Covid Diet 2021

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Ms.

Lalitha Damodaran
MCN Level 3, Master Class In Clinical Nutrition
MCN Level 2, Certified Lifecycle & Wellness Nutrition
Certified in Weight Loss Nutrition
Certified in Sports Nutrition
Nutrigenomics for Professionals of Nutrition
Ayurvedic Nutrition
RYS Hatha Yoga
RYS Ashtanga Vinyasa
Specialist in Yoga for Sports (Injuries, Strength & recovery)
Functional Anatomy & Physiology
Certified Yoga Nidra Teacher.
www.benditlikeld.com

Boost your Health, Gut function, Reduce Inflammation and Improve Immunity with the
COVID DIET

Objective - To improve immunity and restore strength for patients recovering from
Covid or for general maintenance of good immunity, gut health and reduce
inflammation to prevent COVID.

Applicable - To all people aged 12 yrs & above.


Those with comorbidities like Hypertension, Diabetes, Renal and Cardiovascular
diseases should check with their doctor on salt intake, sugar intake, electrolytes and
fat intake before taking up any diet program.

On Waking up :

Warm Methi Cumin water with mint and cinnamon 150 ml


Soak 1 tsp each methi, cumin seeds, along with 1” stick cinnamon in hot water
overnight (preferably in a flask) and have this water first thing in the morning on
waking up. Add 1 tsp crushed mint leaves to the water at the time of drinking.

Breakfast

Options:
1. 3 idlis with hot sambar followed by Hot Coffee OR
2. 1 Bowl hot Oatmeal made with 1 cup low fat milk, add handful of nuts, 1 Apple OR
3. 2 pc Moong Dal Chilla with fresh mint coriander green chutney, 1 glass warm ginger tea OR
4. 1 Boiled Egg and vegetable sandwich with 1 glass warm lemon and cinnamon tea OR
5. 1 Masala Omlette with 3 egg whites, 1 slice whole wheat toast with 1 tsp ghee, 1 glass mint
green tea OR
6. 2 pc Besan Ragi Chilla with Onion tomato gravy, 1 glass ginger cardamom tea or ginger
green tea

Mid Morning Snack (around 11 to 11.30 am)

Boil one small Amla (gooseberry) or microwave a whole amla for just 1 min, cut the amla into slices
and have with 1 tsp honey.
1 Glass Turmeric Tea or Turmeric Milk (use skimmed milk)

Lunch ( 1 to 2 pm)

1 cup hot rice + 1 cup Lentils (use whole grains like sabut masoor, moong,kala chana, whole urad
etc) + 1 cup any green sabzi., 1 glass buttermilk OR
2 or 3 methi rotis + 1 cup Paneer Bhurji or Gravy (use 60 g paneer) + 1 cup mixed veg sabzi + 1 cup
green salad OR
1 cup rice , 1 cup fish curry, 1 cup sprouts salad, 1 cup any green vegetable OR
1 cup Thai Green Curry with veggies n 70 g chicken + 1 Cup steamed brown rice+ 1 plate green
leaves salad OR
2 or 3 Phulkas, 1 cup yellow dal with fresh spinach, 1 cup Dill leaves and Potato curry, ½ cup steamed
sprouts, 1 glass buttermilk.

30 mins Post Lunch, Have one Glass of Warm boiled black pepper and fennel water ( Boil 1 tsp
black pepper and fennel in 2 cups water on low flame for about 5 to 6 mins, rest for 10 min,
strain and have the water quite warm)

Patients who do not have symptoms of cough or cold can have 1 cup low fat curd or greek
yogurt with lunch,

Mid Afternoon by 3.30 pm

Any One Seasonal Fruit. 1 serving or 1 Cup. ( Avoid Mango and Chikoo for 3 weeks)
Fruits preferred - Apple, Watermelon, Cantaloupe, Grapefruit, Ripe Guava, Kiwis, All Berries)

Evening Snack ( 4.30 pm to 5.30 pm)

1 whole grain toast with 1 tblsp pesto on top ( Basil walnut pesto) with warm green Tea OR
1 baked or roasted khakhra + 1 cup Ginger Tea (Use ¼ cup milk) OR
1 Cup Mint and Ginger Lemon Tea + fistful of roasted unsalted peanuts OR
Grilled Paneer with spices ( no oil) 60 g + 1 cup Cinnamon n Pepper Green tea OR
2 small pc Groundnut Flaxseed Laddoo with Ginger Cinnamon Tea

Dinner (7pm to 8 pm)

1 bowl hot Dalia Porridge made with ½ cup milk + ½ cup water + 1 slice whole wheat toast OR
1 cup Spinach Soup, 2 phulkas, 1 cup mutter paneer, 1 cup salad OR
2 palak rotis, 1 cup thin lentil dal, 1 cup any green sabzi OR
1 Grilled Paneer Bhurji Sandwich or roll + 1 Glass Buttermilk , 1 cup salad OR
1 Methi or mooli Paratha (no oil) + 1 cup Masoor Dal + 1 Cup Salad

Bedtime Drink

150 ml Warm Turmeric, cardamom and Pepper Milk sweetened with 1 tsp sugar or natural sweetener.

All Content is the sole ownership of Ms. Lalitha Damodaran, and may contain privileged and
confidential information,including patient information protected by state laws and is intended
only for the use by the person to whom it has been shared with. If you are not the intended
recipient, you are hereby notified that any review, dissemination, distribution or duplication of
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