Nutrition is an important aspect of recovery. Consuming balanced meals can aid faster recovery. Following food groups must be included in every meal:
|1. Energy-rich foods Carbohydrates. These include foods such as cereals (wheat, rice, maize), fats/oils, sugars.||2. Body building foods Proteins- These include pulses (all dals, beans, legumes), animal foods (eggs, meat, poultry, fish), milk and milk products. The body needs more protein while recovering from the infection.|
|3. Protective foods Vitamins and minerals- These include seasonal fruits and vegetables (dark green leafy, yellow & orange coloured, citrus, and other fruits/vegetables). Foods rich in vitamin A, E, C and minerals such as zinc, copper, iron, selenium are known to improve the immune response of the body.||4. Ayurvedic immunity boosting measures-|
Do not skip meals. Consume 5-6 small meals including fresh green vegetables and fruits.
Consume minimum 2 litres water every day.
Incorporate fiber in your diet through whole grain cereals, whole grams and pulses, whole wheat porridge, whole wheat bread, oats.
Supplement wheat flour with gram flour (4:1) and do not sieve. If consuming rice, mix with equal quantity of whole gram / dal to incorporate fiber.
Use olive / canola / rice bran / soy /mustard oil. Change oil every couple of months.
Consume almonds, walnuts, flax seeds every day. These are a good source of antioxidants.
Limit intake of excess salt, processed and preserved foods. Refrain from eating restaurant food.
Restrict alcohol, tobacco and smoking.
Balanced Diet Plan
An adult with no pre-existing disease or co-morbidities (like hypertension, diabetes, chronic kidney disease, cardiac disease) is advised a 2000-calorie diet plan mentioned below. You should get a customized diet plan from a doctor/ dietician/nutritionist if you have any other condition or co-morbidity.
24-hour Food Intake (For reference)
|Cereals- Whole wheat atta/ porridge/ whole wheat bread/ brown rice/ oats||180||630||18|
Milk low fat- 3% (toned)
Curd (prepared from low fat milk)
Paneer (prepared from low fat milk) or
*Egg white or
*Fish/ lean chicken
Legumes (with husk)
|Vegetables (Mix of Group A, B & C)||450||46||3.5|
Sugar (honey, jaggery, jam, jelly)
Food Substitution Chart
You may substitute any food item as indicated below:
Cereal: Each substitute food item contains 15 g carbohydrates, 70 calories and 2 g proteins
Meat: Each substitute food item contains 7g proteins, 75 calories and 5 g fat
Milk (240 ml): Each substitute food item contains 12 g carbohydrates, 145 calories, 8 g proteins and 7 g fat
*Milk /Curd/Paneer: 3% fat milk
Pulses and Legumes: Each substitute food item contains 15 g carbohydrates , 80 calories and 5 g proteins
1 Bowl: 125- 150 g
Fruit: Each substitute food item contains 10 g carbohydrates and 40 calories
Vegetable: Vegetables are broken into below 3 groups and should be substituted as indicated:
Group A (100g-1bowl ) 3 g carbohydrates, 16 calories and 1 gm protein: cabbage, spinach, mustard greens, cauliflower, brinjal, capsicum, lauki, tori
Group B (100g- 1 bowl) 6 g carbohydrate, 32 calories and 2 g proteins: peas, green beans, carrots, pumpkin, bhindi, onions, radish
Group C (25 g) 5 g carbohydrate, 20 calories: Sweet potato, Colocassia, Beet root, Yam
Fat/Oil: Each substitute food item contains 5 g fat, 45 calories
Sugar: 20 calories