The function of food goes far beyond simply keeping us satiated. Adequate and healthy food guaranteed good nutrition and the proper functioning of the whole body. Therefore, it influences health a lot.

Fresh foods, such as fruits, vegetables, greens, miscellaneous grains, oilseeds, tubers, roots, meats and eggs, are healthy and excellent sources of fiber for vitamins, minerals and various compounds that are essential for maintaining health and health. prevention of many diseases. Including those that increase the risk of Coronavirus complications, such as diabetes, hypertension and obesity.

With this, the current scenario demands extra care not only with hygiene, but also with food. Once the nutritional conditions are up to date, through the adequate consumption of healthy food and drinking water, it contributes to the strengthening of the immune system, to the maintenance and recovery of health.

Why not ultra-processed?

Again, ultra-processed products are not an option for health. When facing a pandemic, you need to keep up with your body’s defenses and these foods cannot help. A golden tip is to avoid buying them and keep them out of reach. If you don’t have it at home, you won’t consume them.

A diet based on ultra-processed, that is, rich in calories, salt, sugar, chemical additives, dyes, preservatives and fats, increases the risk of nutritional deficiency, in addition to being associated with the development of cardiovascular diseases, diabetes, obesity and other chronic diseases , which can worsen the condition of patients with Coronavirus.

The recommendation, then, is to invest in the acquisition of fresh and minimally processed foods, which can and should be used as the basis for homemade culinary preparations.

Planning above all!

Planning meals contributes to the maintenance of an adequate and healthy eating routine, as always having real food on hand helps to avoid ultra-processed foods. It is also important to be aware of excessive food consumption, sedentary behavior and emotional stress.

Going shopping

The previous step starts here. Before leaving home and facing contact with other people, it is important to plan what will be purchased. Thus, you guarantee the availability of food and avoid leaving the house too often. But remember: nothing to buy beyond what is necessary. Make a responsible purchase and give other people the chance to buy too.

To help with organization and planning, the tip is to ask yourself the following questions: what foods do I have at home? With the food I have at home, what meals can I prepare? What foods do I need to buy for the meals I will still have in the next few days?

Prioritizing seasonal foods is also a tip to ensure better prices, greater freshness and availability. Also try to shop in markets with local production, directly from farmers or in other places that sell varieties of fresh or minimally processed foods.

Now I will leave you with a wonderful recipe:

Spinach cream

Full of folic acid, spinach is a kind of superfood, and a fundamental ally to prevent the emergence of diseases and infections. And for that you just need 1/2 packet of washed spinach, 1 tablespoon of butter, 1 small chopped onion, garlic to taste, 2 tablespoons of cornstarch, ½ liter of milk, 1 can of sour cream, 100g of grated parmesan.

preparation mode

Boil the spinach leaves in the salted water for about 4 minutes, then drain, squeeze the leaves and chop them. Heat the butter in a pan, and sauté the onion and garlic, then add the spinach to the stew. Dissolve the cornstarch in the milk, add to the mixture and stir until it thickens. With the heat off, mix the cream and the Parmesan and stir. Ready!


  1. I agree 100% with you on buying fresh ingredients (and not processed food). Not only is it healthier, but your body just feel so much better after eating real food!
    Great post – and we definitely going to try that spinach recipe, looks yummy 😋.

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