With the outbreak of COVID-19 which already affected 70Million plus population across the globe and vaccines are still under development or partially rolled out, it is important to maintain a healthy food habits to keep the enemy at bay. Focus should be on eating a balanced diet, getting enough sleep and exercise daily. In the fight against COVID-19 it is important to attain and maintain good nutritional status to fight against virus. Following are some of the dietary guidelines to fight COVID-19.
- Eat fruits daily (guava, apple, banana, strawberry, cantaloupe melon, grapefruit, pineapple, papaya, orange, Longman fruit, blackcurrant, pummelo) with a serving size of two cups (4 servings).
- Eat fresh vegetables (green bell peppers, garlic, ginger, kale, lime, coriander (dried), broccoli, green chili pepper) 2.5 cups of vegetables (5 servings) legumes (beans and lentils).
- Eat whole grains and nuts, 180 g of grains (unprocessed maize, oats, wheat, millet, brown rice or roots such as yam, potato, taro or cassava)
- Use nuts like almonds, coconut, and pistachio.
- Red meat can be eaten once or twice per week, and poultry 2−3 times per week. Use foods from animal sources (e.g. fish, fish, eggs, and milk) and 160 g of meat and beans.
- For snacks, choose fresh fruits and raw vegetables rather than foods that are high in sugar, salt or fat. Avoid irregular snacking.
- Do not overcook vegetables as it leads to the loss of important nutrients such as vitamins and minerals.
- When using dried or canned fruits and vegetables, choose varieties without added sugar or salt.
- Make sure the food is prepared and served at acceptable temperatures (≥72°C for 2 mins).
- Limit the salt intake to five g a day.
- Consume unsaturated fats (found in avocado, fish, nuts, soy, olive oil, canola, corn oil, and sunflower) rather than saturated fats (found in butter, fatty meat, coconut and palm oils, cheese, ghee, and cream).
- Drink 8–10 glasses of water every day. It helps to transport nutrients in the blood, gets rid of waste, and regulates the body temperature.
- Avoid all fizzy, carbonated, concentrated juices, and all drinks which contain sugar.
- Maintain a healthy lifestyle of exercise, meditation, and regular sleep. Adequate sleep will help to support immune functioning.
- Eat at home to avoid contact with other people and try to reduce the chance of being exposed to COVID-19.
