Maintaining a healthy weight by eating a balanced diet and regular physical activity is important for one’s health. Achieving a healthy weight is challenging to many and even more so during this pandemic. Poor quality of diet and sedentary lifestyle during this ‘new normal’ increase the risks for overweight and obesity. 

Overweight and obese individuals are at risk of having many chronic diseases. Obesity also worsens the outcome for COVID-19. Having obesity may triple the risk of hospitalization due to a COVID-19 infection since obesity is linked to impaired immune function. Hence, maintaining a healthy weight by having a balanced, nutritious diet and regular physical activity is essential in fighting off the virus.
Good nutrition can reduce the likelihood of developing obesity and other health problems including heart disease, diabetes, and some types of cancer. While there is no one food that can prevent or cure COVID-19, what we eat and drink greatly affects the ability of the body to prevent, fight and recover from the infection.

The World Health Organization (WHO) recommends the following to maintain a healthy diet during the pandemic:

1. Eat a variety of foods and consume enough fiber. A variety of food provides different nutrients needed to boost the immune system. Fiber prolongs the feeling of fullness and prevents overeating. Eat a mix of wholegrains (i.e. rice, corn), legumes (i.e. beans, lentils), lots of fruits and vegetables with some animal-sourced foods (i.e. milk, egg, meat, fish) every day.
2. Limit salt intake to one (1) teaspoon and sugar intake to six (6) teaspoons a day. Consuming highly salted foods retain more water in the body which is linked to higher body fat. Too much sugary foods provide empty calories and make the body hungrier leading to weight gain. Limit the use of salty sauces and condiments and use canned goods with “no added salt”. Choose fruits and vegetables as dessert over pastries like cakes, sweet breads, and sugary drinks. Salt and sugars should not be added to complementary foods given to children under two (2) years of age.
3. Eat moderate amount of fats and oils. Fat is an essential part of the diet, but the unused and excess amount of dietary fat is then stored in the body resulting to weight gain. Choose white meat like chicken and fish as they contain lower amount of fat; trim the visible fat in the meat, and limit the consumption of highly processed foods which are rich in trans fatty acids.
4. Drink plenty of water and avoid alcoholic beverages. The human body is composed of 60% water which supports several bodily process and functions. Good hydration is also crucial for optimal health. Drink 8-10 glasses of water or more daily to stay hydrated. Alcohol is not a part of a healthy diet – it weakens the immune system and increases the risk of injury, liver-damage, mental illness. It should be avoided especially when in quarantine as it affects the decision-making and mental state.
5. Breastfeed babies and young children. Breastmilk is the ideal food for infants. It is safe, clean and rich in antibodies that protect the infants against infections. Breastfeeding also prevents childhood obesity. Exclusive breastfeeding from birth up to six (6) months, and introducing nutritious and safe foods complementing breastmilk from six (6) months to two years of age and beyond is recommended.
6. Enjoy family meals. The more time spent at home, the more opportunities to experiment home-cooked meals to be shared together. Prioritize fresh goods in preparing meals and keep in mind the principles of healthy eating as guide. Eating together can also set the eating habits, define the food choices of the family and strengthens the family relationship.

Good nutrition alone cannot lower the excessive weight gained during the pandemic.  Being physically active is needed in controlling weight. Regular physical activity aids weight management, reduces high blood pressure and the risks of all health conditions that increase the susceptibility to COVID-19. It also improves bone and muscle strength; increases balance and flexibility which is important for older people; and is good to mental health and overall feelings.

According to WHO, the amount of physical activity benefits the health and well-being of the following:

1. Infants under one (1) year of age. At least 30 minutes of physical activity like tummy time, floor-based play spread throughout the day while awake.
2. Children under five (5) years of age. At least 180 minutes a day in a variety of types of physical activity at any intensity.
3. Children and adolescents aged 5-17 years. At least 60 minutes a day of moderate to vigorous-intensity physical activity.
4. Adults aged over 18 years. At least 150 minutes of moderate-intensity physical activity or at least 75 minutes of vigorous-intensity physical activity throughout the week or a combination of both.

To stay active at home, take short active breaks during the day like dancing, playing with kids and doing household chores or gardening; maximize the use of digital platforms that offer online exercises but remain cautious and seek guidance before performing any strenuous exercise; and walk, stand up or do other relaxation techniques even in small spaces.

With the increasing prevalence of overweight and obesity even before the pandemic, maintaining a healthy weight has become more important not only for good health and well-being but also to prevent COVID-19 infection and its serious complications. 

Attain normal body weight through proper diet and moderate physical activity to maintain good health and help prevent obesity.

Written by:
Nutrition Officer I Jessica Ross P. Fernandez and
Nutrition Program Coordinator Milagros Elisa V. Federizo

References:

1. #HealthyAtHome: Healthy Diet (https://www.who.int/campaigns/connecting-the-world-to-combat-coronavirus/healthyathome/healthyathome---healthy-diet)
2. #HealthyAtHome – Physical Activity (https://www.who.int/news-room/campaigns/connecting-the-world-to-combat-coronavirus/healthyathome/healthyathome---physical-activity)
3. Food and nutrition tips during self-quarantine (https://www.euro.who.int/en/health-topics/health-emergencies/coronavirus-covid-19/publications-and-technical-guidance/noncommunicable-diseases/food-and-nutrition-tips-during-self-quarantine?fbclid=IwAR0IxmHZqgX-uwgq0cNTsDM3BdHUogV8EcFbqiY3olALGzBP_hbzW6AwYnA)
4. Stay physically active during self-quarantine (https://www.euro.who.int/en/health-topics/health-emergencies/coronavirus-covid-19/publications-and-technical-guidance/noncommunicable-diseases/stay-physically-active-during-self-quarantine)
5. Salty foods: How sodium affects your weight (https://www.creeksidefamilypractice.com/blog/salty-foods-how-sodium-affects-your-weight)
6. 6 ways added sugar is fattening (https://www.healthline.com/nutrition/does-sugar-make-you-fat)
7. Obesity, Race/Ethnicity, and COVID-19 (https://www.cdc.gov/obesity/data/obesity-and-covid-19.html)