The diet after COVID-19 is a diet whose main role is to accelerate recovery after illness. For this reason, it should provide more calories and protein than the average menu. What to eat after COVID-19 disease? How to deal with a lack of appetite? Check out the practical tips and list of products recommended in the diet after COVID-19.

Diet after COVID-19: why is nutrition important?

Many people experience decreased appetite and eat less than they should during and after COVID-19 disease. It isnormal phenomenon associated with the weakening of the body, loss of willingness to prepare and eat meals , which accompanies many diseases. In the case of COVID-19, however, it is additionally aggravated by the weakening or complete loss of smell and taste - one of the common symptoms of coronavirus infection - which continues for weeks after the end of the disease.

A proper diet isvery important in recovering from an illnessCOVID-19. The body needs energy, protein, vitamins and minerals to repair tissues and cells damaged by disease - to rebuild muscle mass and support the immune system.Proper nutrition accelerates regeneration and allows you to return to the previous level of daily activityat home and at work and to sports.

He althy diet after COVID-19

A he althy diet to support the regeneration of the body after COVID-19should be based on the principles of he althy eating , but contain an increased amount of protein and energy necessary for building and regeneration processes. For most of the population, adiet of 2,000-2500 kcal and 75-100 g ofprotein is recommended. Do not forget about the high dose of vitamins and minerals that are most easily supplied by eating vegetables.

The products recommended in the diet after COVID-19 are:

  • At least 3 palm-sized servings of protein-providing products : fish, meat, eggs, pulses (beans, lentils, chickpeas). Protein is essential for the regeneration of muscles and the entire body at the cellular level.
  • At least 3 servings of dairy products , preferably fatty dairy products from small traditional dairies. 1 serving is:a glass of milk, natural yoghurt, buttermilk, kefir, half a cup of cream, a slice of cottage cheese as thick as a thumb, 2 slices of cheese.
  • At least 5 servings of vegetables a day.1 serving is a full handful. Choosing a wide variety of vegetables will get you most of your vitamins.
  • 2-3 servings of fruit a day.1 serving is a full handful. Fruits provide vitamins and a large amount of sugar in a small volume. Vegetables or fruit should be included in every meal.
  • Grain products.Ideally, they should be high-quality products, such as groats, durum wheat pasta, oat and rye flakes, heavy sourdough bread. Howeverif you have no appetite and eating is difficult for you, better eat a wheat roll with jam than nothing . In addition to energy, whole grain cereal products provide minerals, B vitamins and fiber.
  • Fats.Both animal fats and vegetable oils are suitable. Add olive oil and linseed oil to salads, fry in rapeseed oil, and butter the bread. You will also get fat by eating avocados, nuts, adding sunflower seeds and pumpkin seeds to salads or soups.Fats increase the caloric value and nutritional content of the diet,provide vitamins and have a positive effect on the palatability of dishes.

Read also:Which nuts are the he althiest? Dietary overview of nuts

A he althy diet also includes drinking the right amount of fluids . Drink even if you do not feel thirsty2-3 liters of liquids dailysuch as: water, fruit and vegetable juices, milk, broth, sports drinks, coffee, tea. If you are unable to drink more at once, drink 1 / 4-1 / 2 cups every 15 minutes. Keep a cup or bottle of soda close to you so that liquids are not forgotten.

Diet after COVID-19: what and how to eat when you suffer from a lack of appetite?

COVID-19 is a disease that not only greatly debilitates but alsostrongly affects the need to eat and often causes loss of appetite.Coronavirus infection may be accompanied by a total or partial loss of taste and smell, nausea and intestinal discomfort. This, in turn, is associated with quickly feeling full when eating and skipping meals.Severe disease may be associated with weight loss . If your weight loss was large and rapid, you should increase the caloric and nutrient supply. The demand for calories and protein increases not only after an illness, but most of all during its duration.A well-nourished body means a better functioning immune system , and therefore a more efficient fight against the disease. Therefore, despite theloss of appetite, do not skip meals.

If you complain about a lack of appetite:

  • Eat little and often, even 6-7 times a day.
  • Sit upright while eating.Do not eat half-seated or folded in half on the bed or at a low table.
  • Book time for your meal. It will probably take a little longer than usual for you to eat your serving.
  • Eat nutritionally rich meals that you like.
  • Grab some fresh air before your meal. A walk or even a few minutes with the window open will increase your urge to eat.

When you are able to eat only small portions of food, choose nutritionally dense and caloric foods.Good products in this situation are:

  • cheeses
  • milk drinks with fat milk with powdered milk
  • canned full-fat coconut milk
  • smoothies with protein and carbohydrate supplements
  • honey
  • nuts, almonds, seeds
  • peanut butter
  • high protein yoghurts
  • Greek yoghurts
  • nutridrinks - energy-concentrated and nourishing drinks available in pharmacies.

Read also:Multi-vegetable diet - slimming and cleansing. How much weight can you lose by eating vegetables?

Diet after COVID-19: how to eat with loss of taste and smell?

Some people complain of a change in taste and smell during recovery from COVID-19. During this time, you may experience a complete loss of taste and smell for weeks, food tastes bland, or a metallic or s alty taste sensation from food that does not actually taste so well.What can help with changes in the sense of taste?

  • Eating cold or hot food with a varied texture , such as yogurt with pieces of nuts and chocolate. Despite the reduced sense of taste, different mouthfeel sensations can be enjoyable to eat.
  • Adding butter, oil, cream or a little s alt.These products enhance the natural flavor of dishes.
  • Making meals look nice and inviting.We always eat with our eyes, and in the absence of appetite and the need to eat when everything tastes the same, the presentation of the meal is even more important .
  • Eating sour candy , mints or mint chewing gums before a meal.
  • Frequent tooth brushing.

Read also:Best meal times - when to eat breakfast, lunch, dinner?

Ideas for nutritious meals in your dietafter COVID-19

Nutritional mealsNutritional snacksHow do I add calories and protein to foods?
  • Chicken in coconut milk sauce with curry and vegetables, e.g. green beans and paprika
  • Pasta with prawns and tomatoes
  • Pork loin baked with vegetables in the sleeve
  • Sandwiches with meat, cheese, egg
  • Scrambled eggs with ham and bread with butter
  • Shakshouka with bread
  • Spanish omelette with potatoes
  • Greek yogurt with fruit
  • Hummus or avocado paste or mackerel paste with bread or crackers
  • A handful of nuts
  • Fruit smoothie with milk
  • Banana, avocado and peanut butter smoothie
  • Peanut Butter Rice Wafers
  • Chia pudding with coconut milk
  • Add peanut or almond butter to cocktails, sauces, soups, curries
  • Add sunflower seeds and pumpkin seeds to salads, sprinkle them over your soups
  • Cook the sauces with coconut milk or 30% cream
  • Add cheese to dishes, e.g. Parmesan to sauce, cheese to onion soup
  • Add protein powder or powdered milk to smoothies

Bibliography:

  • https: //www2.hse.ie/conditions/coronavirus/eating-well-while-recovering-from-coronavirus.html
  • https: //www.bda.uk.com/uploads/assets/6a95644d-f8a1-4103-b934da36a7d2c9e8/Homerton-COVID19-Eating-drinking-on-recovery.pdf
  • https: //www.albertahe althservices.ca/assets/info/ppih/if-ppih-covid-19-nutrition-for-recovery.pdf
  • https: //www.yourcovidrecovery.nhs.uk/your-wellbeing/eating-well/
  • https: //nutritioncareincanada.ca/sites/default/uploads/files/COVID-19/Food_is_Medicine_Two-page_infographic_Final_English.pdf
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