By Elizabeth Beaumont
TIC Food Technology
Personal hygiene is essential for protecting yourself but also to protect those in the community who may be more vulnerable to infection, above is a basic reminder from the World Health Organisation regarding handwashing.
As a distraction from the current global health concerns around Covid-19, it is important to remember the things you can do to develop and maintain a healthy immune system. Listed are some simple everyday and affordable options to assist a healthy immune system:
- A good night’s sleep, put away devices at least one hour before bed, have a regular time you go to bed and a regular time to get up. Your body will adjust and respond to this. Sleep allows your body to rest and repair.
- Reduce stress, this may be by planning to be prepared for events that cause you anxiety, organising your time efficiently or by discussing concerns with a trusted friend or adult.
- Eating a healthy diet including plenty of fresh fruit and vegetables, lean proteins and sufficient energy. Some simple ways to enjoy more fruit and vegetables are:
- Pizza topping – Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini
- Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana
- Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla
- Grill colorful vegetable kebabs packed with tomatoes, green and red peppers, mushrooms and onions
- Place colorful fruit where everyone can easily grab something for a snack-on-the-run
- Top a baked potato with beans and salsa or broccoli and low-fat cheese
- Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagne, meat loaf, mashed potatoes, pasta sauce and rice dishes.
- Remembering to drink plenty of fluids throughout the day to stay hydrated, warm liquids such as soup are especially good, and dressing appropriately for the weather, by adding layers to remove and add as you move from inside to outdoor environments.