With the rise in cases of the omicron type of the COVID-19 virus across the country, the fear of a third wave has arisen anew. It is even more important now to stay fit and strengthen your immune system amid the rising number of cases. Indulging in healthy habits as well as the right kind of food is essential. In an interaction with HT Live, Mitten Kakaiah, Fitness Coach and Founder of Mitten Says Fitness, Karan Sethi Chopra, Certified Personal Trainer and Founder of The Iron Hub Gym and Preeti Tyagi, Lead Health Coach, Nutritionist and Founder of MY22BMI, revealed what it happens. For a healthy diet to nourish our immune system during these challenging times. The trio emphasized that, as COVID-19 has spread to other more infectious versions, the healthiest diet to follow during the third phase of the pandemic will be one that keeps us healthy from the inside out as well as our immunity. also increases.
- Eat 4 to 6 meals a day: It is better to spread these meals evenly throughout the day so that you do not feel hungry again and again as it helps in better digestion
- Have a high-protein lunch and dinner: Protein is an important macronutrient to include in your diet as it helps to strengthen your immune system. Try to consume 60-75 grams of protein daily. Protein-rich foods include mushrooms, broccoli, tofu, soy, chicken, eggs and fish.
- Replace oil with ghee: Reduce the amount of oil and spices in your diet. Avoid oily foods to keep inflammation under control. For best results it is always best to steam the vegetable or choose a food that has been cooked with a small amount of sunflower or peanut oil and moderate to mild seasonings. Cinnamon, bay leaves, coriander and black pepper should be used more.
- Be sure to stick to whole foods, meats and eggs: Avoid overeating processed, packaged or ready-to-eat foods, as they are devoid of nutrients. Include a variety of colorful vegetables in your diet. Yogurt should also be included in your diet.
- Always stay hydrated: Drink at least 8-10 glasses of water, even if you are not very thirsty. Water aids in detoxification and also helps in weight loss
- Discard the flour: Replace refined flours such as white flour or more processed plain wheat flours in your diet with whole grain flours and other grains such as millet, corn, barley, oats, quinoa, and others. Replace processed white rice with brown or wild rice in your regular diet. These refined flours and rice can be enjoyed occasionally, but not regularly.
- eat a rich diet Immune-boosting vitamins, minerals and herbs: Vitamin C, zinc, iron and calcium are all essential for a healthy immune system. Eat a diet rich in citrus fruits, green leafy vegetables, beta-carotene and dairy products to guarantee adequate nutrient intake. Include herbs like Tulsi, Ashwagandha, Amalaki and Triphala.
- Contain Healthy Fats and Omega 3sWalnuts, almonds, avocados, flaxseed, fatty salmon and other foods can provide these nutrients.
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