World Health Organization -5 keys to safer food, especially during the COVID19 era!

Here's an interesting article that we found from the World Health Organization. It's all about the 5 keys to safer food, especially during the COVID19 era!

Eating a healthy diet is very important during the COVID-19 pandemic. What we eat and drink can affect our body’s ability to prevent, fight and recover from infections.

While no foods or dietary supplements can prevent or cure COVID-19 infection, healthy diets are important for supporting immune systems. Good nutrition can also reduce the likelihood of developing other health problems, including obesity, heart disease, diabetes and some types of cancer.

For babies, a healthy diet means exclusive breastfeeding in the first six months, with the introduction of nutritious and safe foods to complement breast milk from age 6 months to 2 years and beyond. For young children, a healthy and balanced diet is essential for growth and development. For older people, it can help to ensure healthier and more active lives.

Tips for maintaining a healthy diet:

1. Eat a variety of food, including fruits and vegetables

• Every day, eat a mix of whole grains like wheat, maize and rice, legumes like lentils and beans, plenty of fresh fruit and vegetables, with some foods from animal sources (e.g. meat, fish, eggs and milk).

• Choose wholegrain foods like unprocessed maize, millet, oats, wheat and brown rice when you can; they are rich in valuable fiber and can help you feel full for longer.

• For snacks, choose raw vegetables, fresh fruit, and unsalted nuts. (Of course you should add some Tiger Nuts, we added this to the article).

2. Cut back on salt

• Limit salt intake to 5 grams (equivalent to a teaspoon) a day.

• When cooking and preparing foods, use salt sparingly and reduce use of salty sauces and condiments (like soy sauce, stock or fish sauce).

• 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, and experiment with fresh or dried herbs and spices for added flavor instead.

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

3. Eat moderate amounts of fats and oils

• Replace butter, ghee and lard with healthier fats like olive, soy, sunflower or corn oil when cooking.

• Choose white meats like poultry and fish which are generally lower in fats than red meat; trim meat of visible fat and limit the consumption of processed meats.

• Select low-fat or reduced-fat versions of milk and dairy products.

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

• Try steaming or boiling instead of frying food when cooking.

4. Limit sugar intake

• Limit intake of sweets and sugary drinks such as fizzy drinks, fruit juices and juice drinks, liquid and powder concentrates, flavored water, energy and sports drinks, ready-to-drink tea and coffee and flavored milk drinks.

• Choose fresh fruits instead of sweet snacks such as cookies, cakes and chocolate. When other dessert options are chosen, ensure that they are low in sugar and consume small portions.

• Avoid giving sugary foods to children. Salt and sugars should not be added to complementary foods given to children under 2 years of age, and should be limited beyond that age.

5. Stay hydrated: Drink enough water

Good hydration is crucial for optimal health. Whenever available and safe for consumption, tap water is the healthiest and cheapest drink. Drinking water instead of sugar-sweetened beverages is a simple way to limit your intake of sugar and excess calories.

6. Avoid hazardous and harmful alcohol use

Alcohol is not a part of a healthy diet. Drinking alcohol does not protect against COVID-19 and can be dangerous. Frequent or excessive alcohol consumption increases your immediate risk of injury, as well as causing longer-term effects like liver damage, cancer, heart disease and mental illness. There is no safe level of alcohol consumption.

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7. Breastfeed babies and young children

Breast milk is the ideal food for infants. It is safe, clean and contains antibodies which help protect against many common childhood illnesses. Babies should be breastfed exclusively during the first 6 months of life, as breast milk provides all the nutrients and fluids they need.

• From 6 months of age, breast milk should be complemented with a variety of adequate, safe and nutrient-dense foods. Breastfeeding should continue under babies at 2 years of age or beyond.

Women with COVID-19 can breastfeed if they wish to do so and should take infection prevention and control measures. Please see Q&A on breastfeeding and COVID-19

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Tips for Food Safety during COVID-19

There is no evidence that COVID-19 can be spread through contact with food or food packaging. COVID-19 is generally thought to be spread from person to person. However, it’s always important to practice good hygiene when handling food to prevent any food-borne illnesses. 

Follow WHO’s Five keys to safer food:

  1. Keep clean
  2. Separate raw and cooked
  3. Cook thoroughly
  4. Keep food at safe temperatures
  5. Use safe water and raw materials.

 

This article has been brought to you by Tiger Nuts, which we believe are the "healthiest 'single source' snack on the market today". Please visit us at www.tigernutsusa.com  and get FREE Shipping on any 2 kilo's of Tiger Nuts products.

5 Healthy Meals You Can Add Tiger Nuts To

Are you looking to supercharge your nutrition plan?

You should definitely consider adding Tiger Nuts to some of your meals. If you haven’t heard of this Superfood before, it’s actually not a nut at all, but a nutritious tuber. They grow right below the surface of the Mediterranean soil giving these special tubers a similar taste to a nut, but without the allergy concerns.

The consumption of Tiger Nuts goes back to the days of cavemen, so they are even considered paleo friendly too. Are you ready to learn exactly how to add Tiger Nuts to a healthy meal plan?

Here are five meals or snacks you can add Tiger Nuts to.

GlutenFree Tiger Nut Pizza

You can easily make your own gluten free pizza dough with Tiger Nuts Flour. It’s organic, comes in two different sizes, and works most of the time the same way as ordinary baking flour. It's a one-to-one ratio for baking. The taste is nutty and savory which will work well with all different kinds of healthy pizza toppings. Load it up with bell peppers, mushrooms, tomatoes, and spinach for an at-home pizza night that even your kids will love to eat.

Crunchy Salads

A salad created with spring mix lettuce, kale, and cabbage is a great base to start with. Then of course add any veggies you enjoy in your salad. Finally, instead of topping your salad with high-fat cheese or greasy carb-heavy croutons, it’s better to have a light crunchy finish with Tiger Nuts. Tiger Nuts Sliced is the perfect way to add fiber and texture to any salad. Low in fat and calories, topping your salad with Tiger Nuts will make you look forward to eating more salads because you’ll crave that exceptional Tiger Nut taste.

Powerhouse Morning Muffins

Raw Premium Tiger Nuts have a terrific coconutty taste and are perfect in morning breakfast muffins or banana quick bread. The fiber content in raw Tiger Nuts is 8 grams per serving which will help you reach your target goal of 25 grams per day. People that want to stay satisfied with their meals need to increase their fiber consumption because it makes you feel fuller for longer periods of time. Having a morning muffin with Tiger Nuts won’t leave you feeling hungry mid-morning since you’ll be satisfied until lunch.

Protein Packed Smoothies

A green smoothie is a perfect snack on the go or as a meal replacement, if you add in some of our Tiger Nuts Chopped to your favorite recipe. The chopped Tiger Nuts will blend in smoothly with your beverage. This will give you extra protein in your smoothie so you’ll have the energy you need to go about your day. Plus, it’s less fat than adding nut butters for protein, and you don’t have to worry about allergens with Tiger Nuts.

Stir Fry With Tiger Nut Oil

Make a healthy chicken or shrimp stir fry with a couple of tablespoons of extra virgin Tiger Nuts Oil. Cold-pressed and organic, the flavor of the Tiger Nuts Oil is nutty and subtle. It’s healthier than olive oil because less fat will be absorbed into the surface of whatever food you are cooking.

Feel free to share #Tigernuts on social media to showcase all of the meals you make in your own kitchen with our delicious and nutritious Tiger Nuts. The sky’s the limit on how you can enhance your meals and snacks with these superfood tubers.

   

Amazing Golden Cakes using Tiger Nuts Flour!

One of our terrific customers, sent us this picture of the Golden Cakes that she makes using our Premium Organic Tiger Nuts Flour, and you must agree, they do look good!

Here's with what she says about them:

I make them with equal portions of brown rice flour and chufa flour, honey, fresh ginger, lemon, and local butter. With the moistness of the honey, using all chufa made it too dense, so the brown rice flour balances it out to make a moist, tasty, and coincidentally gluten free delight! The ones with red have a carnelian compote in them, and the ones with the bit of date on top have a fig/date/citron Ambrosia of Thoth in them.

For more recipes, please visit the recipe section on our web site www.tigernutsusa.com  and if you have any questions, please let us know via nuts@tigernutsusa.com

The Team at Tiger Nuts!