Dr. Kamaljit Singh Acupressure Health Tips and Diet Plans for the Covid affected patients.

1. Diet Plan for COVID-19
Affected Patients

2. Coronavirus (COVID-19) is an
illness caused by a new strain of
coronavirus severe acute
respiratory syndrome.
It can cause continuous cough,
fever, loss/change in sense of
smell or taste.

3. Coronavirus may cause more
severe symptoms in individuals
with weakened immune systems,
older people, and people with long-
term conditions like diabetes,
cancer, chronic lung disease, and
cardiovascular disease.

4.  Proper nutrition and hydration are
important to tackle this disease and
help manage the symptoms.
 A well-balanced diet can optimize
the function of the immune system,
improve metabolism, and can help
prevent the development of chronic
symptoms associated with COVID-19.

5. • It is recommended that a diet with
a spread of fresh and unprocessed
foods is followed daily, to provide
the body with the required
vitamins, minerals, dietary fiber,
protein, and antioxidants.
• A correct diet will make sure that
the body is in a proper state to
defeat the virus!

6. • However, in addition to dietary
management guidelines – food
safety management and smart
food practices are important to
prevent the spread of the virus.
• Few modifications in your daily
routine which can help in good
recovery include

7. Protein-rich diet

8. • Adequate protein intake is required to
prevent muscle loss and maintain metabolic
functions.
• Loss of muscle can lead to weakness,
fatigue, and inability to perform daily
activities.
• Protein deficiency is additionally connected
to impaired immune system function and
might worsen symptoms and result in an
extended recovery time.
• Try to include a portion of protein-rich food in
every meal. Vegetarians can include 2-3
servings/day of pulses, dal, soya, milk & milk
products, nuts, and seeds. Also, besan, sattu,
khichdi, peanut, paneer, curd, and
mushrooms are good options.
• Non-vegetarians can include all of these
along with lean meat like eggs, chicken, and
fish in their diet.

9. Healthy fats

10. • Reduce intake of excessive fat and opt
for cooking methods that require less or
no fat, such as steaming, grilling, or
sautéing instead of frying foods.
• Choose foods that contain healthy
sources of unsaturated fats, like fish and
nuts.
• To limit saturated fats, trim excess fat
from meat and poultry and opt for
skinless options. Scale back on foods like
red and fatty meats, butter and full-fat
dairy products, palm oil, shortening, and
lard.
• Avoid including trans fats in your meals
as much as possible.

11. Plenty of
fruits & vegetables

12. • Vitamins, minerals, and
antioxidants present in colorful
fruits, and vegetables facilitate a
speedy recovery.
• Try to include at least 5-6 servings
of fruits and vegetables daily meal
plan. You can add fruits to your
milkshakes or smoothies and
consume seasonal vegetables in
forms such as cooked, sautéed,
steamed, or boiled.
• Note: Ensure raw produce is
cleaned well and proper hygiene is
followed.

13. Probiotics

14. • Recent research shows probiotics can
help boost the immune system.
• Healthy bacteria found in probiotics will
help the gut and intestinal tract fight
off disease-causing germs.
• Yogurt, kefir, pickles, kimchi, and
kombucha are loaded with probiotics.
• Probiotics support the growth of good
bacteria, which plays an important role
in balancing your body’s good bacteria
and are stored in the gut.
• These healthy bacteria help balance
your digestion, immunity, and
metabolism.

15. Super fighter Vitamin C

16. • Vitamin C protects you from
infection by stimulating the
formation of antibodies and
boosting immunity.
• As an antioxidant, vitamin C fights
free radicals present in the body.
• Include more vitamin C in your
diet with citrus fruits like oranges,
grapefruit, and tangerines, or red
bell pepper, papaya, strawberries,
tomatoes, guavas, broccoli, kiwi,
and chilies.

17. Zinc-rich foods

18. • Adequate zinc is crucial for the
development and function of the
immune system and may help
wounds to heal.
• Zinc can be found in lean meat,
poultry, seafood, milk, whole
grain products, beans, pumpkin
seeds, and nuts.

19. Selenium

20. • Eggs contain selenium, a
powerful antioxidant that plays
a key role in cell health.
• Other sources include seafood,
Brazil nuts, pumpkin seeds,
grains, and dairy products.

21. Small frequent meals

22. • Every 2-3 hours helps in fulfilling
your nutritional requirement as
well as prevents GI-related
complications like inflammation,
gastritis, bloating, heaviness,
acidity.

23. Hydration

24. • Staying hydrated with water and
clear liquids is vital, even if you do
not feel thirsty to replace fluid
losses and thin respiratory
secretions.
• If respiratory secretions are not
thinned, it can lead to pneumonia.
• Take sips of water, and also try
infused waters with fruit, mint,
lemon for better taste.
• Add diluted fruit juices, clear soups, rasams, smoothies to meet
the calorie and water requirements. Avoid too much tea/coffee
as caffeine tends to increase heart rate and dehydration.

25. Herbal Immune boosters

26. • A lot of herbs and spices can be used
during this phase due to their potential for
possessing anti-inflammatory, antioxidant,
and antiviral properties.
• Kadha – Suggested by the Ministry of
AYUSH containing spices like cloves, dry
ginger, and black pepper decoction for
boosting immunity.
• Turmeric milk with black pepper –
Suggested due to its pro-inflammatory and
immune properties
• Herbs – Like mint, Tulsi, basil made into
teas help with antioxidants, improving
taste, digestion, and immunity.

27. Sample 3 Balanced Meals
Plan for the Day
• Follow this sample meal plan
with three small, but balanced,
meals and light snacks
throughout the day will give
you an idea of what to eat as
part of your quarantine
protocol.
• You can mix and match the
following as per your choice.

28. Early Morning (6 – 7 am)
One glass of lukewarm lemon water with cinnamon
+ five soaked almonds and walnuts.

29. Breakfast options
(After 30minutes)
• Palak besan Cheela 2.
with green chutney and
One cup curd/Oats
porridge with nuts, seeds
+ one bowl of fruit
• Two Dosas with less oil +
1 cup Sambar
• Vegetable omelet (2 egg
whites and 1 whole egg)
with 2 slices whole-
wheat or multigrain
bread

30. Mid-morning snack options
(10 – 11 am)
• 1 bowl of fruit
with Chia or
pumpkin seeds 1
tbsp. + 1 glass of
lemon water.
• 1 glass of
papaya smoothie
with chia and
flax seeds

31. Lunch (1 – 2 pm)
• 2 Phulkas/1 cup
of steamed rice
+ sabji (beans/
cauliflower/
broccoli/ leafy
veg/ mixed veg)
+ ¾ cup Dal
chana/rajma/1
cup paneer + 1
cup curd

32. Post lunch (4 pm)
Kadha/tea of
cloves, black
pepper, and
dried ginger – 1
cup

33. Mid-evening snack
(5 – 6 pm)
Boiled
sprouts/pulses or
roasted
makhana/chana
½ cup

34. Before dinner options
(8 pm)
• Dal Paani – 1 cup
• Rasam – 1 cup
• Carrot-tomato-
spinach-broccoli
Soup – 1 cup

35. Dinner options (8 – 9 pm)
• 1 Bowl of Vegetable
khichdi + 1 Cup Curd
• 2 Mung dal Cheela
with paneer + garlic
chutney.
• 3 pieces of Idli with
vegetable Sambar
• 2 Rotis with Palak or
Methi dal - egg curry
-paneer Bhurji 1 Bowl

36. Bedtime
Low-fat milk with turmeric and black
pepper, without sugar – 1 glass

37. Conclusion
 Proper nutrition is crucial for health, particularly in times
when the immune system might need to fight back.
 Limited access to fresh foods may compromise our
efforts to continue eating a healthy and varied diet.
 It can also potentially lead to increased consumption of
highly processed foods, which are high in fats, sugars,
and salt. Nonetheless, even with few and limited
ingredients, one must try to eat healthy and support the
body in the fighting of the virus.
 Note: Please remember that the above-given tips and diet
plan are not a cure or remedy for coronavirus, but a way
to boost up your immune system to fight against the
infection.
 Stay indoors, stay safe and eat healthy!