POST COVID DIET
Let’s discuss about how to plan your meals …!
We have to keep a few points in mind ,any meal contains macro-nutrients (macros) and micro-nutrients (micros). Macros are proteins,carbohydrates and fats which form the major part of the meal. Micros include vitamins, minerals, antioxidants,phytochemicals and trace elements.
Any balanced meal should contain appropriate quantity of macros and micros…
Proteins are the building blocks of our immune cells – 80% of our immune system is made up of protein, protein is a very important macro to be included in our diet …!
A protein-rich diet will boost your immune system and repair damaged body tissues, muscle loss. Protein is the powerhouse of energy and consuming a sufficient amount of protein can help you regain strength. Including pulses, legumes, peanuts, milk, yogurt, cheese, soy, eggs, fish, and chicken, can help. Overall protein intake should be between 75-100 grams per day.
2. WHOLE CARBOHYDRATES –
Increase the calorie count- We all want to reduce our calorie count when we are trying to reduce weight but not in this case. After suffering from COVID-19, you need more calories to get your energy levels back up. Include rice, potatoes, bread, pasta, whole grains, and cereals in your diet, but having junk food is a big no-no. Overall carbohydrate intake should be between 125-200 grams per day.
Please avoid refined sugars to boost your energy , When we feel weak lot of us subconsciously choose sugar, sweets,chocolates to boost our energy ; which is not the correct choice.Sugar can affect the function of your immune system and reduce its efficacy.When you feel weakness;instead of choosing candy 🍬for snacking opt for DATES (Khajur) are energy dense foods which you can snack on for instant boost in your energy …💪you can have 4 to 6 dates per day.
3.HEALTHY FATS –
Fats are very important in our diet ,many people tend to cut down on fat intake and choose low fat & skimmed options… We require fats to absorb fat soluble vitamins which play a very important role in our immunity and well being ,so please include healthy amount of fats in your diet.
4.NUTRIENT DENSE FOODS –
Your body needs a sufficient amount of vitamins, minerals, and antioxidants which will help to recover properly. You must include fresh and seasonal fruits, veggies, nuts, and seeds in your diet.
5.VITAMIN D –
Vitamin D plays a very important role in regulating our immune system.Vit D is a fat soluble vitamin which is majorly synthesised by your skin.
Daily requirement of vitamin D is 600 IU/day.Foods rich in vitamin D are eggs,cod liveroil,fish like salmon & sardines,mushrooms,fortified foods like soy milk,cow milk,cereal.Dietary sources of vit D are very limited .
Don’t forget you need 15-20 minutes of sunlight every day to get Vitamin D.
6.OMEGA -3 FATTY ACIDS –
7 .VITAMIN C –
9.HYDRATION IS IMPORTANT –
Finally to summarise have a balanced diet with correct amount of macros and micros,choose natural options over supplements . Avoid refined sugars and junk food as it can have a toll on your immunity,healing and recovery post infection.