Good nutrition for good immunity even during lockdown

The theme for this year’s National Nutrition Obesity Week (NNOW) from 9 to 19 October is Good Nutrition for Good Immunity.

It takes into account how the pandemic has been disrupting food systems, leading to poorer food choices and is compromising food security for many South African families. Overweight and obesity have been linked to more severe Covid-19 outcomes, along with diet-related non-communicable diseases (NCDs) such as hypertension and Type 2 diabetes.

A range of South African health organisations have come together to collaborate with the department of health to highlight how essential good nutrition is when it comes to immunity. The department pointed out that unhealthy diets and lifestyles are amongst the top challenges we face in the 21^st century creating a significant burden on our country.

“We should use the Covid-19 pandemic as the inspiration for healthy eating and healthier lives,” said the department.

Here are a few strategies provided by the department and other collaborators for healthy eating in the time of the coronavirus pandemic:

• For one full day, every week, prepare only unprocessed or minimally processed plant-based food like vegetables and fruit, starchy food, and legumes
• Include a variety of vegetables and fruit in daily meal plans, not only on weekends. Frozen, dried, and indigenous vegetables and fruit should be included where possible.  Include both cooked and raw vegetables and salads in meals
• Portion sizes of vegetables can be more generous if a variety of fruits is not available. Add extra vegetables to recipes such as stews, curries, stir-fries, salads, soups, sandwiches, brown rice, wholewheat pasta dishes or to egg dishes such as scrambled eggs and omelettes. Baby spinach, tomatoes, carrots, beetroot, and sundried tomatoes are some of the vegetables that are easy to add to dishes
• Using fresh vegetables to cook large batches of soups, stews or other dishes will make them last longer and provide meal options for a few days. These can also be frozen where possible and then quickly reheated
• ‘Vegify’(add vegetables) your favourite recipes by swapping some of the animal-based foods with whole plant-based alternatives. Meat can be replaced with vegetables like mushrooms, eggplant and baby marrows or with legumes like lentils, beans, and chickpeas
• Dry beans, peas, lentils, and soya can also be used in many dishes, such as salads, soups, and stews
• Get children into the habit of eating raw vegetable sticks or fruit when they are hungry between meals. They are more likely to enjoy eating vegetables when they have eaten a variety from an early age (from six months) and when they see their parents enjoying vegetables
• Boost your access to fresh vegetables, herbs, and fruit by growing your own.

Carol Browne of the Nutrition Society of South Africa urges South African families to prioritise their nutrition well-being in the time of Covid-19.

“Under- and over-nutrition are both forms of malnutrition that compromise immune function and make people more vulnerable to infection, illness and death,” she said. “Unfortunately, the availability, affordability, and preference for highly processed foods in South Africa result in the prevalence of malnutrition and diet-related NCDs. Choosing a diet based on home-cooked whole foods is a solid foundation for good nutrition and good immunity.

For additional information on how to make eating whole foods a way of life, including tips, shopping advice, meal planning hacks and delicious recipes, visit www.nutritionweek.co.za