Post Covid Diet

Healthy, hygienic and home cooked food is always recommended to a recovering patient. The same applies to the Covid diet as well. An important aspect that caregivers preparing food for Covid patients should remember is to incorporate foods known for immunity boosting.

Good nutritious food is the first step towards your road to recovery. Your body’s immunity is reduced as a result of fighting the virus. Eating healthy and immunity boosting food is the best way to overcome COVID induced malnutrition and weakness.

Simple Tips to boost the immunity system in daily life

  1. Eat small meals frequently
  2. Consume enough fibre and hydrate yourself
  3. Reduce food with high sugar and salt content
  4. Avoid Alcohol
  5. Drink a lot of fresh fruit juices, smoothies, chaas and milk.
  6. Don’t take stress
  7. Sleep well - for a minimum of 7-8 hours

Apart from these generic tips, it is important that a patient recovering from COVID eats food that is high in energy, proteins, vitamins and minerals. These components provide nourishment to the body and help in the recovery process. We are listing a few immunity boosting Indian foods that one should include in daily meals during the pandemic.

7 Best Indian foods for immunity boosting

  1. Calorie rich foods
  2. Calories are important to regain your energy levels. Include wheat, oats, millets and brown rice in your daily meal. Similarly, add starchy foods like potato, sweet potato, yam etc. in the meals. Start your day with immunity booster Indian foods like Idli, Ragi Dosa, Pongal, Dhokala etc.

  3. Proteins
  4. Proteins are known as the building blocks of our body. Protein rich foods will help strengthen your body and help build immunity. Increase your protein intake and add lentils, legumes, nuts, fish, eggs etc. to your meals. Accompany your breakfast with eggs, or a handful of nuts. Lentil Soups, boiled legume salads, dal can be a part of your daily lunch.

  5. Fruits and Vegetables
  6. Instead of snacking on fried foods and empty calories, snack on fruits and raw vegetables. Keep fruits like oranges, kiwi, guava, papaya, strawberry, grapes, mangoes etc. handy. Citrus foods are high on Vitamic C. These fruits and vegetables like carrots, capsicum, cucumber, tomato etc. help activate the immune system.

  7. Calorie rich foods
  8. Healthy, hygienic and home cooked food is always recommended to a recovering patient. The same applies to the Covid diet as well. An important aspect that caregivers preparing food for Covid patients should remember is to incorporate foods known for immunity boosting.

  9. Immunity Drinks
  10. Kadha’s, Turmuric Milk, Ginger tea, green tea, amla sharbat, Indian spices etc. are a part of most Indian households. Make it a habit to have one kind of immunity boosting drink atleast two times a day. You can have a kadha mid-morning and turmeric milk in the evening. These home-made immunity boosting Indian foods and drinks are packed with anti-oxidants which uplift your spirits.

  11. Milk and Yogurt
  12. As we grow older, milk is one of the food components that go missing from our daily diet. This is especially true with women. Drink at least two glasses of milk every day while recovering. Milk and yogurt or dahi are good source of protein. Yogurt is also good for your gut health. Normally, yogurt is avoided in Indian households when there is chest congestion, however there is no link between chest congestion and yogurt and you can make it a part of your meal.

  13. Zinc
  14. Zinc is another important nutrient that supports immunity. A few immunity booster indian foods that are a rich source of zinc are Rajma, black-eyed peas, Chickpea and Milk. Chicken, pumpkin seeds, nuts like cashew nuts and almonds too are a good source of zinc. Include rajma curry or chana masala, that are mild and non-spicy as a dinner component. You can also include these as part of healthy evening salad.

  15. Vitamin D
  16. Vitamin D is not just any other vitamin. Vitamin D is instrumental in maintaining the hormonal balance and helping a good immune system. The best source of Vitamin D is sunlight. Soak in the early morning sun for atleast 20 min every day. Foods like salmon, mushrooms and egg yolk are a good source of Vitamin D and should be included in the daily meal plan.

All this might seem a bit too much to consume on a daily basis, especially if you are still recovering and are low on appetite. Attached is a simple meal plan that you can follow on a daily basis to improve your body’s immune system and recover faster. Recovery post- COVID takes time. Eat well, sleep well and be stress free in this period.

Team Q UP wishes you good health. If you want to connect with a nutritionist or a dietitian, try our Online consultation feature and consult virtually for a customized diet plan.

Meal Plan Sample

Morning Exercise +Sun + Breakfast items name or images
Mid-morning Immunity drink/ soup images+ nuts
Noon Lunch – roti, sabji, rice, dal,
Early-evening Fruits/ salad, raw vegetables
Evening Dinner – Salad, nuts, soup,
Night Milk/ immunity booting drink