We are going through a very tough time with everyday monster surges in COVID-19 cases all over the country, excluding a few districts. It almost seems like each and every household has one or more members down with this infection. Thankfully, we have a good number of people getting well too! Food plays a key role in any form of recovery. So which kind of food should a person infected with COVID-19 eat?
A Balanced Diet Is Key To COVID-19 Recovery
Each day, the combination of food should include:
- Whole Grains: Millets, oats, wheat, brown rice, white rice, all this as roti, khichdi, upama, Pulao, Daliya, Chilla etc.
- Proteins: Eggs, Lentils, Legumes, Dairy Products, Soy Products, can be taken as besan cheela, Dal Soup, Sprouts Chat, Moong dal Khichdi, Paneer Bhurji, Omelette, Dosa, chickpea bowl, rajma, etc.
- Fats: Good fats have anti-inflammatory acids like omega 3 fatty acids. So include flax seeds oils, extra virgin olive oils and safflower oil. Good fats can also be added from almonds, avocado, laddu with a mix of nuts, white sesame seeds, kalonji, ajwain all roasted in desi ghee helps provide essential minerals like zinc and magnesium for fast recovery.
- Fiber: Fresh fruits and vegetables are great sources of dietary fibers, vitamins, minerals, and antioxidants. So try to include two fruits a day, along with 2-3 cups of vegetables. This requirement can be met by adding soups mashed vegetables and fruits as small mid meals.
Apart from these main macros, here are a few things you need to consider:
- 2-3 liters of water should be included daily as infections dehydrate the body. Infused water, coconut water, water with honey can help meet the requirement.
- Immunity boosters like a herbal concoction, turmeric milk, soups and broth should be included at least one or two times a day.
- As far as possible, make sure that all fruits, vegetables are fresh and meals are home cooked.
- Always eat small and frequent meals as the body will not tolerate big meals at a time.
- Avoid alcohol as it is highly dehydrating and may inhibit your immune system.
- Limit salt and sugar
- Avoid packaged processed food.
Given all the dietary guidelines, a question may still come up as to how to manage adequate calorie intake when the infection has robbed you of your taste buds and sense of smell.
- Try adding lemon juice or vinegar in food, soups and water. The flavor of acids from them comes through even when smell or taste is impaired.
- Try going a bit heavy on spices like cinnamon, black pepper, cumin, garlic and ginger, which could add flavor back to food.
To make things a bit more clear, here is a sample diet chart, although it will be more customized as per symptoms.
- Early morning: 5 to 6 soaked almonds, two dates and lukewarm lemon cinnamon water or tulsi lemon honey water.
- Breakfast: Besan cheela or moong dal cheela or stuffed omelette sandwich or paneer paratha or idli sambar or vegetable uttapam with coconut chutney.
- Mid meal: Coconut water or any one fruit with one tsp mix seeds
- Lunch: Rice with dal and subzi or Ajwain roti with rajma and any green leafy vegetable
- Evening: Any herbal concoction (kadha or green tea) and chana/ sprouts/ sweet potato chat and any one fruit
- Pre dinner: mix veg soup or moong dal soup or chicken broth or boiled egg
- Dinner: Khichdi or vegetable daliya or oats cheela or oats with milk or Garlic roti with any dal and mixed veg
- Post dinner: One cup milk with turmeric and pinch of black pepper
We hope this article helps you manage COVID-19 infection and recover quickly. For more information, check out Healthy Reads or tune in to LIVE sessions by exprts on GOQii Play.
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#BeTheForce
With the coronavirus pandemic showing no signs of abating, it’s up to us to do everything we can to slow its spread. This means protecting ourselves, our families, and those around us, especially the most vulnerable. While social distancing is the most important thing that you can do in this regard it is also important to pay more heed to hygiene. Sanitization and disinfection of your home and surroundings is something that you can actively do to lower the risk of contagion. Although contact with contaminated surfaces is not the primary mode of transmission of COVID-19, it can increase your risk. According to the US Centers for Disease Control and Prevention (CDC), contact with contaminated surfaces is a likely secondary mode of infection. Before you attempt to clean and disinfect your home in panic, take a breath and calm down. To effectively disinfect your home and lower the risk of coronavirus infection, find out which products work, how you should use them, and which areas of your house require your attention.
With India slowly unlocking, all the public places which were high risk areas are slowly opening. With some ease in restrictions in many parts of the country, local gyms and yoga centers are reopening gradually. Despite this, we can’t overlook the fact that India is still in the top 5 affected countries. This begs the question if it is safe to go to the gym or avoid it completely! 
