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Good Food Habits

By Dr Namita Bali | Consultant Department of Obstetrics & Gynaecology


Our dietary requirements can be divided into three parts: 

  • Immune boosting diet to avoid covid infection 

  • Diet during Covid infection

  • Diet during recovery from Covid


1. A balanced diet enriched with various vitamins and minerals is essential to lead a healthy life. The diet should necessarily consist of immune boosting substances like turmeric, cinnamon and ginger. Fresh organic seasonal vegetables and fruits, rich in Vitamin C and minerals should be consumed. Some suggestions for Indian immune boosting breakfast options could include:

  • Fruits like banana and papaya

  • Ashgourd juice

  • Steamed idli

  • Turmeric milk 

Drinking home-made kashaya (kadha or water extract of single or multiple herbs) is also beneficial to boost the immunity. Lunch should include pulses, vegetables and salads with small quantity of rice or ragi (finger millet). Dinner should be light consisting of soups and vegetables. Protein rich beans, sprouts and salads made of tomato, carrot and cucumber should be incorporated in all meals.

2. During COVID infection, remember to take soft, bland and frequent meals. It is extremely important to keep the body well hydrated. If experiencing vomiting and abdominal pain, avoid spicy and oily food. In the case of diarrhoea, consume more liquid diet like soups, rice water, curd rice, coconut water etc. Fruit juices like fresh pomegranate, Indian gooseberry or Amla and orange juice can be added in the diet. Avoid starchy food and food rich in carbohydrates and sugar. Diabetic patients should especially be careful as Covid infection as well as some of the treatment can spike the sugar levels.
3. Post COVID recovery period is very important, as the body is regenerating itself. Diet rich in proteins and vitamins like pulses, soya bean, curd, nuts, and seeds should be consumed daily to aid in proper recuperation of the body.


Do’s – Consume bland easily digestible diet. Bitter food like bitter gourd, moringa or drumstick can also be included in the diet.

Dont’s - Avoid all sugar or rice in carbohydrates. Do stay away from deep fried or spicy food.

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