Healthy diet to eat post Covid

Healthy diet to eat post Covid

Are you recovering from Covid-19 or recovered? Struggling as how you can get back on track? Taking care of your health in the midst of COVID-19 is on everyone’s minds these days, whether during or post.

Let me help you with few tips and type of diet you should be following post Covid attack to recover better. One way to keep your immune system strong is Maintaining a balanced diet. There is no other and better science than this so far. Poor nutrition can compromise your immune system and will not help while on recovery phase.

Your main aim should be to gain the strength, positivity and energy levels. We all are aware of many diet plans or say fad diets or just adding carbohydrates in your meals. Body requires adequate amount of macro and micronutrients in any situation to recover, heal and building self.

Mainly people are struggling to buy groceries with current uncertainty situation of staying at home life. Thus they tend to buy quick meal options like processed food. Processed foods and shelf-stable items like baked goods contain a lot of simple carbohydrates that create not good effect on our blood sugar, which can drive anxiety and worsen mood. When the body is combating an infection, it naturally needs more energy and fluids, hence it is pivotal to fuel the system with the right amount of nutrients than you usually need.

As body drains a lot during the Covid infection, add calorie dense food like good carbohydrates – wheat, pulses, oats, rice, potato, etc.  Avoid junk meals in post recovery.

Protein is the key and building block of life.  Consume high protein diet 30% of total daily food must have protein in it e.g. eggs, chicken, fish, cottage cheese, cheese, lentils, soy, nuts and seeds.

Along with good fats, carbohydrates and adequate protein do not forget about fibre and micronutrients. Natural fresh fruits and vegetables contain dense amount of micronutrients, minerals and fibres.

Suggested to have at least 100gm of fruits, 300 gms of vegetables and salads (measured raw) daily. All green vegetables trigger the immune system.

Fluids are utmost important to regulate body temperature, eliminating waste and transferring nutrients to all cells. Staying hydrated is the most important factor. Minimum 3 litre of water is required post recovery. You can also add fluids like herbal tea, home made soups, black coffee, lemon water etc.

Please do avoid any junks, processed foods, fruit juices and syrups, carbonated drinks and over dense caloric packet foods.

Good fats like ghee, olive oil, coconut oil, vegetable oil are unsaturated fatty acids and good to consume. Avoid all trans fats. Limit sugar intake in any form.

To help you with nutritional shopping list, here are some examples:

Top 10 vitamin A rich foods

  • Beef liver
  • Sweet potato
  • Spinach
  • Carrots
  • Ricotta cheese
  • Red peppers
  • Mango
  • Eggs
  • Black-eyed peas

Top 10 vitamin C rich foods

  • Red pepper
  • Orange
  • Cauliflower
  • Kiwi
  • Broccoli
  • Grapefruit
  • Strawberries
  • Brussels sprouts
  • Cabbage

Top 10 vitamin D rich foods

  • Tuna fish
  • Mushrooms
  • Milk (including Vitamin D fortified non-dairy milk options)
  • Eggs
  • Yogurt
  • whole grain cereals
  • Orange juice
  • Salmon
  • Cod Liver oil

Top 10 vitamin E rich foods

  • Sunflower seeds
  • Almonds
  • Sunflower oil
  • Peanut butter
  • Peanuts
  • Hazelnuts
  • Spinach
  • Wheat germ
  • Tomato

Top 10 food sources of zinc

  • Beef chuck roast
  • Chicken
  • Pork chop
  • Pumpkin seeds
  • Beef patty
  • Cashews
  • Yogurt
  • Beans
  • Lentils
  • Chickpeas

Quick energy and filler recipe :

Smoothies – make your own! (e.g. ½ cup plain or vanilla Greek yogurt, 1 cup strawberries, 1¼ cup coconut water, ½ banana, honey to taste)

Pooja Tyagi

Founder: Fitness By You For energy balance and proper nutrition guidance please email at