Covid 19- Foods to eat as per your age
Our bodies’ nutritional requirements depend on our age. Babies, children, teenagers, adults, senior citizens, pregnant and breastfeeding women all have unique needs.
Read this article to know what foods to include if you’re covid positive, according to your age.
Pregnant and Breastfeeding Women
Nutrition recommendations for pregnant women remain unchanged during COVID-19.
-Eat atleast three main meals, with one nutritious snack (in first trimester) and two nutritious snacks in the second and third trimester.
-Each meal must comprise one item from energy giving foods (cereals), body building (pulses and legumes, nuts, milk and milk products, eggs, meat, fish and poultry) and vegetables and fruits.
-Continue daily dose of micronutrient supplements (iron and calcium)
-Stay hydrated (Drink at least 8-10 glasses of water or fluids per day).
-Take rest during the day
-Remain physically active if allowed and able.
-No food can be designated as a super food to prevent or cure CoVID. Although several foods rich in antioxidant nutrients boost immunity. These include:
1) Dark green leafy vegetables amaranth leaves, fenugreek leaves spinach etc.
2) Vitamin C rich foods lemon, amaranth leaves, orange, melon, gooseberries, etc.
3) Yellow-orange fruits & vegetables like carrot, papaya, mango, etc.
4) Nuts almonds, walnuts, safflower seeds, sunflower seeds, pumpkin seeds, flaxseeds, chia seeds, etc.
5) Millets bajra, ragi, jowar etc.
6) Whole pulses and legumes
7) Herbs, spices and condiments garlic, ginger, black pepper, turmeric, cloves, basil/Tulsi
Kids and Teens
If you have a teenager or a young child, here are 5 foods to include to ensure proper nutrition and immunity.
Fruits and vegetables – A diet rich in fruits and vegetables is recommended for children of all age groups. Adding as much colour to their diets, in the form of fruits and vegetables is recommended.
Protein-rich foods – Proteins are known as the building blocks of life. It is, therefore, very vital that you include protein in your child’s diet. Rich sources of protein include fish, lean meats, and eggs. Vegetarian sources include legumes, beans, lentils, and soy.
Iron-rich foods – Iron is an important nutrient, especially for boosting immunity. Include iron-rich foods such as leafy green vegetables, etc.
Vitamin-rich foods – Vitamin C and vitamin D are being touted as the heroes against the novel coronavirus infection. Both nutrients are known to boost immunity and improve the disease-fighting capabilities of the body. Citrus fruits such as oranges, lemon, and Kiwi, are rich in vitamin C, while vitamin D can be obtained from dairy products and some fish sources such as salmon.
• Make sure you drink plenty of water.
• Limit your saturated fat intake and keep an eye on your total fat intake.
• Low-salt foods should be preferred.
• Sugars and meals with added sugars should be consumed in moderation.
1.it’s important to ensure you are getting plenty of fruit and vegetables in your diet.
Whenever it is possible to get hold of fresh produce, do so. As well as being eaten fresh, fruits and vegetables can be frozen where possible and will retain most of their nutrients and flavor. Using fresh vegetables to cook large batches of soups, stews or other dishes will make them last longer and provide meal options for a few days. These can also be frozen where possible and then quickly reheated.
2.Dried goods like dried beans, pulses and grains such as lentils, split peas, rice, couscous or quinoa are nutritious options that are tasty, affordable and filling. Oats cooked with milk can serve as an excellent breakfast option.
3. Build up a stock of healthy snacks. Opt for healthier options like nuts, cheese, yoghurt, chopped or dried fruits, boiled eggs, or other easily available healthy options.
Healthy eating is just as important for older folks specially during Covid19 as it is for everyone else, and dining should be a fun and social activity that we can look forward to.
1: Choose foods that are high in fibre, such as fruits, vegetables, legumes and wholegrain varieties of bread and cereals, to encourage good bowel health.
2: Be sure to eat protein-rich foods such as meat, fish, poultry, eggs, soybeans and nuts.
3: Enjoy foods high in calcium such as low-fat milk, cheese, custard and yoghurt to help.
4: If you are mostly confined indoors and don’t get much exposure to sunlight, you should take Vitamin D supplements.
Contact Kanupriya Khanna, a Sr. Consultant Nutritionist & Child Nutrition Specialist in Delhi, with over 18 years of experience in this field, if you need expert advice on nutrition.