious and nutritious meals There are many healthy recipes available online, and one can utilize them to experiment with the ingredients in your home (Arora, & Grey, 2020).
Slide 16 - Limit Salt Intake (Mattioli, Sciomer, Cocchi, Maffei, & Gallina, 2020).
Slide 17 - Enough Fiber Consumption Fiber is a plant base nutrient, also called roughage or bulk. It can be broken down into digestible sugar molecules (Szalay, 2015) Fiber plays a role in a healthy digestive system and provides a prolonged fullness feeling, which assists in preventing overeating Include fruits and wholegrain foods in meals Wholegrain foods include brown pasta and rice, oats, whole-wheat bread, and wraps (Mattioli et al., 2020).
Slide 18 - Stay Hydrated Optimal hydration is essential for good health Drinking water is a simple way to minimize sugar and excess calories intake Avoid drinking large amounts of strong tea, coffee and energy drinks as they can result in dehydration, and negatively affect your sleep Tips on drinking more water: Drink a glass of water first thing in the morning Have a water bottle with you Take water breaks Eat your water (fruits and vegetables) Track your water Apps include: Daily Water, Hydro Coach, and WaterMinder
Slide 19 - Consume Alcohol in Moderation Excessive alcohol consumption weakens an individual’s immune system creating short- and long-term side effects It undermines the ability of the body to fight and cope with infectious diseases such as COVID-19 Alcohol can impact your mental state, which can be dangerous in a global pandemic According to the 2015-2020 U.S. Dietary Guidelines for Americans, it is recommended that: Women not exceed 1 drink per day Men not exceed 2 drinks per day
Slide 20 - Long-lasting Fresh Vegetables and Fruits WHO advises consumption of 400 grams of vegetables and fruits daily (Fresán et al., 2020) Root vegetables like turnips, carrots and beets are relatively nonperishable Other vegetables such as broccoli, cabbage and cauliflower, together with ginger, garlic and onions are great alternatives to keep at home during this COVID-19 pandemic If you don’t eat vegetables; you can take vitamins such as: Fiber Vitamin K -  important for maintaining blood health and clotting Vitamin A - skin benefits Phytonutrients and Antioxidants ( Please talk to your doctor too see if Vitamin supplements are right for you)
Slide 21 - Canned Vegetables and Fish Canned vegetables are good options with extended shelf life, if you are concerned about supply during the pandemic Remember to choose canned items with minimal or zero added salt. Canned fish like sardines and tuna are great protein and healthy fats sources
Slide 22 - Frozen Vegetables and Fruit
Slide 23 - Quarantine During COVID-19 Through exercising, people remain active, which supports their immune systems in various ways like; Increasing the availability of innate immune cells Decreasing inflammation Affecting positively the gut microbiome When an individual with a weakened immunity contracts the coronavirus, it becomes more severe as it affects more body organs causing more body damage (Weyh, Krüger, & Strasser, 2020).
Slide 24 - Exercise Continued The World Health Organization (WHO) recommends 30 minutes of physical activity per day for adults and one hour for children You can go outside for a run or a walk, while maintaining the acceptable safe distance from others You can look for an exercise video online, do some yoga, dance to a music, or walk up and down the stairs Consider Mort Harris’ virtual or in-person options Exercising, even if in small amounts, will help boost the immunity system Remember: Lack of proper nutrition may also result in a weaker immunity system
Slide 25 - What can we start doing during COVID-19 to help our nutrition and overall health? We can be kind to ourselves and allow ourselves mental and physical breaks from the stresses of every day life We can begin implementing small changes in our nutrition, like: Stay hydrated, and even track our water intake with family/friends Monitor/learn about our portion sizing using My Plate guidelines Learn what’s in our food by checking food labels Track our food with an app like My Fitness Pal, and even make it a fun activity with family/friends Try new recipes with family/children/friends We can begin finding ways to move our bodies by walking, doing videos, or other fun activities that fit with our work and family life
Slide 26 - References About Brian WardBrian Ward is a fitness writer. (2018, December 10). I Don't Eat Vegetables, What Vitamins Should I Take? Retrieved October 26, 2020, from https://theworkoutdigest.com/vitamins-for-people-who-dont-eat-vegetables/ Akseer, N., Kandru, G., Keats, E. C., & Bhutta, Z. A. (2020). COVID-19 pandemic and mitigation strategies: implications for maternal and child health and nutrition. The American journal of clinical nutrition, 112(2), 251-256. Alhusseini, N., & Alqahtani, A. (2020). COVID-19 pandemic’s impact on eating habits in Saudi Arabia. Journal of Public Health Research, 9(3). Arora, T., & Grey, I. (2020). Health behaviour changes during COVID-19 and the potential consequences: A mini-review. Journal of health psychology, 25(9), 1155-1163. Appendix 2. Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level. (n.d.). Retrieved October 28, 2020, from https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-2/ Fats and Cholesterol. (2019, May 22) https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/ Fresán, U., Craig, W. J., Martínez-González, M. A., & Bes-Rastrollo, M. (2020). Nutritional Quality and Health Effects of Low Environmental Impact Diets: The “Seguimiento Universidad de Navarra”(SUN) Cohort. Nutrients, 12(8), 2385. Galanakis, C. M. (2020). The Food Systems in the Era of the Coronavirus (COVID-19) Pandemic Crisis. Foods, 9(4), 523. Górnicka, M., Drywień, M. E., Zielinska, M. A., & Hamułka, J. (2020). Dietary and lifestyle changes during COVID-19 and the subsequent lockdowns among Polish adults: A Cross-sectional online survey PLifeCOVID-19 study. Nutrients, 12(8), 2324.
Slide 27 - References How to read food labels. (n.d.). Retrieved October 26, 2020, from https://www.mypreferredcare.com/en/healthy-living/nutrition-and-diet/healthy-grocery-shopping/sub-section/how-to-read-food-labels.aspx Katherine Zeratsky, R. (2019, May 03). Here's an easy way to track fat in your diet. Retrieved October 26, 2020, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/fat-grams/faq-20058496 Mattioli, A. V., Sciomer, S., Cocchi, C., Maffei, S., & Gallina, S. (2020). Quarantine during COVID-19 outbreak: Changes in diet and physical activity increase the risk of cardiovascular disease. Nutrition, Metabolism and Cardiovascular Diseases, 30(9), 1409-1417. Michigan. (n.d.). Retrieved October 28, 2020, from https://www.choosemyplate.gov/eathealthy/myplate-mystate/michigan Picard, C. (2020, July 13). Here's How to Meal Prep Like a Pro. Retrieved from https://www.goodhousekeeping.com/food-recipes/a28377603/how-to-meal-prep/ Späth, C., Zamir, I., Sjöström, E. S., & Domellöf, M. (2020). Use of concentrated parenteral nutrition solutions is associated with improved nutrient intakes and postnatal growth in very low‐birth‐weight infants. Journal of Parenteral and Enteral Nutrition, 44(2), 327-336. Szalay, J. (August 27, 2015). What Is Fiber? https://www.livescience.com/51998-dietary-fiber.html https://www.shareweb.ch/site/Agriculture-and-Food-Security/focus-areas-overview/nutrition/nutrition-graphsy for others. Weyh, C., Krüger, K., & Strasser, B. (2020). Physical activity and diet shape the immune system during aging. Nutrients, 12(3), 622.
Slide 28 - Contact Us Campus Health Center 5285 Anthony Wayne Drive Detroit, MI 48202 (313) 577-5041 Email at CampusHealth@wayne.edu Online at health.wayne.edu Follow us on social media: Twitter - @WSUCampusHealth Facebook - @CampusHealthCenter Instagram - @campushealthcenter Now offering telehealth visits through telephone or webcam!