Foods to Fight COVID Food and Nutrition Tips: What Defines Healthy Eating Against COVID Infection? What to eat, what to skip? Recipes

Carrot, onion and beet salad Options & nbsp

Highlights

  • The World Health Organization has released guidelines on the best foods for a COVID patient to consume.
  • People in self-quarantine and isolated can use these recommendations, especially since the WHO has recommended them.
  • Inspired by WHO / Europe advice, here is a list of recommended foods to eat or avoid.

The COVID-19 pandemic is almost 17 months old now, and although vaccines have been around for a few months now, more of the world is unvaccinated. The contagion of the new coronavirus is still wreaking havoc across the world and India really struggled during the second wave.

There are fewer hospitals and doctors than needed to cope with such a deluge. With 1.4 billion, India is almost four times the population of Europe (446 million) or the United States (328 million).

Home quarantine patients in India often wonder what they can eat, what would be the best thing to eat? The problem is that while feeding ourselves, we should not also feed on the virus.

We are inspired by a WHO / Europe internet article that contains some pretty useful tips and suggestions on what to eat and what to avoid during a COVID-19 infection.

  1. Make a plan and buy / order only what you need: no panic buying. Evaluate what you already have at home and plan your consumption. This way, you can avoid food waste and allow others to access the food they need.
  2. Be strategic about the use of ingredients: prioritize the consumption of fresh produce, use fresh ingredients first and those with a shorter shelf life. If fresh produce, especially low-fat fruits, vegetables and dairy products, continue to be available, prioritize non-perishable items.
  3. Prepare Homemade Meals: If you’re not tired from fever or other COVID-19 issues, it’s best to prepare nutritious meals at home. Some examples of healthy recipes with accessible ingredients can also be found below.
  4. If your city or town has the ability to deliver food to homes “contactless” where no human interaction is required, thereby supporting self-quarantine and isolation measures, use it. But prioritize items from reliable companies that you are sure to meet strict food hygiene requirements.
  5. Be aware of portion sizes: Being at home for long periods of time, especially without company or with limited activities, can also lead to overeating.
  6. Limit your salt intake: If you use canned, frozen, or processed foods, remember that they may contain high levels of salt. Easily use salt when cooking and when dining at the table. Instead, use fresh or dried herbs and spices for added flavor.
  7. Reduce if you use excess fat. Fats, contrary to popular belief, are not all bad. Too much fat can cause multiple health problems like obesity, heart disease, fatty livers, etc. But the body needs a small number of healthy fats for good nutrition. Our hearts also need a little fat to function properly.
  8. Stay Hydrated: Whether you need water to stay cool or to flush harmful chemicals from drugs or metabolic processes in your body, it’s important for you to drink enough water.
  9. Eat fresh fruits and vegetables: every day eat a mixture of whole grains like wheat, corn and rice, legumes like lentils and beans, lots of fresh fruits and vegetables, along with some foods of animal origin ( eg meat, fish, eggs and milk).
  10. Get Enough Fiber: Fiber contributes to a healthy digestive system and provides a feeling of prolonged fullness, which helps prevent overeating. Eat salads, vegetables, fruits, legumes, and whole foods at all meals. Eat dried fruits, eggs to improve the intake of other nutrients. Protein will help you fight COVID better.
  11. Avoid alcohol consumption until the doctor gives a nod: alcohol is not part of a healthy diet. Drinking alcohol does not protect against COVID-19 and can be dangerous. It also weakens the immune system, its heavy use compromises your body’s ability to cope with infectious diseases, including COVID-19.

Recipes you’ll love to cook:

Here we are sharing the recipes that the WHO / Europe page is sharing for the benefit of those fighting COVID who can eat a menu cooked with these ingredients without fear of harming their health, unless their doctors advise otherwise.
All the recipes below: Courtesy WHO / Europe

Chickpea and mushroom patties | serves 8 servings

Chickpea and mushroom patties

Ingredients:
80g fresh or canned mushrooms, sliced ​​or coarsely chopped
80 g onion, roughly chopped
20 g of chopped garlic
Oil, preferably rapeseed, olive or sunflower
250 g canned chickpeas
10 g fresh parsley or 3 g dried
10 g mustard
40g ground flax seeds, 60g whole grain flour or 2 whole eggs
Pepper
30 g breadcrumbs
Method:
In a skillet, brown the mushrooms, onion and garlic in a small amount of oil. Season with a small amount of salt and heat or cook until the mushrooms are tender and losing water.
In a food processor or blender, combine the chickpeas into a paste.
Add the prepared mushrooms, parsley, mustard and mix again.
Gradually add the flax seeds, flour or eggs and mix again, adding until the ingredients combine well and can be easily shaped.
Add pepper to taste.
Shape the mixture into balls, coat them with breadcrumbs and flatten them to form patties.
Preheat the oven to 200 ºC and place the pancakes in a baking sheet lined with parchment paper.
Bake until lightly browned on the outside.
If you prefer or don’t have access to an oven, you can cook them in a non-stick pan with a little oil.
You can assemble the patties in a burger with whole grain bread, lettuce and tomatoes, or serve them with brown rice or baked potatoes and salad or vegetables.

Green pea stew | serves 4 servings

WHO EUROPE green pea stew

Ingredients:
2 ripe tomatoes or 250 g canned tomatoes
1 clove of garlic
1 carrot
Oil, preferably rapeseed, olive or sunflower
2 small bunches of cilantro (chopped) or 5 g of dried coriander leaves
200 g canned green peas
400g canned black beans (or other beans)
Sweet paprika and dried basil
4 eggs (optional)
Method:
Peel and chop the tomato, crush the garlic and cut the carrot into thin slices.
Add a drizzle of oil to a saucepan and brown the tomatoes and garlic; add 1 bunch of chopped cilantro and the carrot and cook until tender.
Add the peas and black beans to the pot, along with 1 cup of water and season with the paprika and dried basil. Cover with a lid and cook for 8 minutes.
Add the eggs, if you choose to use them, then cook for another 10 to 15 minutes.
Add the remaining chopped cilantro, if using it. You can serve it with rice and salad.

Stir-fried pasta with vegetables and canned tuna | serves 6 servings

Stir-fried pasta with vegetables and canned tuna

Ingredients:
400g whole grain pasta
50 ml of oil, preferably rapeseed, olive or sunflower
200 g of broccoli, fresh or frozen
150 g onion, thinly sliced
30 g of chopped garlic
80g celery, thinly sliced ​​(optional)
10g dried thyme (optional)
200 g carrots, grated or cut into thin slices
150 g fresh diced tomatoes or 100 g canned tomatoes
300 g canned tuna
Spices and pepper
Soy sauce, preferably low in sodium (optional)
30g fresh basil or 5g dried (optional)
Method:
In a saucepan with plenty of water, cook the pasta according to the directions on the package. Try to avoid overcooking, retaining the nutritional properties and texture of the pasta. Let the pasta cool under running water, drizzle with a little oil and set aside.
Cook the broccoli in boiling water for 8 minutes (or 10 minutes for frozen broccoli), drain and set aside.
Meanwhile, sauté the onion, garlic and celery with a drizzle of oil for 5 to 8 minutes over medium heat. Add the dried thyme and carrot and cook for another 5 minutes over medium heat. Then add the tomato and the tuna. Stir the sauce and cook for another 10 minutes, tasting and refining the flavors with herbs and spices if necessary.
Add the pasta and broccoli to the sauce and stir until heated through. Flavor with a small amount of low sodium soy sauce if desired and serve with finely chopped basil.

Disclaimer: The tips and suggestions mentioned in the article are provided for informational purposes only and should not be construed as professional medical advice. Always consult your doctor or healthcare professional if you have specific questions about a medical problem.


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