The Covid Recovery Diet


Sickness often takes a toll on our appetite. But the fact is the better we eat, the sooner we feel better. Having a nutritious diet and providing your body with the right kind of nutrition can help speed up recovery. The COVID-19 infection disrupts your immune system, so it is necessary to build your immunity and regain your strength.

What Can You Do

  1. Eat small frequent meals 4-6 times per day or eat every couple of hours.
  2. Eat foods high in protein first at meal times.
  3. Eat high calorie and protein foods such as cheese, high fat and Greek yogurts, peanut butter, cream cheese, or cream soups with whole milk.
  4. Add gravies and sauces to meat, poultry, and side dishes.
  5. Drink milkshakes or meal replacements/protein drinks between meals.
  6. Consider a multivitamin supplement if you are not eating enoug.
  7. Eat foods that are bland to start and then add flavour.
  8. Try colder foods to start since hot foods can have a strong taste.
  9. Add sugar, salt, seasonings to flavour food.
  10. Use sour candies, mints or gum before and after meals if your mouth is dry.
  11. Brush teeth regularly.

What Type Of Food Intake

  1. Breakfast should include an oat bran cereal with almond milk; add jaggery and a teaspoon of flaxseed for a wholesome bowl.
  2. Foods rich in vitamin C include oranges, red bell pepper, broccoli, strawberries, pineapple and kiwis.
  3. You can try ginseng and garlic to decrease the duration and lessen the severity of your symptoms.
  4. A cold can dehydrate you and thus it’s important to keep having hot water, teas and broth to prevent dehydration.
  5. Carbohydrates are essential to get energy levels back and could be consumed in the form of wheat/millets/oats/brown rice/sweet potato. For protein, it’s pulses/legumes/lean meat/fish as their essential amino acids guard one against harmful diseases. Add 1-2 seasonal vegetables playing the role of your protective foods that are rich in dietary fibre, vitamins, minerals and antioxidants.
  6. Dinner should be bone broth soup/moringa soup/eggs/grilled fish/sweet potato, broccoli cutlets along with Indian seasonal sabzis or vegetables.



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