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The United Nations agency working to promote health, keep the world safe and serve the vulnerable.

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Nutrition advice for adults during the COVID-19 outbreak

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Nutrition advice for adults during the COVID-19 outbreak

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Nutrition advice for adults during the COVID-19 outbreak

Proper nutrition and hydration are vital. People who eat a well-balanced diet tend to be healthier with stronger immune systems and lower risk of chronic illnesses and infectious diseases. So you should eat a variety of fresh and unprocessed foods every day to get the vitamins, minerals, dietary fibre, protein and antioxidants your body needs. Drink enough water. Avoid sugar, fat and salt to significantly lower your risk of overweight, obesity, heart disease, stroke, diabetes and certain types of cancer.

Eat fresh and unprocessed foods every day

Eat fruits, vegetables, legumes (e.g. lentils, beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat, brown rice or starchy tubers or roots such as potato, yam, taro or cassava), and foods from animal sources (e.g. meat, fish, eggs and milk).

Daily, eat: 2 cups of fruit (4 servings), 2.5 cups of vegetables (5 servings), 180 g of grains, and 160 g of meat and beans (red meat can be eaten 1−2 times per week, and poultry 2−3 times per week).

For snacks, choose raw vegetables and fresh fruit rather than foods that are high in sugar, fat or salt.

Do not overcook vegetables and fruit as this can lead to the loss of important vitamins.

When using canned or dried vegetables and fruit, choose varieties without added salt or sugar.

Drink enough water every day

Water is essential for life. It transports nutrients and compounds in blood, regulates your body temperature, gets rid of waste, and lubricates and cushions joints.

Drink 8-10 cups of water every day.

Water is the best choice, but you can also consume other drinks, fruits and vegetables that contain water, for example lemon juice (diluted in water and unsweetened), tea and coffee. But be careful not to consume too much caffeine, and avoid sweetened fruit juices, syrups, fruit juice concentrates, fizzy and still drinks as they all contain sugar.

Eat moderate amounts of fat and oil

Consume unsaturated fats (e.g. found in fish, avocado, nuts, olive oil, soy, canola, sunflower and corn oils) rather than saturated fats (e.g. found in fatty meat, butter, coconut oil, cream, cheese, ghee and lard).

Choose white meat (e.g. poultry) and fish, which are generally low in fat, rather than red meat.

Avoid processed meats because they are high in fat and salt.

Where possible, opt for low-fat or reduced-fat versions of milk and dairy products.

Avoid industrially produced trans fats. These are often found in processed food, fast food, snack food, fried food, frozen pizza, pies, cookies, margarines and spreads.

Eat less salt and sugar

When cooking and preparing food, limit the amount of salt and high-sodium condiments (e.g. soy sauce and fish sauce).

Limit your daily salt intake to less than 5 g (approximately 1 teaspoon), and use iodized salt.

Avoid foods (e.g. snacks) that are high in salt and sugar.

Limit your intake of soft drinks or sodas and other drinks that are high in sugar (e.g. fruit juices, fruit juice concentrates and syrups, flavoured milks and yogurt drinks).

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

Avoid eating out

Eat at home to reduce your rate of contact with other people and lower your chance of being exposed to COVID-19. We recommend maintaining a distance of at least 1 metre between yourself and anyone who is coughing or sneezing. That is not always possible in crowded social settings like restaurants and cafes. Droplets from infected people may land on surfaces and people's hands (e.g. customers and staff), and with lots of people coming and going, you cannot tell if hands are being washed regularly enough, and surfaces are being cleaned and disinfected fast enough.

Counselling and psychosocial support

While proper nutrition and hydration improve health and immunity, they are not magic bullets. People living with chronic illnesses who have suspected or confirmed COVID-19 may need support with their mental health and diet to ensure they keep in good health. Seek counselling and psychosocial support from appropriately trained health care professionals and also community-based lay and peer counsellors.

Flyer on nutrition advice for adults during the COVID-19 outbreak ( Arabic)

Infographic on nutrition advice for adults during the COVID-19 outbreak ( Arabic)

Social cards on nutrition for adults and COVID-19 ( Arabic)

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World Health Organization - Eastern Mediterranean Region

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Proper nutrition and hydration are vital. People who eat a well-balanced diet tend to be healthier with stronger immune systems and lower risk of chronic illnesses and infectious diseases. So you should eat a variety of fresh and unprocessed foods every day to get the vitamins, minerals, dietary fibre, protein and antioxidants your body needs.

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Johns Hopkins Coronavirus Resource Center

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Mortality Analyses - Johns Hopkins Coronavirus Resource Center

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How does mortality differ across countries? Examining the number of deaths per confirmed case and per 100,000 population. A global comparison.

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-Do's

Wash your hands before touching the mask.

Check the mask for tears and holes.

Find the top side, where the metal piece is.

Make sure that the coloured- side faces outwards.

Place the metal piece over your nose.

Make sure that mask covers your mouth, nose and chin.

Adjust the mask without leaving gaps on the sides.

Don't touch your mask.

Remove the mask behind the ears.

Keep the mask away from you and other surfaces while removing it.

Discard the mask immediately after use.

Wash your hands after discarding it.

-Don'ts

Don't use a ripped mask.

Don't use the mask only over nose or mouth.

Don't wear a loose mask.

Don't touch the front of the mask.

Don't remove the mask to talk someone.

Don't leave your used mask within the reach of other people.

Don't reuse the mask.

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How to eliminate stress and maintain mental health during COVID-19?

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How to eliminate stress and maintain mental health during COVID-19?

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Have a routine.                  Keep up with daily routines as far as possible, or make new ones.

Social contact                   Keep in contact with your friends, relatives and  colleagues.

Alcohol and drug use.      Limit the amount of alcohol you drink or don’t drink it at all. Avoid using alcohol and drugs as a way of dealing with fear, anxiety, boredom and social isolation.

Screen time.                          Make sure to take breaks while doing on-screen tasks.

Video games.                               Video games can be relaxing. However, be sure to keep the right balance.

Social media.                       Use your social media accounts to promote positive and hopeful stories. Correct misinformation wherever you see it.

Help others.                              If you are able to, offer support to people in your community who may need it, such as helping them with food shopping.

Learn simple daily physical exercises to do at home when in quarantine so you can maintain mobility.

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FACT: Adding pepper to your soup or other meals DOES NOT prevent or cure COVID-19.
Hot peppers cannot prevent or cure COVID-19.

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Fact: Water or swimming does not transmit the COVID-19 virus.
The COVID-19 virus does not transmit through water while swimming.

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FACT: People should NOT wear masks while exercising.
People should NOT wear masks when exercising, as masks may reduce the ability to breathe comfortably.

Sweat can make the mask become wet more quickly which makes it difficult to breathe and promotes the growth of microorganisms.

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FACT: Vitamin and mineral supplements cannot cure COVID-19.
There is currently no guidance on the use of micronutrient supplements as a treatment of COVID-19.

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- It is not yet known whether weather and temperature affect the spread of COVID-19. There is much more to learn about the transmissibility, severity, and other features associated with COVID-19 and investigations are ongoing.
- Coronaviruses are thought to be spread most often by respiratory droplets. Although the virus can survive for a short period on some surfaces, it is unlikely to be spread from domestic or international mail, products or packaging.
- In general, children 2 years and older should wear a mask. Masks offer some protection to you and are also meant to protect those around you, in case you are unknowingly infected with the virus that causes COVID-19.
- Plan for potential changes at your workplace. Talk to your employer about their emergency operations plan, including sick-leave policies and telework options.
- Yes, it is possible. You may test negative if the sample was collected early in your infection and test positive later during this illness. You could also be exposed to COVID-19 after the test and get infected then.

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- Does warm weather stop the spread of virus?
- Am I at risk for Covid-19 from mail, products or packages?
- Should children wear mask?
- How can we prepare for Covid-19 at work?
- Can someone test negative and later test positive on a test for Covid-19?

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FACT: Rinsing your nose with saline does NOT prevent COVID-19
There is no evidence that regularly rinsing the nose with saline has protected people from infection with the new coronavirus. There is some limited evidence that regularly rinsing the nose with saline can help people recover more quickly from the common cold. However, regularly rinsing the nose has not been shown to prevent respiratory infections.

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-While mild cases typically recover within two weeks, those with severe or critical diseases may unfortunately take three to six weeks to recover.

-The first batch of 20 million doses will be received in December and January. The second batch of 10 million doses will arrive in February. Turkey is open to procuring vaccines from other companies after February.

-For the countries currently most affected by COVID-19 worldwide, Mexico has the most deaths proportionally to their COVID-19 cases or population, not necessarily the most deaths overall.

- The positive results from the vaccine may mean that the pandemic could be over between July and December 2021.

• When cooking and preparing food, you should limit the amount of salt and high-sodium condiments (e.g. soy sauce and fish sauce).

• You should avoid foods (e.g. snacks) that are high in salt and sugar.

• You should limit your intake of soft drinks or sodas and other drinks that are high in sugar (e.g. fruit juices, fruit juice concentrates and syrups, flavoured milks and yogurt drinks).

• It is better to choose  fresh fruits instead of sweets such as cookies, cakes and chocolate.

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Protective measures other than social distancing, wearing a mask and washing hands:

Avoid the 3Cs: spaces that are closed, crowded or involve close contact.

Meet people outside. Outdoor gatherings are safer than indoor ones, particularly if indoor spaces are small and without outdoor air coming in.

Avoid crowded or indoor settings but if you can’t, then take precautions:

1. Open a window. Increase the amount of ‘natural ventilation’ when indoors.

2. Wear a mask (see above for more details).

Avoid touching your eyes, nose and mouth. Hands touch many surfaces and can pick up viruses. Once contaminated, hands can transfer the virus to your eyes, nose or mouth. From there, the virus can enter your body and infect you.

Cover your mouth and nose with your bent elbow or tissue when you cough or sneeze. Then dispose of the used tissue immediately into a closed bin and wash your hands. By following good ‘respiratory hygiene’, you protect the people around you from viruses, which cause colds, flu and COVID-19.

Clean and disinfect surfaces frequently especially those which are regularly touched, such as door handles, faucets and phone screens.

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-Less common symptoms of COVID-19:

Loss of taste or smell,

Nasal congestion,

Conjunctivitis (also known as red eyes)

Sore throat,

Headache,

Muscle or joint pain,

Different types of skin rash,

Nausea or vomiting,

Diarrhea,

Chills or dizziness.

Severe COVID-19 symptoms:

Shortness of breath,

Loss of appetite,

Confusion,

Persistent pain or pressure in the chest,

High temperature (above 38 °C).

Other less common symptoms are:

Irritability,

Confusion,

Reduced consciousness (sometimes associated with seizures),

Anxiety,

Depression,

Sleep disorders,

More severe and rare neurological complications such as strokes, brain inflammation, delirium and nerve damage.

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- Only two coronaviruses have previously caused global outbreaks. The first of these was the SARS corona - which started spreading in 2002 in China.
- Covid-19 is most similar to two bat coronaviruses.
-  Many countries have completely locked down their international borders and are discouraging travel to avoid the spread.
- Antibiotics do not work against any viral infection, including Covid-19.
- There are currently more than 100 possible vaccines under development, several of which are in the human trial stage.

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-What are the other (severe, less common) symptoms?

-What are the other protective measures other than social distancing, wearing a mask and washing hands?

- What are the practices to maintain mental health during COVID-19?

- What are the myths and facts about COVID-19?

-How to wear a medical mask safely?

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-The most common symptoms of COVID-19 are fever, dry cough, fatigue and nausea.
-Many countries implemented quarantine to reduce the spread.
-Social distancing, wearing a mask and washing hands are some protective measures.
-COVID-19 measures have affected people's mental health as well as their physical health.
- There are many myths about COVID-19.

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-What is the average recovery time for the coronavirus disease?

-When will there be a COVID-19 vaccine in Turkey?

-Which country has the highest mortality recorded due to covid-19?

-When will the pandemic end?

-What food should you avoid during COVID-19?

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-It started in Wuhan, China.

-It started on December 2019.

-Elderly are more vulnerable to this disease.

- It spreads from person to person.

- It is also called the COVID-19 virus.