Eating right while recovering from Covid 19

Sourced with thanks from mumbaimirror.indiatimes.com

The second wave has hit everyone quite badly. Some of you may even have contracted Covid 19 and ae recovering now. Or you have friends or family in a similar situation. One of the concerns during the recovery is about what to eat. Since there is so much anxiety combined with poor understanding about the disease, the concerns are quite real. Check out this piece below where the author has shared some excerpts from an interview with a famous nutritionist about eating right while recovering from Covid 19. Team RetyrSmart

Eating right while recovering from Covid 19

The past year has transformed nearly every aspect of our world, virtually leaving no one untouched after 18 months of such devastating disruption. On the path to recovery, experts suggest pursuing a healthy eating diet. While there is a lot of pressure to keep your immune system strong, celebrity nutritionist Rujuta Diwekar advises to just keep it simple. No exotic fruits from around the world and ‘weird stuff like that’, but dal-chawal, khichdi, nuts, haldi dudh, fruits and roti-sabji would essentially support you to strengthen immunity and revamp stamina and energy, Rujuta firmly believes. In an exclusive conversation with TOI Online, she gives out the meal plan for those recuperating from coronavirus and wants people to avoid all that heartache by reading a WhatsApp message over misinformation on meal plans that have spiked amid the covid-19 pandemic. You don’t need a prescription to eat right. Delicious, nutritious and fresh ghar ka khana (home-cooked meals) is the key to boost your immune system, Rujuta says

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Excerpts:

What should one eat when recuperating from Coronavirus?

While meal planning for covid-19, remember to keep it simple, home-cooked and commonsensical. Don’t go for anything that you haven’t eaten before simply because it has an exotic name, is unpronounceable and expensive. Make sure you are eating a wholesome breakfast, don’t delay your lunch and dinner. Including millets in your meal plan is helpful, but if you haven’t eaten millets before then don’t start them eating right now.

Start your day with nuts or a fresh fruit
Eat a wholesome breakfast like poha, upma, idli, dosa, paratha etc.
If you have completely lost your appetite, try Gur Ka Sheera or Sooji Halwa
Have home-made sharbat as a mid-morning option or you can have coconut water or chaas.

Make sure you are eating lunch on time. Have roti, sabji, dal chawal and if you like moong, sprouts then add that to your meal. You can also add a little bit of paneer to your meal. Have a bowl of dahi regularly. Make sure the dahi is made at home.
For dinner, keep it simple like dal-chawal or khichdi that will digest easily and help you sleep better.

Just follow your regular routine, especially something that your grandmother would approve of as that is the key here. And eat as per your appetite. Don’t force feed yourself and remember that there is nothing like superfood. Local, seasonal and traditional foods are superfoods that are cooked in your home kitchen. If you eat your food with full attention it is like a superfood meal; switch off your gadgets and focus on your meals. Don’t go for anything exotic and eat simple home-cooked food.

Jaggery, milk and honey shouldn’t be consumed post covid-19. Is it true?

Haldi milk is something that all of us have traditionally used for curing any kind of cough, cold and congestion. Jaggery and ghee is also a mixture which is traditionally used to clear the sinus passages or in case of cold. If you like eating these meals and have always had a cup of haldi milk and eaten jaggery and ghee along with your roti then you know your system tolerates it well and there is no need to avoid these foods.

Suggest pulses/ vegetables one should compulsorily include in their daily meal plan post-covid.

In summers, you would land up having more watery vegetables like dudhi or pumpkin. So whether it is the tadgola, banana or jamun, seasonal fruits are good at any point in time. Smaller pulses like chawli, moong, matki should be consumed in summers.

So keep it seasonal, home-cooked and make sure that food that you are eating is according to your personal and cultural preferences and within your budgetary constraints. It doesn’t have to be expensive for it to be effective. That’s really the main message here. Stick it out with your simple home-cooked food for a speedy recovery.

Should Mumbaikars quit having morning Cutting Chai and Bun Maska amid covid crisis?

For a Mumbaikar to avoid a morning cutting chai is impossible. And I don’t want you to do so. But start your day with one glass of water, then have some nuts and a fruit of the season and then have your cutting chai. So you don’t need to give up on your cutting chai at all. Over the weekend, or once a while, please have maska pav. Just don’t make it a daily habit because what helps in our immunity and recovery is diversity in our diet.

Facts one should know about cheat meals?

Avoiding bread, biscuit, chips, pizza is the most commonsensical thing that one can ever do. Eating more packaged and processed food like biscuit, pizza and cake only increases our chances of developing non-communicable diseases like obesity, heart disease, lung disease and the whole gamut. During covid, non-communicable diseases or what is now called co-morbidities are known to increase the risk of covid complications. So if you don’t want complications not just during the recovery phase but also for the rest of your life stay away from packaged and processed food. If you eat biscuit everyday or drink Tetra pack juices, irrespective of how thin you look, you are going to get prone to all kinds of illnesses. Avoid processed and packaged food.

Do you agree that unverified messages about meal plans during the pandemic circulating on Whatsapp and social media have misled people?

Absolutely, I was speaking to one of India’s leading infectious disease specialists Dr. V Ramasubramanian and he said the exact same thing. He said that one of the things he is feeling right now is that it has really become tiring and exhausting to clear the anxiety and Whatsapp misinformation that his patients are receiving. He feels the disease itself is medically treatable but the misinformation that’s going around is really exhausting. If people stick out with commonsensical home-cooked food they would be totally fine.

But we have magical cures and this isn’t new. I have been working in this field of health and fitness for over 20 years and there have been magical cures for everything including weight loss. Now we are saying extrapolation of the same thing and we now have magical cures for covid too. The fact is there is no magical cure for weight loss, there is no magical cure for cellulite and there is definitely no magic cure for covid. So we have no other option but to really do our basic commonsensical things and understand that good health is built over daily habits you practice for years and something that your children also can inherit from you. There is no shortcut for a week or two months. I think we all need to wrap our heads around this fact now; it’s high time we made some changes.

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