Introduction:

  • COVID-19 World Pandemic imposed a new set of challenges for an individual to maintain a healthy diet. During COVID-19, the body gets weakened and it continues for days even after recovering from the symptoms. Nutrition plays a significant role both, the COVID-19 patients and those who are on the path of recovery. Eating the right kind of foods in the right amounts, is a very crucial for our health. While on foods or dietary supplements can prevent COVID-19 infections  but by maintaining a healthy diet we can keep our immune system strong for fighting  the disease . COVID -19 has undoubtedly once again put the whole country in a  disturbing situation where everyone is scared of self isolation and is quarantined. 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 infection.

Tips for Maintaining a healthy diet.

Eat Variety of Food:-

Every day eat a combination of different foods including whole grains such as wheat, maize and rice, legumes like lentils and beans , Fruits and vegetable and foods from animal sources(e.g. meat fish eggs and milk)

Eat Plenty of Fruit and Vegetable:-

Eat Fresh fruits and vegetables that are available in the season.

Eat variety of fruits and vegetables

Keep Salt intake to less than 5gm per day:-Use less salt during cooking and preparing food and use iodised salt

  • Check the labels on food and chose products with lower sodium content.
  • Limit processed and packaged foods which can be full of hidden sodium
  • Remove the salt shakers from the dinning table and instead use fresh or dried herbs and spices for added flavours.

Eat moderate amounts of healthier fats and oils:-

  • Replace butter , ghee and curd (saturated fats) with oils rich in healthier fats(unsaturated fats) like olive,soy sunflower or corn oils when cooking.
  • Choose white meats like poultry and fish which are generally lower fats than red meat
  • Select low-fat milk and dairy products
  • Avoid processed , baked and fried foods that contain industrially-produced trans-fat Limit Sugar intake:-
    • Limit intake of sweets and sugary drinks.
    • Choose fresh fruits instead of sweet snacks such as cookies , cakes and chocolate
    • When other dessert option are chosen, ensures that they are low in sugar and consume small portions.

    Drink enough water and stay Hydrate

    • Good hydration is a crucial for optimal health. Drinking enough plain water is a simple way to get hydrated as it has zero calories.