When it comes to a healthy lifestyle, the importance of a healthy diet is undeniable, especially when your immune system has already gone through a lot. Because it’s not only about recovering from COVID-19; it’s about maintaining your health throughout the process as well. COVID-19 infection badly impairs your immune system, so re-establishing your immunity and strength becomes a must. But is there a proper diet plan for Covid-19 patients?
Well, yes. Setting up a recovery diet plan for covid-19 is very easy. It can help you restore your strength and help build your immune system and prevent other illnesses until you attain complete recovery. So, choose your diet carefully to make sure you’re eating things that will help you recuperate from COVID-19 and boost your immune system.
Hence, what to eat and what not to eat, let’s answer that question!
Fresh Produce
Having a healthy diet plays a significant role in supporting you during your recovery from COVID-19 and getting back to your everyday routine sooner. But what makes food and drink that important? When our body is in combat with an infection, more energy and fluids are required. Eating well is extremely essential as the body needs energy, protein, vitamins, and minerals to recover. So, a good intake of protein and energy-rich foods aid with rebuilding muscles, maintaining the immune system, and increasing energy levels to allow you to do your usual activities. Therefore, at times we need to eat and drink more than the routine. The best choice is to eat fresh fruits, vegetables, lentils and beans, nuts and whole grains or roots such as potato and yam, and foods from animal sources (e.g., meat, fish, eggs, and milk).
Stay Hydrated
Water is life. It helps the nutrients and compounds in blood travel, regulates body temperature, gets rid of waste, and lubricates and cushions joints. That’s why drinking 8–10 cups of water every day is considered ideal in case of problems; when required change your source of hydration and consume other drinks such as lemon juice, tea, and coffee to increase liquid intake. When you follow a diet plan for Covid-19, you should strictly focus on water intake. Drinking water instead of sugar-sweetened beverages is a simple way to cut down on sugar and calories. Add organic or frozen fruits like berries or citrus fruit slices and cucumber or herbs like mint, lavender, or rosemary to increase the flavor and eventually the intake.
Electrolyte Drinks
A healthy diet plan for Covid-19, including fresh juices, milkshakes, smoothies, and a lot of water, is a good idea. Moreover, tea with honey is not only relaxing but beneficial at the same time as it can provide relief in coughing. Electrolyte drinks aren’t generally necessary, but they might be helpful if you’re having trouble eating or experiencing diarrhea or vomiting. Coconut water, maple water, sports drinks, and Pedialyte are all examples of electrolyte drinks. On the other hand, juices can also help get certain nutrients because it’s tasty, and can make staying hydrated easier. Whereas, caffeinated beverages, such as coffee and caffeinated soft drinks, and fizzy drinks, should be avoided in large quantities.
Salt Intake
Fresh food supplies may dwindle due to panic shopping and mayhem, and as a result, the people will be forced to eat and rely more on canned, frozen, or processed foods. According to the World Health Organization, less amount of salt has to be taken each day. So, take care and prioritize meals with minimal or no added salt and when cooking and preparing food; reducing the amount of salt to less than 5 g would be another good step to take while maintaining a Covid-19 diet plan.
Sugar Consumption
Avoid high sugar intakes; rather, it should not be more than 5% of an adult’s total calorie intake, about six teaspoons. If you are craving something sweet, fresh fruit should always be your first choice. Even frozen fruits and unsweetened dried fruits can be suitable replacements too. Thus, limit the amount of sugar or substitute it with honey or other options.
Moderate Amount of Fats
Trans fats to be avoided to the greatest extent feasible along with partially hydrogenated oils. Processed and fried meals like doughnuts and baked goods, including biscuits, pie crusts, and frozen pizzas, are unhealthy and will not help in the recuperation process. Overeating, especially saturated fats, increases the risk of heart disease and stroke. Whereas using unsaturated vegetable oils (olive, soy, sunflower, or corn oil) helps to consume healthier fats, generating healthy energy.
Avoid Junk Food
To remain safe and healthy, eating at home is essential. This would help reduce the contact rate with other people and lower your chance of exposure to the virus. As it is pretty challenging to maintain a meter’s distance in crowded places, gatherings at cafes and restaurants can be dangerous and prone to infection. So, cooking clean and fresh food at home can not only save you from the disease, but it will promote a healthy lifestyle for your future as well.
Immunity Boosters
Because COVID-19’s symptoms are similar to cold and flu, some dieticians have concluded that Vitamins C, D, and zinc help support the immune system and fight the illness in the same way they would do to recover from cold or flu. So, these immunity boosters should be an essential part of the diet plan for Covid-19. It is also suggested to increase the intake of foods rich in vitamin C, including citric fruits and vegetables. Vitamin D can also be derived from natural sources such as salmon, tuna, mackerel, fish liver oils, cow liver, cheese, and egg yolks.
Long Term Health Maintenance
Last but not least, while contemplating the best diet plan for Covid-19, you must also consider your mental health. Since the pandemic, several psychological issues and mental health problems have gradually become severe, including stress, despair, frustration, and anxiety.
Learn more: Fight Covid-19 with these immunity-boosting fruit & vegetables: 10 must include items in your daily diet.
Even everyday tasks can demand more mental exertion, cause insomnia, and develop a lack of concentration. Nutrition and hydration are good for your health and immune system, but they aren’t miracle cures for everything as mindfulness and a good 7 to 9 hours of sleep every night are also required to have a healthy and happy life.
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