Proper diet and nutritional supplements during COVID-19
Category : COVID-19 | Sub Category : Lockdown Posted on 2020-04-29 23:58:25
In this COVID-19
outbreak, proper nutrition and diet have a big role to play. Our regular diet
should consist of such foods which will boost up our immune system to fight
against viruses and bacteria. We should remember that our food has medicinal
value and we should utilize it properly through our diet plan. Our regular diet
should consist of a good amount of protein, vitamin, fibre, potassium,
magnesium, iron, and omega -3 fatty acid, etc.
Although we have
only a limited supply of food ingredients due to this outbreak, we have to plan
our diet accordingly. Breakfast is very important in our day to day life.
During breakfast we should curb our carbohydrate intake, instead, we can eat
whole boiled eggs, soaked chia seeds ( Chia seed is called superfood as this
tiny seed is loaded with essential nutrients and protein), boiled vegetables
like broccoli, carrots, beans, beans sprout which have enough fibre. We can
also consume some fruits like guava, banana, etc. as it has a lot of
antioxidants. We should eat some green leafy vegetables like spinach, etc.
We should not do
frequent snacking or small meals as it increases hunger and increases the
secretion of insulin. We should eat only when we feel hungry. As we are all
locked down and staying at home only, we should reduce carbohydrate intake. As
intake of too much-refined carbohydrate like pasta, refined flour, white bread,
white rice, refined sugar, sweet items, junk foods, refined oils, burger etc.,
are harmful to our health and decreases our immune systems. During lunch, we
can consume a lot of pulses, boiled vegetables, fish (or any source of
protein), sour card, etc. along with 60 grams of rice or roti.
Remember we
should plan our diet according to our calorie burning. We should always avoid
sweetened beverages which contain a lot of sugar in it. After lunch, give your
stomach a rest. Eat at least after 6-7 hours. We should remember that our
metabolism system also gets tired if we eat frequently. So eat only two to
three times a day. Eating seven-eight times a day is not good for our
metabolism system. If we give rest to our metabolism system, it can work faster
and with great efficiency. Add 2-3 spoon lemon juice in your daily diet with
light warm water or one tsp. of Apple cider vinegar with 200 ml of water and
consume it with a straw daily after a meal or before a meal.
Always keep your
dinner as light as possible. Eat anything which is easily digested. Do not eat
complex foods at night or at dinner. Try to eat the same food daily without
much experimenting as it helps you with the digestion and your stomach is
habituated with the food. You can change your food or experiment with your food
maybe once in a week that is perfect. Changing food pattern daily will surprise
your metabolism system and it may be difficult to digest as your stomach is not
habituated with it.
Do not forget to
take proper and timely rest as it is very essential for our body. Sleep daily
6-7 hours. Try to lead a stress-free life as much as possible. Daily 20 minutes
brisk exercise is a must for us or do whatever exercise is comfortable or
suitable for you to keep yourself fit in these difficult times.
By: Jayanta Ghsoh, Dean Guru Nanak Institute of Hotel Management
