Page 4 - Volume XIII- Hospital Newsletter
P. 4
MiCare E-Newsletter Vol XII
1) Eat Complete and Balanced Nutrition
• According to the Malaysian Dietary Guide
lines, balanced diet is a diet that contains
combination of foods that provide proper fruits? Because all the vitamins,
balance of nutrients. minerals and phytonutrients that can act as
• The combination of foods must include antioxidants to boost your immune system
macronutrients (carbohydrate, protein and are abundant in those colorful vegetables
fat) and micronutrients (vitamins and and fruits.
minerals) • Consume variety of vegetables and fruits
• So how to get this adequate nutrients from because different type and color has
complete nutrition? Here are the tips : different nutrients that you need!
Firstly, to eat food from variety sources • For example, vitamin C is known as a
of foods which are carbohydrates powerful antioxidant that can fights against
(example:rice, bread, noodles, pasta, free radicals in the body, essential for
thosai,chappati etc.), fat (oil, butter, etc.), growth and repair of tissue all over the
protein (poultry, fish, egg, meat) and fibre body and well known for its role in
(all fruits and vegetables) supporting a healthy immune system. Your
• Secondly, the need to control the body cannot make this vitamin, it must
portion of certain macronutrients, as come from the foods you eat every day.
easy as abc, you can just follow My • If you are not a veggies and fruits lover, try
Healthy Plate which is recommended by to make juices, smoothies of veggies and
Ministry of Health. fruits. Different alternative is better than not
to consume at all. Make sure it is
unsweetened to enjoy the pure taste of
vitamins and minerals!
3) Hydrate your body
• Make sure to drink 1.5 to 2 litre of water
every day to stay hydrated especially when
you’re at home because you will not feel
thirsty. So my suggestion, make sure to
have your own water bottle even at
home so that you can set a goal to
finish how many bottles per day.
• Dehydration can lead to loss of strength
and stamina, main cause is due to heat
• A balanced diet will guarantee a strong exhaustion.
immune system that can help withstand • Dehydration also can cause headache,
any assault by the virus because you and if ongoing can affect kidney function.
consume adequate nutrients needed for • What are the signs and symptoms of
your body. dehydration?
- Dry mouth
2) Consume more vegetables and fruits - Muscle cramp
- Lightheadedness
• Why you need to consume vegetables and - Heart palpitation
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