COVID-19 Transformed the Way People Eat & View Food

The Pandemic COVID-19 Transformed the Way People Eat and View Food

As a result of the pandemic, eating habits are shifting away from the traditional 3 major and 3 minor meals a day to more frequent snacking and junking. We are undergoing a rapid nutritional transition; on the one hand, excess consumption of calories, saturated fat, transfats, simple sugars, sodium and low intake of fiber and on the other hand, conscious balanced eating. In a simple way, converting diet prescription into meal plan is an art, which involves quantitative and qualitative eating. In addition, with anxiety about health, wellness, and the challenging economy looming in peoples’ minds, the below said components also occupy a major space.

• Support immunity
• Are affordable and value-based
• Promote comfort and emotional well-being

A successful immune response is a huge investment; you need a way to remake it at faster, longer, more specific, less damage to self.

Principles of Diet to Overcome Post-COVID Fatigue

Food consists of a mixture of nutrients, and when we combine synergistic foods, the health benefits are stronger.

• Food synergy plays a vital role in overcoming post-COVID fatigue.
• A balanced mix of vitamins and minerals, which can be obtained from a daily intake of colorful vegetables and fruits, nuts, greens, whole grains, pulses, legumes, and citrus fruits in your daily meal and healthy snacks, is vital.
• To achieve immune competence, adequate balanced nutrition is important.
• Add quality protein to your meal by consuming milk and milk products and non-vegetarian items, including poultry, eggs, fish, and meat, as per recommendations. Of course, pulses and legumes are on the list.
• Hydrate well by drinking adequate water.
• Healthy fluids like buttermilk lassi and clear soups are good options.
• Switch to fruit smoothies as they would retain the fiber.
• Avoid outside food and processed food.

Key takeaway – Add variety is the spice, and moderation is the key.

A Balanced Sample Menu to Overcome Post-COVID Fatigue

Suggested recipe which is of great nutritional value.

Murungai Garlic Podi:

Ingredients:

• Drumstick leaves powder shade-dried and pan-fried- 2 cup.
• Garlic cloves- 1 cup.(peeled and crushed)
• Urad dhal – 1 cup.
• Red chilles- one cup.
• Salt, pepper, and asafetida; add to taste.
• Grated coconut – 1 cup (roasted in the pan till dry)

Methods of preparation:

• Roast urad dhal and red chilies together. Add salt, pepper, and asafetida to it.
• Crush the garlic and roast it in the pan till the moisture is gone and turns golden brown.
• Blenderize the drumstick leaves, roasted garlic, urad dhal, red chillies mixture, and roasted coconut to a dry powder form.

Recommended usage- 20 gms- 30 gms /serving -weekly twice with 5-10 gms ghee (or) gingely oil.

It is the best source of essential vitamins, minerals, and trace elements. It is anti-oxidant-rich, pre and probiotic and gut-friendly.

Benefits of Murungai Garlic Podi:

• The best source of essential water-soluble vitamin B12 and minerals like calcium and phosphorus.
• Rich in essential amino acid tryptophan is much needed for adequate secretion of neuro transmitter which helps in sleep regulation.
• Anti oxidant rich, pre and probiotic and gut friendly.