Covid Recovery – 14 Days Diet Plan

GENERAL GUIDELINES

• 7-8 hours of sleep at Night
• Regulated meal times.
• 30 mins of exercise everyday
• Hot, Home cooked meals provide the best variety of nutrients required for immunity
• Calories:Your body has been drained of energy, so calorie-dense foods are what you need to get your energy levels back up. Include rice, potatoes, bread, pasta, whole grains and cereals in your diet, but avoid foods with empty calories – like all types of junk food.
• Protein:You can’t start feeling better without these building blocks of life, so eat more protein-rich foods to get 60-90g of this nutrient every day. Add as many whole grains, lentils, legumes, dairy products, soy products, nuts and seeds as you can in your diet. If you’re non-vegetarian, then have plenty of chicken and eggs as well as fish.
• Fruits & Veggies:Fresh fruits and vegetables are great sources of dietary fibre, folate, vitamins, minerals and antioxidants. Include everything from apples and bananas to gourds and green leafy vegetables in your diet.
• Immune Boosters:Fruits, vegetables, herbs and some spices have immense immune-boosting qualities because they’re packed with phytochemicals and bioactive compounds. Add these to your diet and drink immune-boosting herbal drinks like kadha, turmeric milk, green tea, herbal tea, etc.
• Fluids:Infections can dehydrate the body, so it’s important to rehydrate when you’re recovering. Drink 8-10 glasses of water every day, and make broths, soups, and other drinks a part of your daily diet.