Post COVID Recovery Diet

COVID -19 or Corona Virus has brought each one of our attention to the fact that’s existing since
ages and which is , “ Health is Wealth”.
While no foods or dietary supplements can prevent the onset of Corona virus, but a healthy diet
can make your immune system battle ready.
The heavy dose of medication can lead to gastritis , nausea , vomiting and flatulence in the
recovery phase.
It so becomes utmost important to consume foods which are nutrient dense and the diet should
include all the five food groups.
The main diet focus for COVID 19 patients is to consume food that would help rebuild muscle ,
immunity and energy levels .
Also due to loss of taste and smell the preference of food should be soft in nature which can be
easily swallowed.

Nutritional Requirements
Carbohydrates- 60% of the total calorie intake
Protein – 20% of the total calorie intake or 1.1-1.5 gm/ kg of actual body weight in case of non
obese person or ideal body weight in case of obese person
Fat – 20% of the total calorie intake
Vitamins and Minerals like Vitamin A ,D, E, C , Zinc etc to be provided majorly through food intake.
Also in the initial recovery days, multivitamin and minerals requirements can be met through ONS (
Oral Nutrition Supplements)

Sample Diet Chart
Early Morning ( 6 am) – 1 glass of lukewarm water with 1/2 tsp of cinnamon powder +’2 garlic pods
7 am- 1 cup of green tea or turmeric tea with 5 Almonds + 2 figs ( soaked overnight)
7:30 am- Deep breathing exercises followed by 2 minutes of steam inhalation
9:00 am ( Breakfast)
Veg Poha -1 bowl / Besan or Suji Chilla -1-2 small / Veg Dalia / Veg Vermicelli-1 bowl / 2 egg
whites with 1 cup of golden milk or ginger tea
Mid morning (12 noon)
For hydration and to keep the gut cool, I include a coconut water concoction mid-morning: soak
sabjaor (basil) and chia seeds along with mint leaves in fresh coconut water.
Lunch ( 2 pm)

Ragi flour or Multigrain flour Chapati -1-2 small + 1/2 bowl of green veg + 1/2 bowl of Dal or 1/2
bowl of fresh curd ( at room temperature) with steamed salad ( to keep it soft)
4:30 pm – A fruit
Evening ( 5 pm) – A cup of ginger tea or Ayush kadha with sprouts Chaat -1 small bowl or roasted
makhanas -20g
Dinner ( 7:30-8pm)
A bowl of veg clear soup or chicken broth followed by the same regime as in lunch

Post Dinner
A cup of turmeric milk or turmeric tea

Points to be considered

1. In case of gastritis, or flatulence , opt for soft foods like Khichdi
2. Try to add 5g of jaggery after lunch and dinner
3. To avoid dryness in throat, one should keep himself or herself hydrated with plenty of fluid
   intake like warm water with tulsi leaves , buttermilk , fresh fruit juice etc.
4. To support absorption of all nutrients at its peak, it’s best to avoid all processed, packaged,
   preserved foods, deep fried snacks, cookies, bakery items, caffeine, sodas, sweetened fruit juices,
   junk food, alcohol consumption and smoking.

I am a nutritionist by profession, co owner of a chain of wellness centres under the name of Health Zone in Lucknow. Its been 16 years in the wellness  industry. I am a post graduate in Clinical Nutrition and Dietetics. 

Apart from the above I have been associated with various Dainik Jagran programs on Women health and Nutrition. For any queries &  guidance, you can reach out to her on Sahnitanya45@gmail.com