Most at times we hear 'you are what you eat' and eating healthy has the tendency to boost your immune system to maintain defenses against infection through the cooperation of many body's tissues.

The digestive tract is lined with membranes that resist penetration by invading microbes and other unwanted substances just as the skin presents a physical barrier.

These linings are highly sensitive to vitamins and other nutritional deficiencies hence, the need to ensure your diet comes with adequate, balance, moderate and calorie-controlled nutrients amidst variety of food choices.

For your immune system to rush and defend the body against harm in cases of penetration of foreign invader, your white blood cell that depends on a steady flow of nutrients to build defense mechanism must have been served with nutritious meals to be able to act as scavengers and release antibodies to fight infections.

For your healthy eating, you need to be abreast of your daily caloric need. A recommended calorie intake is required daily for healthy living and your height, weight, age, gender and physical activity level is a determinant of your daily needs.

For a healthy individual: determining your daily caloric need:

There is Basal metabolic rate when at rest and you can determine that by using this calculation:

Basal Metabolic rate:

Adult male: 66 + (6.3 X weight in pounds) + (12.9 X height in inches) - (6.8 X age in years)

Adult Female: 665 + (4.3 X weight in pounds) + (4.7 X height in Inches) - (4.7 X age in years)

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

• If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2

• If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

• If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

• If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

• If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

It is with the knowledge of this that the saying 'eat well' comes into reality. If you have any problem doing such, contact a registered dietitian for a guide.

Prevention is the golden standard! Therefore, eat based on your daily caloric needs.

The great news is that, every food item you choose has the tendency to offer you good health especially when eaten in moderation.

General Guidelines

Aside your regular choice of local staples, you can add garlic, ginger, hot chillies to increase body's heat energy in the outbreak of COVID-19 Regular intake of warm water can help protect you against the pandemic.

Take ginger soup or drink and exercise at least 30 minutes in a day.

Take less of refined sugars, sweets and oily foods: pastries, soft drinks.

It is necessary to drink water regularly but not too much ice water.

To those with an already impaired immune system ensure that, foods are thoroughly cooked.

Use salt water to soak your fruits and later wash under hygienic running water.

Choose cooked vegetables over raw vegetables and great garnishes.

Ensure your meat, egg, and fish are thoroughly cooked

Personal and food hygiene are key to healthy eating.