Eat fruits, vegetables, legumes (lentils, beans, etc.). Proper nutrition and hydration are vital. People who follow a well-balanced diet tend to be healthier, have a stronger immune system and a lower risk of chronic and infectious diseases. Therefore, you should eat a variety of fresh, unprocessed foods every day to get the vitamins, minerals, dietary fiber, proteins, and antioxidants your body needs.
Avoid sugar, fat and salt to significantly reduce the risk of overweight, obesity, heart disease, stroke, diabetes and certain types of cancer. Lentils, beans), nuts and whole grains (for example,. Corn, millet, oats, wheat, brown rice, or starchy tubers or roots (such as potatoes, yams, taro, or cassava) and animal foods (e.g. ex.
For snacks, choose raw vegetables and fresh fruit instead of foods high in sugar, fat, or salt. Do not overcook vegetables and fruits, as this can lead to the loss of important vitamins. When using canned or dried fruits and vegetables, choose varieties with no added salt or sugar. It transports nutrients and compounds in the blood, regulates body temperature, removes waste and lubricates and cushions joints.
Water is the best option, but you can also consume other beverages, fruits and vegetables that contain water, such as lemon juice (diluted in water and without sugar), tea and coffee. But be careful not to consume too much caffeine and avoid sugary fruit juices, syrups, fruit juice concentrates, carbonated and non-carbonated beverages, all of which contain sugar. poultry) and fish, which are generally low in fat, rather than red meat. Avoid processed meats because they are high in fat and salt.
When cooking and preparing food, limit the amount of salt and condiments that are high in sodium (for example,. Limit your daily salt intake to less than 5 g (about 1 teaspoon) and use iodized salt. Snacks (snacks) high in salt and sugar. Limit your consumption of soft drinks or soft drinks and other beverages that are high in sugar (p.
Fruit juices, fruit concentrates and syrups, flavored milks and yogurt drinks). While proper nutrition and hydration improve health and immunity, they are not magic solutions. People living with chronic illnesses and who have suspected or confirmed the presence of COVID-19 may need support with their mental health and diet to ensure they remain in good health. Seek counseling and psychosocial support from properly trained health professionals and also from community, lay, and peer counselors.
Brochure on nutrition tips for adults during the COVID-19 outbreak (in Arabic) Infographic on nutrition tips for adults during the COVID-19 outbreak (in Arabic). Many people experience loss of appetite and reduced food intake when they are not well with COVID and during their recovery. It's normal to feel tired after being sick, and recovery can take time. You may have trouble shopping, preparing food, and eating normal-sized portions.
This may be because you feel tired or weak. You may have some new symptoms associated with COVID, such as changes in smell and taste, difficulty breathing, dry mouth, nausea, and constipation (see the next section for more information on how to manage them). This can make it difficult to get the proper nutrition you need to do your daily activities and could delay recovery. Eating well is important, as your body needs energy, protein, vitamins and minerals to help you recover.
Having a good intake of protein and energy-rich foods helps you rebuild your muscles, maintain your immune system and increase your energy levels so you can do your usual activities. Minimizing weight loss and regaining muscle strength is important for your recovery. It's important to control your weight and watch for signs of weight loss, such as clothing and jewelry coming loose. Ask your family doctor to refer you to a dietitian for more advice and support, and in the meantime, you may find the following information useful.
Multivitamin and mineral supplement: If you only consume small amounts or are unable to eat all of the recommended food groups, you may consider taking a multivitamin and mineral supplement. If you have been advised to drink an oral nutritional supplement drink, it will contain vitamins and minerals. If you're not well enough to spend time outside regularly, or if you're older than 65 or have a darker skin tone, your body may not be able to produce enough vitamin D. In these situations, take a daily vitamin D supplement containing 10 micrograms per day.
You can buy them at most supermarkets and pharmacies. If you're losing more weight or strength, talk to your family doctor, they may refer you to a dietitian who can adjust the advice to suit you. Choose small, nutritious meals and snacks to ensure you're getting enough energy and protein. You may have lost muscle mass during your illness.
A good source of protein during breakfast, lunch and at night can help you regain strength. Eating a variety of healthy foods from the following tables will help you recover and regain strength. Not everyone will experience the following symptoms of COVID:. If you experience them, these tips may help.
If this is still a problem, ask your family doctor to refer you to a dietitian for further advice and support. They are usually short-term, but can still have a significant effect on food intake. See the section on changes in taste and smell. You may experience constipation as a side effect of the medication you were prescribed or due to less active than normal activity.
Whatever your weight is now, regaining some of the muscle you've lost can help you have more energy and strength to slowly return to more physical activity. To help boost your activity, you'll need to make sure you have enough energy (calories) and protein. In England or Wales, your local council may be able to arrange for meals to be delivered to your home (“meals on wheels”). Contact your local council for more information.
You may want to have food and some over-the-counter medicines on hand to help you if you start to feel sick. The soup freezes very well, as do the casseroles. Buy some non-perishable or frozen foods, such as cookies, bread, and frozen fruit. It's hard to predict what you'll want to have because this virus affects everyone differently.
Don't you like potatoes in your soup? On the other hand, consider eating bananas, avocados and apricots, which are other dietary sources of potassium, says Harvard University. Dealing with Diarrhea? It's time to replenish electrolytes. As Cedars-Sinai points out, electrolytes are those minerals such as potassium, sodium and calcium that the body needs to thrive. To avoid consuming added sugar, which can hinder immunity, opt for natural, sugar-free coconut water.
Like chicken soup, hot tea can help break down mucus and cause it to be eliminated from the body or expel it by coughing, taking with it virus fragments, Dr. However, the greatest risk comes from being in close contact with other people when buying food or receiving a food delivery. While there is currently no evidence that food or food packaging is associated with the transmission of coronavirus disease (COVID-19), it is possible for people to become infected by touching a surface or object contaminated by the virus and then touching their face. Whenever you can, involve your children in food preparation: young children can help wash or sort food, while older children can take care of more complex tasks and help prepare the table.
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