Diet Advice Expert advice Nutrition

What Should A COVID-19 Diet Include?

Kinita Kadakia Patel

Sports Nutritionist, Body Transformation & Health Management Expert

3 min read

The COVID-19 pandemic has been an extremely challenging situation for everyone, and it’s not something that we were equipped for. With no dietary checklist ready to follow to avoid or beat the virus smartly. All we know now is to eat immunity-boosting foods and switch back to the basics of having Vitamin C-rich fruits, vegetables, haldi and multivitamins. But the fundamentals which I’ve realised while working during this pandemic with my clients is that it’s not just about immunity!

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We need to make sure that we follow a holistic plan. The idea is to eat well and not follow unrealistic diets during this unpredictable phase.

Every nutrient should be included in UR diet in specific quantities during UR day. So, let me highlight some of these vital nutrients and give you a generic guideline on how to include them throughout UR day.

Nuts & Seeds are high in magnesium and good fats. They can be consumed anytime in the day.

Dal, Pulses and Sprouts are good sources of fibre and a great protein source for vegans in their major meals.

Non-vegetarian Foods might be difficult to get due to unavailability during COVID. Also, some people are apprehensive about consuming any animal protein during COVID. But if you can manage finding eggs, fish and lean meat, then they can work as a great source of protein in UR major meals.

Greens spinach, green beans, amaranth leaves, colocasia leaves, coriander, fenugreek leaves, mint leaves and arbi-ke-patte are rich in fibre, iron and vitamins.

Fresh fruits all seasonal fruits are fab sources of vitamins and minerals. They can also be had as a meal once or twice a day.

Dairy products like yogurt, kefir, buttermilk and lassi make-up are a great source of probiotics for UR gut flora.

Grains barley, brown rice, buckwheat, millets, oatmeal, whole-wheat bread, whole grains are great sources of energy.

Snacks makhana (fox nuts), nuts and steamed sprouts are a few guilt-free snack options you can indulge in when you have hunger pangs.

Is there anything like over binging on immunity foods?

At times we overdo eating all the immunity-boosting foods all at one go, which makes it ineffective. Spread these foods throughout UR day and avoid having them all in one go. Foods such as haldi, ghee, flaxseed powder, jeera paani, black pepper, aloe vera, moringa powder, honey and Vitamin C, all of this works when taken consistently over a period. It will eventually help you build good immunity, but it’s not going to double UR immunity overnight. The trick is to eat the right variety of foods which are also sustainable.

Let food be thy medicine

While no food or dietary supplements can prevent or cure COVID-19, following healthy and sustainable diets can help in supporting UR immune system. A good mix of nutrients which includes carbohydrates, protein, fat, fibre and fluids can help you attain a balance in nutrition, making UR body stronger, one day at-a-time.

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