Post Covid Diet And Nutrition Ideas
People affected with COVID-19 show several symptoms ranging from continuous cough, fever, loss of smell/taste and more. Even though vaccines are available, the best way to stay clear of these evolving diseases is to follow proper sanitation protocols, social distancing and having proper nutrition. However, one thing worth knowing is that the disease causes more problems to those people with a weaker immune system, elderly people or people with long term medical conditions, etc.
Undertaking PROPER NUTRITION and staying hydrated helps in managing the symptoms, improves metabolism & immunity. Getting a well-balanced diet plan from a NUTRITIONIST will be useful.
Few modifications in your diet
OPT FOR HEALTHY FATS
Excessive fat intake is not good for the body therefore, it is ideal to opt for cooking methods that require less or no fat instead of frying food that increases oil intake. Choose foods like fish and nuts as they are healthy sources of unsaturated fats and consuming them is essential.
Protein deficiency results in impaired immune system function therefore, opt for protein-rich food in your meals. If you are a vegetarian, including pulses, soya, milk & milk products, nuts will be better. For non-vegetarians, you can have a diet of these along with meat, chicken, and fish. Consulting a dedicated DIETICIAN will help you.
MAKE SURE TO STICK TO WHOLE FOODS, MEATS AND EGGS
Avoid consuming any over-processed, packaged or ready-to-eat foods as they hardly have any nutritional value. Add varieties of vegetables in different colours to your plate. You should include yogurt alongside your meal as well.
Staying hydrated with water and clear liquids is vital for your body. Even if you do not feel the urge of thirst, it is important to replenish fluid losses from time to time. Fluid losses can results in complicated health issues in the long run and other respiratory problems and infections.
DON’T NEGLECT FRUITS & VEGETABLES
Fruits and vegetables are the main sources of several vitamins such as Vitamin C, minerals, and antioxidants. Adding them to your diet regularly helps initiate a speedy recovery. For best results, include at least 5-6 servings of fruits and vegetables in your daily meal plan.
IDEAL DIET PLAN FOR COVID-19 PATIENTS
Following this sample balanced meal plan throughout the day will give an idea of what you have to eat as part of your quarantine protocol. Some of them include various options which you can try and mix as per your diet.
Warm lemon water with cinnamon (1 glass) + 5 soaked almonds & walnuts
- Oatmeal with seeds/nuts + 1 bowl of fruit
- 2 egg whites and 1 whole egg + whole-wheat bread (2 slices)
- Strawberry and avocado toast
- 1 bowl of fruit with 1 tbsp chia/pumpkin seeds + lemon water (1 glass)
- Papaya smoothie (1 glass) with chia & flax seeds
- Roasted Chicken with veggies
- Egg Tortilla Roll
- Rice (1 cup) +vegetable stew + ¾ cup dal/chana/rajma or paneer (1 cup) + curd
- Boiled sprouts/pulses (half cup)
- 1 bowl mixed vegetables and Chicken broth soup
- 2 Tortilla with spinach tofu/ spinach omelette
- And other things recommended by your nutritionist for 7 days a week
As mentioned above, even if you are by chance affected with COVID-19, just make sure to follow proper health protocols, quarantine yourself & eat a healthy diet.
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