Nutrition is a tremendous prerequisite for a body to battle against pathogenic attacks. During a period, when another rush of COVID-19 disease is coming anew at regular intervals because of transformation in the coronavirus, clean food enhanced with satisfactory nutritional prerequisites can assist you with combatting.
Nutrition And Covid
We are at the point where we are continually living in the fear of getting attacked by an inconspicuous virus-the main thing that can keep our body going is good, healthy food. In the words of the Father of Medicine- Hippocrates: “Let food be thy medication and medication be thy food”.
Specialists have said that during the COVID-19 pandemic, great food can support strength, though ill-advised and undesirable food admission can prompt malnutrition and subsequently make the body defenceless against viral diseases.
Coming to the nutritional prerequisite of a COVID patient, what one should zero in on more is protein, the structure squares of life. Remembering the perfect proportion of protein for the eating regimen can help a COVID-19 patient renew the lost supplements in the body.
Protein And Its Role
Protein is a fundamental macronutrient for the human body. The actual beginning of the word comes from the Greek word, protos, signifying “first” — mirrors protein’s best-in-class status in human nutrition. These are the structure squares of life and assist the body with fixing cells and making new ones.
Importance Of Protein For Covid Patients
Research studies have affirmed that lack of protein is connected to an impaired immunity system, and safe framework work, mainly because of its adverse consequences on both, the amount of functional immunoglobulins and gut-associated lymphoid tissue (GALT). Less intake of protein will make the body more prone to attacks from coronavirus.
The presence of other constant ailments, which curbs the intake of a specific measure of food can likewise make a patient inclined to COVID diseases. To stay away from that, one needs to supply proper nutrition to the body during COVID-19 times.
As it is directly connected to immunity, the absence of protein can not just make an individual inclined to COVID-19 yet additionally to various other viral contaminations. Nowadays, Flurona cases are on the rise where an individual is getting tainted by both flu and coronavirus. Subsequently, to keep oneself protected from the attacks of viruses, one requires to help immunity by taking proteinaceous foods.
How Much Protein Should I Be Consuming?
Preferably, 0.8 grams of protein is required per kilogram of body weight. However, the protein admission for COVID-19 patients can be higher. Once more, it relies upon different elements like age, ailments, sex and others. One ought to counsel their own doctor or a dietician and get ideas.
What Are Protein-Rich Sources I Can Add To My Diet
Protein is found in creature items like chicken, meat or fish and dairy items and from different plant items like beans, lentils, nuts and entire grains. The general protein composition changes in various food items, similar to the necessity of this macronutrient in the human body. Thus, it is prudent to take advice from a specialist and know the specific measure of protein needed for your body.
Get More Protein From Your Indian Diet
Your daily meals consisting of roti, dal, and rice do not provide enough protein. While most mothers try protein-rich foods like dal and pulses, eggs and nuts like almonds, there are other sources with high protein content that you can add to your meals. These include milk, green leafy vegetables, fruits, seeds, and curd (dahi). Here are some extremely important sources of plant and animal protein:
Non-Vegetarian
- Seafood
- Pork
- Chicken
- Mutton
- Lamb
- Egg
Vegetarian
- Quinoa
- Oats
- Millets
- Tofu
- Cheese
- Peanut Butter
- Paneer
- Mushrooms
Greens
- Spinach
- Broccoli
- Asparagus
- Chinese cabbage
- Green peas
- Beans
Nuts & Seeds
- Almonds
- Peanuts
- Pumpkin seeds
- Sesame seeds
- Pistachios
- Cashews
- Chia seeds
- Flax seeds
- Sunflower seeds
DID YOU KNOW?
A 2019 study published by EAT-Lancet discovered that Indians on average eat more simple carbohydrates (rice and flour), less complex carbohydrates, less protein (both animal and plant-based) and less fruit and vegetables.
Protein-Rich Meal Plan You Can Follow
| Breakfast | 1 helping of dal dosa or chila or a bowl of dahi or 1 glass of smoothie |
| Mid-Morning Snack | Egg whites or 1 glass of chaas or 1 helping of fresh cheese |
| Lunch | Cooked lean meat like chicken or fish or a cheese mushroom omelette made of 1-2 eggs or 1 helping of egg pakoras or 1 helping of vegetable khichdi |
| Evening Snack | 1 bowl of sprouts and dahi or a handful of almonds & walnuts or kala chana chaat |
| Dinner | Paneer tikka or 3-4 chicken or sheekh kebabs or mutton curry with rice |
DID YOU KNOW?
“The Indian Consumer Market 2020 report revealed that in urban areas, beverages, refreshments and processed foods account for the highest monthly expenditure, while rural households spend the most on cereals; Indians spend only one-third of their food budgets on protein-rich foods.”
Update Your Grocery List For A Balanced Diet
What we eat is a result of our shopping and eating habits. One way to actually consume healthier food is to take care of our grocery list. You might end up buying things that look great or are endorsed by celebs but are in reality not healthy at all. Here are the Right To Protein Initiative’s 3 simple tips to help you grocery shop better.
- Make a smart shopping list with the intention to avoid missing out on essential macro and micro-nutrients
- Use freely available tools like the Protein Index to identify the right protein-rich foods and make your kitchen protein sufficient
- Opt for whole foods instead of processed or packaged foods and beware of misleading claims on product labels
Good nutrition is a must today. Much like building blocks, protein is a vital element in our body, performing a range of functions that make proteins irreplaceable. Once you take a step towards healthy and balanced meals with adequate protein, there is no looking back! Remembering the perfect proportion of protein for the eating regimen can help a COVID-19 patient renew the lost supplements in the body.