Change to affordable and healthy food choices in the post-pandemic scenario!

The Covid-19 outbreak has brought human life to a standstill, and every sector of the economy suffered. Education, economy, governmental work, and business had reached a deadlock. People were trying to figure out how to flatten the curve of the increasing spread of the virus. Those were difficult days. To make things easy, governments across the globe devised various rules and regulations to ensure the proper health of the citizens. Although it introduced disruption in the supply chain and human lives, the difficult times are now over.

For most individuals, the new normal poses a new range of threats. With the disruption of the food supply chain, panic purchases, and other such things, it has become challenging to manage the new normal. While guardians and parents are concerned about their children's future, health has become the most crucial point creating anxiety among people. It is here that people need to think of healthy, affordable, and convenient alternatives when it comes to planning meals. There are a few distinct ways to feed children and adolescents; they have a particular nutritional requirement supporting their development and growth. Other family members also have different dietary needs, which must be catered to through healthy meal planning.

• Increase vegetable and fruit intake

Buying, storing, and preparing fresh vegetables may take a lot of work, mainly if you depend upon canned fruits and vegetables. If you are one of those who loves convenient food, it is time to rethink your approach. International health organizations advise that canned and preserved food must be kept at bay. Irrespective of your choices, you must ensure that you rely upon fresh fruits and vegetables, which are a vital source of vitamins and minerals. Whenever you get the chance, you must get hold of fresh produce, whether it's fruits and vegetables, meat and fish, etc.

As far as possible, MyBiosource.com research suggests you stay away from frozen items because they compromise on nutrients. Using fresh fruits and vegetables to cook stews, soups, and other dishes will have a long-lasting impact on your health and provide you with the necessary nutrients. These may also regulate your healthy diet and add to your immune system.

• Do check healthy canned alternatives

Yes, that is right. You can swap into healthy canned or dried alternatives when fresh fruits and vegetables are unavailable. Fresh produce is always the best option. However, when these are unavailable, there are plenty of healthy choices, which are easy to prepare and store. Chickpeas and beans that offer an abundance of nutrients may be stored for months. You may induce these in your meal and make it even more appealing. Canned oily fishes like mackerel and Salman are rich in Omega 3 fatty acids, proteins, and a range of minerals and vitamins. You may know that these are used in salads, sandwiches, pasta dishes, etc.

Vegetables like tomatoes contain a low quantity of vitamins compared to fresh produce. However, these are viable fallback alternatives when fresh produce is unavailable. Dried foods such as dried beans, grains, and pulses, which include rice, split peas, lentils, and quinoa, are nutritious. You may also look at rolled oats cooked with water or milk and serve as a good breakfast option. These are long-lasting alternatives that are affordable, filling, and tasty.

• Build your stock of healthy snacks

If you are one of those who love snacking, then there are a few healthy snacks at your disposal. Rather than providing kids with salty or sweet snacks, you can choose healthier alternatives like cheese, dry fruits, nuts, boiled eggs, and locally available healthy options. These items are nutritious, build healthy eating habits, and are filling. Children who are attracted to snacks now may benefit from these options.

• Limit processed food

While grabbing fresh produce might only sometimes be possible, you may limit processed food intake in the shopping basket. Ready-to-eat milk desserts, packaged snacks, and so on are high in sugar, salt, and saturated fat. When you purchase processed food, gaze at the label and pick healthier options containing less sugar. Try to reduce your intake of sugary drinks; instead, you can drink a lot of water. Adding vegetables and fruits like lime lemon, cucumber slice, and berries to water is a viable way of adding extra taste and flavor.

These are a few viable ways you can look into to make your eating more meaningful and fun. Eating and cooking together is a decent way of creating a healthy routine. It strengthens the family bond and makes life fun. Along with this, you must look at the likes and dislikes of your family members when working on meal planning. As far as possible, stick to fixed meal time because that introduces a sense of discipline. Such routines and structures help reduce tension and anxiety and help you deal with stressful situations.