Coronavirus is a global Pandemic. Ensuring balanced diet has become a major challenge in the current times of ragging pandemic of Coronavirus. In this edition we discuss with Eminent Dietician of India Dr. Anamika Bhargav talks to Journalist Rameez Makhdoomi on what is the perfect diet for current times .
Eminent Dietician of India Dt. Anamika Bhargav :
We have to bear in mind that Proper Nutrition and Adequate hydration are essential. People who consume a well-balanced diet have stronger immune systems and lower risk of chronic illnesses and infectious diseases. If, we wants to live Healthy, Fit and Active during this covid-19 period then we should follow a proper meal plan to receive the vitamins, minerals, dietary fibre, protein and antioxidants by consuming variety of fresh and unprocessed foods every day. Breakfast: Eat protein diet in your breakfast e.g., Add variety of sprouts/ overnight soaked Nuts, oat meal/ half cooked vegetables with multi Grain chapati/ yogurt with raw fruit and vegetables/ vegetable sandwich with low fat milk or curd / egg or omelette . Lunch / Dinner: variety of Dal’s, half cooked vegetables with brown rice or chapati, Salad. 2.5 cups of vegetables (5 servings). Egg curry / fish curry/ lean meat (160g 1-2 times per week and poultry 2-3 times per week). (Do not overcook vegetables and fruits as this can lead to the loss of important vitamins and Limit your daily salt intake to less than 5 g (approximately 1 teaspoon), and use iodized salt, Eat moderate amounts of fat and oil) Snacks: choose raw vegetables and fresh fruit rather than foods that are high in sugar, fat or salt. (e.g. fruit salad, vegetable soups, homemade shakes and juices with mother) 2 cups of fruit (4 servings) Avoid fast food , oily food, processed and canned food. Avoid foods that are high in salt and sugar, soft drinks or sodas and other drinks that are high in sugar (e.g. fruit juices, fruit juice concentrates and syrups, flavoured milks and yogurt drinks). Drink plenty of water (8-10 cups a day) You can also consume other drinks e.g. coconut water, green tea, lemon juice , coffee(But be careful not to consume too much caffeine, and avoid sweetened fruit juices, syrups, soft drinks).
Also, Micronutrients play an important role in the immune system and consequently could have a positive impact on covid -19 outcome. Some important Micronutrients are: Zinc, Selenium, Vitamin C, Vitamin D and Antioxidants Dietary Sources: variety of nuts, seeds, whole grains, Dairy products Legumes, oats, barley, dietary Fiber some fruits and vegetables, eggs, Meat, Fish etc. Also, this meal plan significantly lower your risk of cardiovascular disease, stroke, diabetes and certain types of cancer, overweight, obesity etc.