Proper nutrition and hydration are vital for good health and longevity. A well-balanced diet does much to support a strong immune system and reduce the risk of illness from infectious diseases such as COVID-19 and disability from chronic conditions such as diabetes, heart disease, and stroke. These last couple of years, characterized by the pandemic and periods of lockdown, have seen an increase in obesity and chronic illnesses related to poor diet and lack of exercise, particularly in the U.S. In response, the World Health Organization has provided some guidelines to help people get their nutrition back on track and boost health worldwide.

Stick to Fresh, Unprocessed Foods

According to the WHO, the safest and most nutritious types of foods to eat are fresh fruits and vegetables, legumes such as beans and lentils, nuts and whole grains, and animal products such as meat and dairy. 

Daily guidelines include:

• 2 cups of fruit 
• 2.5 cups of vegetables 
• 180 g of whole grains such as brown rice, millet, oats, and wheat
• 160 g of protein such as meat, poultry, fish, eggs, and beans (red meat shouldn’t be eaten more than 1−2 times per week, and poultry 2−3 times per week).

Don’t overcook vegetables, as many vitamins and minerals will be left behind in the cooking process. Also, avoid sugar- and salt-laden sauces, dressings, gravies, and other condiments, as well as canned or heavily processed foods, as they are full of preservatives, sodium, and trans fats.

Stay Hydrated

The human body, including skin, muscles, and most major organs, is primarily made of water. Water transports nutrients, lubricates joints, regulates our body temperature, and helps eliminate wastes. We lose water through breath, sweat, tears, urine, and metabolism. That water must be replaced for our bodies to continue functioning properly. 

The WHO recommends drinking eight to 10 cups of water daily. Fresh fruits and vegetables and clear liquids such as broth and caffeine-free herbal teas also count as hydration. Avoid relying on sweetened fruit juices, juice concentrates, soft drinks, and sodas, and limit your caffeinated beverages as these cause you to lose water through more frequent urination.

Eat Healthy Fats and Oils 

There are healthy and unhealthy forms of fat. Healthy, unsaturated fats can be found in:

• Fish, especially cold-water fish such as cod, salmon, sardines, herring, mahi-mahi, and perch
• Avocado and avocado oil
• Nuts  
• Olive oil 
• Soy  
• Canola, corn, and sunflower oils

Saturated fats, such as those found in butter, cheese, coconut oil, cream, fatty meat (especially red meat), ghee, and lard, have some benefits but should be limited in your diet. Avoid trans fats such as those found in margarine, fast foods, fried foods, and most pre-packaged meals, baked goods, desserts, and other food items.

Dining Safety Beyond Nutrition during COVID

In addition to making healthy food choices when dining out, WHO recommends making informed decisions when dining indoors at a restaurant or other establishment during the COVID pandemic. Crowded settings mean that infected droplets from coughing and sneezing are more easily transmissible among more people, particularly with the advent of the Omicron variant, which is the most contagious strain of the virus yet. 

It’s also impossible to know how diligent food handlers are concerning hand-washing and the wiping down of tables, chairs, and other often-handled surfaces. If you choose to eat out during the pandemic, try to put some distance (at least a few feet) between yourself and other customers, and be diligent about disinfecting your own hands. Preparing your own meals and eating at home is still the safest choice. 

Seek Support if Necessary

Whether you’re trying to avoid getting sick or you suspect that you are already ill, support is abundantly available if you feel you could use some assistance with crafting a healthy diet, learning how to eat healthy while dining out, or talking through anxiety or other mental or emotional health concerns. All aspects of your health are intertwined, and all are important. 

*World Health Organization. (2021). Nutrition Advice for Adults During the COVID-19 Outbreak. http://www.emro.who.int/nutrition/news/nutrition-advice-for-adults-during-the-covid-19-outbreak.html 

Much about the novel coronavirus, i.e., COVID-19, is still not fully understood. As research progresses and our knowledge of the virus increases, information can change rapidly. We strive to update all of our articles as quickly as possible, but there may occasionally be some lag between scientific developments and our revisions.