Hey folks! This is one of the much needed blogs for the current scenario of the country. As the second wave of the novel coronavirus strikes with a vengenance, India has been registering record-high number of COVID-19 cases.
If you have come in direct or indirect contact with someone who has contracted COVID-19 disease, you need to quarantine yourself for at least 14 days. This measure is important to reduce the spread of infection to others. During this crucial time, you need to take extra care of your health so that even if you have contracted the virus, your body remains strong and in a good health to fight against it effectively and prevent the infection from becoming severe. To do that, one of the most significant things is to eat the right food items. If you are on self-quarantine and wish to know what you should eat and avoid, read further.
Components of a COVID-19 recovery diet
What you eat and drink now will play a huge role in boosting your immune system and that, in turn, will determine how quickly you’re able to get back on your feet. Based on all of the guidelines, a proper recovery diet for COVID-19 patients should include the following categories of nutrition.
1. Calories: Your body has been drained of energy, so calorie-dense foods are what you need to get your energy levels back up. Include rice, potatoes, bread, pasta, whole grains and cereals in your diet, but avoid foods with empty calories – like all types of junk food.
2. Protein: You can’t start feeling better without these building blocks of life, so eat more protein-rich foods to get 75-100g of this nutrient every day. Add as many whole grains, lentils, legumes, dairy products, soy products, nuts and seeds as you can in your diet. If you’re non-vegetarian, then have plenty of chicken and eggs as well as fish.
3. Fruits and veggies: Fresh fruits and vegetables are great sources of dietary fibre, folate, vitamins, minerals and antioxidants. Include everything from apples and bananas to gourds and green leafy vegetables in your diet.
4. Immune-boosters: Fruits, vegetables, herbs and some spices have immense immune-boosting qualities because they’re packed with phytochemicals and bioactive compounds. Add these to your diet and drink immune-boosting herbal drinks like kadha, turmeric milk, green tea, herbal tea, etc.
5. Fluids: Infections can dehydrate the body, so it’s important to rehydrate when you’re recovering. Drink 8-10 glasses of water every day, and make broths, soups, and other drinks a part of your daily diet.
When it comes to your quarantine diet, you need to make sure it essentially comprises of protein, iron, zinc, vitamin D, and vitamin B-rich foods.
Have food items that are super nutritious and good for your lungs and heart health. Here is a detailed diet chart that can help you keep a check on your eating habits during the 14-day long quarantine.
07:00 AM: Wake up, do light PRANAYAMA & EXERCISE.
07:30 AM: Gargles and steam.
08:00 AM: 1 Cup KADHA (KACCHI HALDI, PINCH OF SONTH, PINCH OF BLACK PEPPER, 2-3 TULSI LEAVES, ASHWAGANDHA & LEMON JUICE)
09:00 AM: FRUIT+BREAKFAST (EGGS/MOONG DAL/ PANEER STUFFED CHILLA/ POHA/ VEG OATS/ UTTAPAM/APPAM/ ROTI+SUBZI) + MINT CHUTNEY (GARLIC IS COMPULSORY)
11:00 AM: COCONUT WATER WITH A DASH OF LEMON & CHIA SEEDS/MAUSAMBI JUICE/ BEETROOT SPINACH AMLA JUICE/ CELERY CUCUMBER SPINACH MORINGA SPIRILUANA JUICE/ SALTED CHAACHH+ ANY FRUIT WITH ROCK SALT SPRINKLED
02:00 PM: LUNCH:- KHICHDI/ DALIYA VEG/ DAL RICE/ CURD (FLAX SEEDS IN IT) WITH RICE, ROTI SUBZI, MINT CHUTNEY & SALAD (TOMATO IS COMPULSORY)
04:00 PM: BARLEY WATER( BOIL BARLEY DANA IN 2 CUPS OF WATER FOR 15-20 MINS, STRAIN, ADD BLACK SALT,SUGAR & LEMON)
06:00 PM: DAL SOUP, VEG SOUP, CHICKEN SOUP, PUMPKIN/LAUKI/BROCOLLI/SPINACH SOUP
08:00 PM: DINNER (same as lunch)
09:30 AM: KADHA (BOIL LAUNG, ELAICHI, GINGER, CINNAMON, KALONGI, AJWAIN, MULETHI, GILOY STICK), STRAIN, ADD HONEY & LEMON JUICE/TURMERIC MILK (OPTIONAL)
10:00 PM: Gargle and steam.
VEG SOUP RECIPE:
• Take all the veggies at home like onion, garlic, pumpkin, bottle gourd, carrot, beet, tomato, ginger, etc.
• Cut down in normal size and grind it in the mixer.
• Sieve it, add water according to consistency and boil it again.
• Add black pepper and salt accordingly.
• Serve hot.
Things to remember about the recovery diet
Apart from adding all these essential foods and drinks to your recovery diet, you need to keep the following things in mind to make this diet more effective:
Prioritize fresh produce like fruits, vegetables and animal products over pre-packaged ones.
Make sure all your meals are simple and freshly cooked at home instead of relying on outside foods.
Ensure that all hygiene practices are followed while preparing the food. Wash your hands before and after handling/eating.
Eating large portions may be difficult during the initial phases of recovery from COVID-19 infection, so take smaller but more frequent meals.
Many COVID-19 patients experience difficulties swallowing during their recovery period, so experiment with soft, mashed or liquids to begin with.
Any diet is ineffective without proper sleep and exercise, so get enough rest and start with smaller physical activities to get back in shape.
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The blog is written by Aastha Jha🦄