Health What to eat if you have COVID-19

What to eat if you have COVID-19


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A healthy person only needs professional medical advice or a nutritionist to review their general physical condition and provide guidance on eating habits that help maintain their good health.

In a sick and hospitalized person, the evaluation of their nutritional status is more complex, since it must include an assessment of more parameters and care of the health team, including doctors, nutritionists, nurses and changes in diet according to their condition and in some extreme cases that require it to provide parenteral feeding.

COVID-19 and feeding at home

Good nutritional status has been shown to have an important effect on maintaining the integrity of the respiratory system and its function.

If you present COVID-19 with mild symptoms and without complications and you are at home with medical monitoring, here are a series of general recommendations about your diet provided by the United Nations Organization (WHO):

-Balanced diet and adequate hydration during quarantine

It has been seen that people who eat a balanced diet tend to be healthier, have a stronger immune system and lower their risk of chronic diseases and infectious diseases.

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-Include a variety of fresh unprocessed foods daily to get the vitamins, minerals, dietary fiber, protein and antioxidants your body needs.

-Drink enough water daily

It is important that you stay hydrated. Drink 8-10 glasses of water a day. Remember that water alone is the best option, you can also have drinks such as tea, coffee or lemon water without added sugar.

If you have a fever you will need to drink more water, it is important to stay hydrated.

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Avoid excess caffeine, drinks with added sugar, sodas, and concentrated or sugary fruit juices.

-Eat fresh unprocessed food

Eat daily fruits and vegetables, especially yellow or orange and green leafy vegetables, legumes (beans, lentils, chickpeas, broad beans, soy, among others), nuts, and seeds, whole grains such as oats, corn, brown rice, tubers such as potatoes, sweet potatoes and cassava.

As well as animal protein sources such as fish, chicken, lean meat, eggs, and low-fat dairy (yogurt, cheese, and milk).

-Food portions according to your energy and nutrient recommendations

Food servings depend on your energy and nutrient requirements, however a minimum general guide to include daily provided by the WHO is the following:

Ensure a daily minimum of 2.5 cups of vegetables (5 servings), 2 cups of fruit (4 servings), 180 g of whole grains and 160 g of protein foods of either vegetable or animal origin.

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You can consume red meat 1-2 times a week, chicken 2-3 times a week and fish 2-3 times a week.

The portions should be according to the energy and nutrient requirements that are according to gender, physical activity, height and physical complexion.

For a personalized meal plan for healthy people who need to lose weight you can get it at

-Includes healthy snacks

Include raw vegetables and fresh fruit in your snacks instead of products high in sugar, fat, or salt.

Avoid sugar or products that contain it, as well as saturated fat and excess salt to help reduce the risk of being overweight, obesity, coronary heart disease, stroke or stroke, diabetes, and certain types of cancer.

-Fat and oil in moderation

It prefers unsaturated fats like those found in avocado, walnuts, olive oil, soybean oil, canola oil, sunflower oil, and corn oil.

Avoid saturated fats like those found in fatty red meat, butter, coconut oil, cream, and fatty cheeses.

Avoid consuming products processed with trans fats, including fast food, snacks, fried food, pizza, cakes, cookies, margarines and fatty dressings, among others.

Prefer to consume fish and chicken (breast) for their low fat content rather than fatty red meats and cold cuts and other processed meats high in fat and salt.

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Include low-fat dairy versions like yogurt, milk, and cheese.

-Eat less fat and sugar

Remember when cooking to limit the amount of salt and high sodium condiments such as soy sauce, fish sauce, among others.

Limit your salt intake to less than 5g, this is about 1 teaspoon of iodized salt. Avoid products and “snacks” high in salt and sugar.

He prefers to consume fresh fruit over products made with excess sugar such as cookies, cakes and chocolate.

Avoid consuming sodas or sodas and other high-sugar beverages such as industrialized fruit juices and concentrated fruit juices and syrups, as well as sweetened milks or shakes, yogurt drinks with added sugar, and sugary coffee drinks.

A balanced diet and staying hydrated during the time you are with COVID-19 will help your recovery

In some cases, you may require vitamin C, vitamin D, zinc, or folic acid supplements during quarantine. Ask your doctor about the right doses for you.

Stay in contact with your healthcare provider throughout the quarantine if you have COVID-19, especially if you have a previous chronic disease such as diabetes or another or suffer from high blood pressure.


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