Healthy eating during Covid-19
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Healthy eating during Covid-19

Eating is very essential for living. Eating healthy is important for living a full life and building a strong body. Eating healthy, if you have been infected with COVID is of paramount importance as your body needs all its strength to fight. Normally whe

Post by on Monday, May 17, 2021

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 Eating is very essential for living. Eating healthy is important for living a full life and building a strong body. Eating healthy, if you have been infected with COVID is of paramount importance as your body needs all its strength to fight. Normally when we aren’t well we tend to go off food, but that is the time when we need to eat the most.

Common symptoms that a COVID positive person develops are:

1.    Sore throat

2.    Loss of taste

3.    Loss of smell

4.    Upset digestion which may manifest as loose motions or constipation

5.    Nausea

While medication plays a role in alleviating the symptom, food will help by keeping the symptom in check post medication. So let me guide you through what to eat for each of them

•       Sore throat: Warm fluids will soothe the throat. Noon chai, Khawa are very good options along with infusions of spices like cinnamon, saunf, Aajwain. Broths made with chicken or vegetables have long been used for strengthening the body. In addition, plain warm water is probably the best.

•       Loss of taste and smell: While there is no food that would help with this directly, food that is your favorite will help with via the memory of its taste. Food needs to be bland and with less chilies and garam masala but flavorful with the right fresh ingredients like coriander, green leafy vegetables.

•       Upset digestion needs small frequent meals rather than three major meals. In case of Diarrhea, do not stop eating. Take more refined cereals like rice, bread, soft proteins like split dals, softer vegetables like gourds and lots of probiotics like dahi. Dahi at room temperature will not be detrimental to the sore throat. In case of constipation, add whole fruits and lots of leafy vegetables to bulk up the stools.

•       Nausea can be overcome with small frequent bland foods like khichri, porridges. In an acute attack of nausea or vomiting, sucking ice cubes works well.

 

While choosing your ingredients make sure to include:

1.    Whole grains: In addition to energy, they provide very important antioxidants that will help fight the oxidative stress COVID induces.

2.    Dairy products: Milk is a complete meal. Adults need at least 600mls/ day. Did you know that milk contains phytonutrients, compounds that help fight oxidative stress? Drink up

3.    Proteins are the building blocks for our body. Our Immune system needs adequate intake of proteins daily. Choose to add legumes- which are rich in phytonutrients in every meal. Egg, Fresh meat (not processed) at least 2-3 times a week.

4.    Fresh vegetables and fruits are a must because they contain Vitamins and minerals that make our immune system and also protect our organs against damage.

5.    Nuts and seeds are a rich source of healthy fats, antioxidants and minerals like zinc and magnesium, critical for our immune system.

If you are in the recovery phase you need to eat well as acute weakness is a symptom; almost all go through. Eat healthy, home cooked meals made with fresh ingredients. Don’t go for very spicy meals directly as your digestion may pack up. In the recovery phase follow all the rules of a healthy lifestyle

•       Eat fresh healthy meals at proper time. Any food that we consume post 9pm is a waste as the body starts to slow down and hence the undigested food just lies in the intestines, fermenting.

•       Load up on fresh fruits and vegetables

•       Drink a lot of plain water in between meals

•       Avoid alcohol, processed food, ready to cook, ready to eat meals and commercially prepared nutrient free snack.

•       Sleep, nothing helps heal the body like rest

•       No vigorous exercise, just gentle walks, pranayama.

 

Stay safe, stay positive and stay at home.


Rupali Datta
Nutrition expert

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