What to eat during recovery from covid-19 infection

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Day Starter
Many in Indian homes already take honey and lemon in warm water. Prepare a powder containing turmeric, black pepper and dry ginger powder. Add 1.4th of a spoon in one glass of water along with your daily honey-lemon warm water. Pepper is a good source of Vit C and ginger is excellent for the throat.


Breakfast
You can make a multigrain pooda/ chilla (thin cake). Take flour of Soya, Ragi (Finger millet), Jowar (Sorghum), Jau (Barley), Sattu (Gram flour), Besan (Chickpea) and one egg (optional). Add grated carrots and beetroot to the batter. Add salt and pepper to taste. Mix it well and cook on slow to medium flame on a tawa (flat pan). Have it warm along with a cup of coffee or tea as you may like. Avoid cold drinks such as milkshakes.


Mid-day meal
You do not have to rush to any store to buy green tea. Make it yourself at home. Take 2 cups of water in a pot. Add Lemon Grass, Tulsi(Holy Basil), Basil, Ashwagandha leaves, Giloy stem(Heart-leaved moonseed), Jeera(cumin), Ajwain(carom seeds), Choti Elaichi(Green cardamom), Moti Elaichi(Black cardamom), Laung(Cloves), Dalchini (Cinnamon), Sabut Kali Mirch(whole black pepper), Fresh ginger, Fresh turmeric. Do not worry if you do not have all the ingredients. Put ingredients in water and cover it with a lid. Let it boil till it becomes half. Add honey to taste it up. Take it hot. You can cut almonds into sliced pieces and add them to the tea.


Lunch
Have a bowl full of any dal (Lentil) along with a freshly cooked vegetable and chapatti/ brown rice, and a bowl of yogurt. Try if you can use multigrain flour to make chapatti. Remember to eat your food warm. Avoid below room temperature food and drinks.


Evening snack
You can have normal tea, green tea, homemade tea as you had during Mid-day meal or hot cacao milk. You can have Roasted Channa, Makhana (Fox nut), Das Magaz ( combination of 10 seeds and berries), overnight soaked chia seeds (for cooling effect) or similar items as snacks along with it. Take sufficient quantity so that you do not feel hungry. Avoid coffee as it can disturb your sleep.


Dinner
Try to have your dinner at 8 PM or so. Avoid heavy meals. Stay light but maintain nutrition value. Dals (Lentil), yogurt, Chapati, Brown Rice, kichadi or similar items stir-fried vegetables, chicken (optional). Ensure that you eat only 60% of your requirement. After 30 minutes of having dinner, have a full plate of Papaya. You can also add warm water or homemade tea before going to bed.


Few points to be kept in mind all-day
Make sure that you consume at least 1.5 to 2 liter of room temperature water. To ensure that, fill 2 bottles of 1 liter each and keep it at an easily reachable place. Now you have a target to complete.
Make exercise, pranayama and other activities part of your day. These will ensure good digestion and ensure healthy metabolism which is essential to repair your body.
Soak 1 Fig, 1 to 2 Walnuts, 5 to 10 Almonds overnight. Take them along with breakfast. This will add essential minerals and vitamins to your whole day meals.
Certain fruits and vegetables are good for the health of the lungs. Red Cabbage, Tomato, Pumpkin, Apples, beetroot are among the few which must become part of your plate on daily basis. Add all you can.

Try to drink 1 glass of water 30 minutes before lunch and dinner. This will help improve digestion.
Add a freshly cut salad or fruit platter to your day in case you feel hungry. Ensure that items are freshly cut and not cut and stored in the refrigerator.
Do not drink anything below room temperature. Also, you have to remain hydrated. Do cardiovascular exercises as given on our website https://h2fcare.com/prepare-your-respiratory-system/

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