Diet and Nutrition

Healthy Eating during COVID-19

Eating a healthy diet is very important during the COVID-19 pandemic. While no foods or dietary supplements can prevent or cure COVID-19 infection, a healthy diet is vital to physical health, mental health and the immune system. For young children, a healthy and balanced diet is essential for growth and development.

Eat a variety of food, including fruits and vegetables

Children should eat according to the “Healthy Eating Food Pyramid” guide.

Healthy Eating Food Pyramid for Children 6-11 years old

Healthy Eating Food Pyramid for Children 12-17 years old

Every day, eat a mix of wholegrains, legumes, plenty of fresh fruit and vegetables, with some foods from animal sources (e.g. meat, fish, eggs and milk).

Choose wholegrain foods like unprocessed oats, quinoa, buckwheat noodles, wholemeal bread and brown rice when you can; they are rich in valuable fibre and can help you feel full for longer.

Eat whole fruit and vegetables instead of fruit and vegetable juices; enjoy fruit (such as apple and pear) with skin whenever possible.

For snacks, choose corns, cherry tomatoes, fresh fruit, and unsweetened/unsalted nuts.

Consume iodine-rich foods

Consume food with more iodine as part of a healthy balanced diet. Seaweed, kelp, seafood, marine fish, eggs, milk, dairy products are food rich in iodine.

When choosing iodine-rich snacks, avoid those which are high in salt or fat content.

Cut back on salt

Limit salt intake to 5 grams (equivalent to a teaspoon). Children should consume less sodium than adults.

When cooking, use garlic, onion, fruit juice, pepper, herbs and spices instead of salt, soy sauce or condiments.

If using canned or dried food, choose varieties of vegetables, nuts and fruit, without added salt and sugars.

Remove the salt shaker from the table.

Check the labels on food and choose products with lower sodium content.

Limit amounts of fats

Choose healthier plant oils such as olive oil, canola oil or corn oil.

Select lean cuts of meat, such as pork tenderloin, beef sirloin, skinless poultry.

Limit the consumption of processed meats such as sausages, ham and luncheon meat.

Choose low-fat or skimmed milk or dairy products.

Avoid processed, baked and fried foods that contain industrially produced trans-fat.

Choose low-fat cooking methods e.g. steaming, blanching, blanching in broth, stir-frying with less oil and non-stick cookware etc.

Limit sugar intake

Drink enough plain water.

Limit intake of sweets and sugary drinks such as carbonated drinks, fruit juices, juice drinks, energy and sports drinks, flavoured milk drinks and ready-to-drink tea and coffee.

Choose fresh fruits instead of sweet snacks such as cookies, cakes and chocolate.

Avoid giving sugary foods and drinks to children.