Eat Well Guide for Immune System: Food Chart to Fight COVID-19

Eat Well guide for balanced, healthier and sustainable food to maintain immune system and fight against COVID-19 Coronavirus and other seasonal or pandemic diseases. Chart shows amount you eat overall must come from each food group or better immunity.

Calories per day

Following are the calories through food intakes, eatable and drinkable all inclusive:

Men

2500 kcal from all types of eatable and drinkable foods

Women

2000 kcal from all types of eatable and drinkable foods

Eating Habits

Eat less often and in small amounts

Oil and Spreads

Choose unsaturated oils and use in small amounts

Dairy and alternatives

Choose lower fat and lower sugar options

Beans, pulses, fish, egg, meat and other proteins

Eat more beans and pulses, 2 portions of sustainably sourced fish per week, one of which is oily. Eat less red and processed meat

Potatoes, bread, rice, pasta and other starchy carbohydrates

Choose wholegrain or higher fiber versions with less added fat, salt and sugar

Fruit and vegetables

Eat at least 5 portions of a veriety of fruit and vegetables every day

Packaged Foods

Check the label on packaged foods

Servings

Each serving (150g) contains

Energy

1046 kJ or 250 kcal (13%)

Fat

3.0g (4%), low amount

Saturates

1.3g (7%), low amount of daily consumption

Sugars

34g (38%), high amount of daily consumption

Salt

0.9g (15%), medium amount of daily intake

Drinkable food (drinks and beverages)

Recommended 8 glass a day (2 liter). Drinkable foods includes water, milk, sugar-free drinks inlcuding black tea, green tea, coffee.

Note

Do not exceed the limit of fruit juices and smoothies, both inclusive, to a total of 150ml per day.

Foods to Avoid or Limit

Don'ts other than food