Along with all of the medications and multivitamins you may be taking, it is equally important to include a healthy meal in your diet while you are recovering from COVID-19. Eating a balanced and nutritious diet, especially at a time when you have failed with COVID-19 and your immune system has suffered a setback from the deadly virus, can help build inner strength and help you recover quickly.
We all know how contagious the virus is and how quickly symptoms can become severe if not treated at the right time. To fight the infection and keep it from spreading to your lungs, your body naturally needs more energy and fluids. Hence, it is important to stock up on nutrient-rich foods. According to the UK’s National Health Service (NHS), those recovering from the coronavirus need more proteins, vitamins and minerals to help speed the recovery process and restore their immunity. With this in mind, several renowned nutritionists in the country have created an Instagram plan for people recovering from COVID-19. Here is what they recommend that you eat in a day.
Celebrity Nutritionist, Rujuta Diwekar 5-Step Sample Meal Plan
Early in the morning: 5-6 soaked almonds and 4-5 raisins Breakfast: Ragi Dosa or a bowl of porridge
After lunch: a spoonful of jaggery with ghee. You can also have it together with roti.
Dinner: Simple khichdi to promote good gut bacteria and get better sleep.
Liquid: In addition to water, drink homemade lemon juice and buttermilk.
Celebrity Nutritionist Pooja Makhija COVID-19 Diet Plan
Good Quality Protein: Include dal parathas, sprout salad, besan chilla, moong dal dosa, egg frankie, chicken schnitzel, and fish fingers in your meal
Fruits and vegetables: Eat 5-6 servings of fruits and vegetables in a day. You can have mango custard, watermelon salad, peanut butter with banana, vegetable juice, vegetable raitas, zucchini pizza, and vegetable pulao
Have homemade food and avoid high fat, high sugar, and junk foods.
If you are tired: Have these two preparations taken if you are extremely tired after COVID-19.
Omega-3 fatty acid: 1000 mg
Coenzyme Q 10: You can get it from spinach, broccoli, fish, meat, or a 100 mg supplement.
If you lose smell: If you lose smell and taste, add these two nutrients to your diet.
Alpha Lipoic Acid: A powerful antioxidant that you can get from rice bran, potatoes, spinach, broccoli, peas, or a 200 mg dietary supplement.
Vitamin A: 2000iu supplement
Celebrity Nutritionist, Namami Agarwal Diet Plan
Early in the morning: 6-7 soaked almonds, 2-3 whole walnuts and 5-6 raisins with a cup of herbal mixture of ginger, tulsi leaves and coriander seeds. Also take a raw clove of garlic with water.
Breakfast: For breakfast you have besan / dal / ragi / spinach chilla with mint chutney or vegetable poha or idli sambar or uttapam with coconut chutney or a filled omelette with corn and spinach together with a tall glass of buttermilk.
Morning: coconut water or beetroot, spinach and amla juice with a fruit of your choice (kiwi, orange, apple, papaya, pineapple).
Lunch: Jeera rice, Ajwain Roti, Rajma, Gajar Matar Sabzi with a bowl of fresh curd cheese.
Or egg rice, ajwain roti, methi aloo, dal (of your choice) with a bowl of quark.
Or vegetable daliya, chickpeas with a bowl of cottage cheese.
After lunch: appointments (2 pieces)
Evening: Herbal tea with sweet potato / chickpea / Rajma / corn / sprout chaat and any fruit of your choice.
Late evening: Kala Chana soup / chicken soup / mix vegetable soup / dal soup / fruit.
Dinner: Moong Dal Khichdi with vegetables.
Or rice chicken vegetable bowl.
or garlic roti with paneer bhurji and mixed vegetables.
After dinner: turmeric milk or turmeric and black pepper water.
Increase your caloric intake
A lot of energy is consumed in fighting the virus that is present in the body, which makes us feel drained and tired. Adding high calorie foods to your diet at this point is required to get back in shape. With whole grains like millet, oats, rice, and starchy vegetables like potatoes, sweet potatoes can help increase caloric intake and keep you energized.
Protein is an important nutrient for cell growth and regeneration. It is the building block of life and is needed by our body for faster recovery. A high protein diet is recommended for COVID-19. A daily intake of 75-100 grams of protein is essential. So add more foods like lentils, legumes, milk and dairy products, soy, nuts, seeds, meat, chicken, fish and eggs.
Vitamins and minerals
Fresh fruits and vegetables are rich in immune-boosting antioxidants, vitamins and minerals. These can be an excellent addition to your diet to help you recover faster and strengthen your immune system. Aim for 5 servings of fruits and vegetables in a day. Citrus fruits are filled with vitamin C, which helps build antibodies and fight infections, while green and root vegetables boost the immune system. Also, spend some time outdoors to get a sufficient amount of vitamin D.
Water is an essential element for life as it carries nutrients in the blood, regulates body temperature, and flushes toxins out of the body. Infection can also dry out the body. Try to drink at least 2-3 liters of water every day. You can also consume herbal mixture, coconut water, milk, and fresh juice. Avoid packaged juice, caffeine, and carbonated drinks.