The COVID-19 pandemic has rocked the world and people are slowly trying to recover from its disastrous effects. People are now more concerned about their overall health and curious about a variety of questions like how to recover from corona, what to eat in corona etc. Good eating practices are 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 diet and nutrition during pandemic 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.
Importance of good eating habits in Covid 19
Proper nutrition and hydration are vital and good eating practices should be highly practiced.. People who eat a well-balanced diet tend to be healthier with stronger immune systems and lower risk of chronic illnesses and infectious diseases. So you 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. Avoid sugar, fat and salt to significantly lower your risk of overweight, obesity, heart disease, stroke, diabetes and certain types of cancer.
Many of us are concerned about what lifestyle to follow in Corona and what to eat in corona. The main rule for diet and nutrition during pandemic for Covid patients is to consume foods that would help rebuild muscle, immunity and energy levels. Whole grains like ragi, oats or amaranth are rich sources of complex carbohydrates. Chicken, fish, eggs, paneer, soya, nuts and seeds are some good sources of protein. Healthy fats like walnuts, almonds, olive oil, mustard oil are recommended during these days. To boost one’s immunity, one should take turmeric milk once a day.
Five servings of all coloured fruits and vegetables are a must to get adequate vitamins and minerals when you are COVID positive. You can have small amounts of dark chocolate with at least 70% cocoa which can lift your mood, get rid of anxiety and will also boost your immunity.
Most COVID patients experience loss of smell and taste or difficulty in swallowing. It is important to eat soft foods at small intervals and to add amchoor in the food.
Healthy habits to follow:
Good eating practices and in appropriate amounts of proportion plays a major role and is very crucial for our health. COVID-19 pandemic has changed a lot in the daily lives of people. During these difficult times, it has become essential to maintain a healthy lifestyle. While no foods or dietary supplements can prevent COVID-19 infection, by maintaining a healthy diet the effects of good eating habits can keep our immune system strong for fighting the disease.
a. Include all the essential food groups in your diet
Fruits and vegetables provide loads of vitamins and minerals as well as the fiber that we need for a healthy diet. Minimally processed frozen or canned fruits and vegetables are a good choice for limiting your trips to the market or supermarket. However, be sure to pay attention to the ingredients. In the canning and processing of these products, sometimes sugar, salt or preservatives are added.
Pulses, whole grains, nuts and healthy fats such as in olive, sesame, peanut or other unsaturated oils can support your immune system and help to reduce inflammation. Pulses, in particular, are environmentally friendly and a generally inexpensive source of protein. Beans, peas, lupins and other pulses are full of vitamins and minerals that, when part of an overall healthy diet, can help reduce the risk of diseases like diabetes and coronary conditions.
In times of high stress, many people turn to comfort food. Unfortunately, these are often high in fat, sugar, salt and calories, which as part of an unbalanced diet can over time affect your overall health. As a good habit, check the labels of all the foods you eat to learn about their ingredients and nutritional value. Food labels are there to help you limit the amount of certain ingredients or increase the levels of beneficial ones.
b. Follow a diet schedule
Exercise is important for both our physical and mental health along with good eating habits and Practices. Obesity and overweight have been significantly increasing in the last few years. Particularly diet and nutrition during the pandemic now, when people are staying at home more due to COVID-19 restrictions, it is important to find other ways of being active. You should aim for at least 30-60 minutes of daily exercise depending on your age and lifestyle.
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).
Daily, eat: 2 cups of fruit (4 servings), 2.5 cups of vegetables (5 servings), 180 g of grains, and 160 g of meat and beans (red meat can be eaten 1−2 times per week, and poultry 2−3 times per week).
For snacks, choose raw vegetables and fresh fruit rather than foods that are high in sugar, fat or salt.
Do not overcook vegetables and fruit as this can lead to the loss of important vitamins.
When using canned or dried vegetables and fruit, choose varieties without added salt or sugar.This will lead to good eating practices and avoid further loss.
c. Store up on essential items.
Try to buy fewer processed, high-salt or high-sugar snacks. Load up on fruits, vegetables, whole grains, healthy fats, and lean proteins.
While hoarding is not advised, we can choose to stock up a pantry with food grains and items that have long shelf lives –
- Grains and lentils:
- Coriander
- Mint leaves
- Curry leaves
- Cauliflower
- Leafy vegetables
- Onions and potatoes
- Pantry Suggestions
- Snack bars
- Noodles
- Biscuits
- Oats
- Dry fruits
- Salt and sugar
- Puffed rice
- Eggs
- Coffee
- Rice
- Lentils
- Millets
- Kidney beans
- Chickpeas
- Frozen/canned food
d. Avoid processed foods
While using fresh produce may not always be possible, try to limit the amount of highly processed foods in your shopping basket. Ready-to-eat meals, packaged snacks and desserts are often high in saturated fat, sugars and salt. If you do purchase processed foods, look at the label and try to choose healthier options containing less of these substances. Try to also avoid sugary drinks and instead drink lots of water. Adding fruits or vegetables like lemon, lime, cucumber slices or berries to water is a great way to add an extra twist of flavor.Effects of good eating habits will lower the chances of salts and sugar intake.
d. Stay Hydrated
Diet and nutrition during pandemic must have a Water Intake at large as Water is essential for life. It transports nutrients and compounds in blood, regulates your body temperature, gets rid of waste, and lubricates and cushions joints.
Drink 8–10 cups of water every day.
Water is the best choice, but you can also consume other drinks, fruits and vegetables that contain water, for example lemon juice (diluted in water and unsweetened), tea and coffee. But be careful not to consume too much caffeine, and avoid sweetened fruit juices, syrups, fruit juice concentrates, and fizzy drinks as they all contain sugar.
Conclusion
You might be surprised to learn that certain effects of good eating habits and nutrients in foods have been shown to reduce anxiety or spur the release of neurotransmitters such as serotonin and dopamine — and we all want to feel as good as we can during these times of uncertainty.
Therefore, Parasmani Prash made with a Premium Ayurvedic tonic enriched with pure Gold bhasma (Surva Bhasma), Silver Bhasma (Rajat Bhasma), Real Saffron (Kesar).It enhances your immune functioning and increases resistance to diseases. This healthy Parasmani Prash increases your body’s ability to fight with disease-causing bacteria and even improves the process of digestion. It is rich in antioxidants and helps in strengthening your body internally against COVID.