Eating a healthy diet is very important during the COVID-19 pandemic. What we eat and drink can affect our body’s ability to prevent, fight and recover from infections.
While no foods or dietary supplements can prevent or cure COVID-19 infection, healthy diets are important for supporting immune systems. Good nutrition can also reduce the likelihood of developing other health problems, including obesity, heart disease, diabetes and some types of cancer.
Everyone should eat a variety of fresh and unprocessed foods every day to get the vitamins, minerals, dietary fibre, protein and antioxidants your body needs. Drink enough water. Eat fruits, vegetables, legumes (e.g. lentils, beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat, brown rice or starchy tubers or roots such as potato, yam, taro or cassava), and foods from animal sources (e.g. meat, fish, eggs and milk). For snacks, choose raw vegetables and fresh fruit rather than foods that are high in sugar, fat or salt.
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Maintaining a scheduled healthy diet plan is important for a corona patient:
Morning:
6:00 am – Salt hot water gargling for 5 minutes helps to remove the mucus build-up in the respiratory tract and nasal cavity. The concoction reduces the inflammation and relieves the pain in the throat. Apart from that, it flushes out the bacteria and virus, which if left unattended can lead to congestion.
6:15 am – Drink 1 litre of lukewarm water
6:30 am – Practice some exercises, yoga and meditation
7:00 am – Sit under direct morning natural sunlight when it hits the skin it triggers the body’s production of vitamin D. It is a crucial ingredient for overall health; protects against inflammation, lowers high blood pressure, helps muscles, improves brain function and may even protect against cancer.
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Read Also : Ayurveda and Modern Medicine: Are They Compatible?
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7:30 am -Consume 1 cup of hot turmeric milk or Ginger mint tea or coffee or ragi malt based on your preference
8:00 am – For breakfast you can have Idly, Poha, Oats, Millets dosa, Jowar roti, Dhokla, Pessarattu dosa these dishes are easy to cook and ingredients. Try to eat healthy carbs which digest slowly and make you feel full for a longer time. Avoid consuming bread.
8:45 am – After breakfast has a glass of fresh orange juice and avoid adding sugar to it. Citrus fruits contain many compounds that can help keep us healthy. They’re rich in Vitamins and Plant Compounds. Citrus fruits are an excellent source of vitamin C, a nutrient that strengthens the immune system and keeps your skin smooth and elastic. Just one medium orange has all the vitamin C you need in a day.
9:30 am – Have a glass of kadha water. Kadha is an Ayurvedic drink prepared with certain herbs and spices. It can help to strengthen the immune system. This herbal drink can improve digestion and detox the body. The herbs and spices used in this drink can be especially beneficial during allergy season. Here’s how to make and use immunity-boosting drink Kadha for better health.
Ingredients Required:
1 tbsp basil leaves,1 tbsp cardamom,1 tbsp cinnamon,1 tbsp dried ginger,1 tbsp black pepper, A few pieces of raisin,2-3 cups water, Honey or jaggery to taste, Fresh lemon juice
Procedure :
Grind black pepper and cinnamon to form a powder. Take 2-3 glasses of water in a pan and boil it. Add basil leaves to the water and let simmer for about 5 mins. Add Grind black pepper and cinnamon powder, as well as a dry ginger powder to water and boil it. You may few of raisins after a while and boil the concoction until it comes down to half. You can also add honey/jaggery and fresh lemon juice to enhance the taste. The homemade immunity-booster drink is now ready to be consumed.
10:30 am – For Mid Breakfast Consume foods rich in antioxidants or that helps to improve the immunity. Have a bowl of cut fruits like Apple, Grapes, Papaya,Pomegranate, Banana, Kiwi, Guava. And also have dry fruits like almonds, walnuts, pumpkin seeds, ground nuts or sesame chikki, which have a longer shelf life than the fresh fruits which also may be expensive during this time.
Afternoon:
12:45 pm – For lunch we can have a complete healthy meal. Chapathi, rice, ragi ball, dhal, sprouts curry, Broccoli, capsicum, Bitter guard, carrot, leafy vegetables like spinach, amaranthus etc consume more nutritious food.
3:00 pm – Drink one glass of buttermilk or any fresh fruit juice
4:45 pm – In evenings have a cup of tea or coffee, have some light snacks like boiled channa, roasted nuts, puffed rice, boiled grams avoid fried snack.
6:00 pm – Practice some exercises, Zumba, yoga, meditation for maintaining both physical and mental health
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Read Also : India’s agrarian distress: Can we revive our fatigued soils,
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8:00 pm – If you feel hungry than have very light food like Soups, porridge, boiled vegetables, fruit salads, roti, rice with nutritious curry. avoid eating heavy foods at night. Before going to bed have a cup of turmeric milk.
During your diet avoid sugars, salts, fats, oils, fried food, processed food. Hydrate your body by consuming 3-4 litres of water in a day. Have a good sleep for 7-8 hrs every night.
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