By : Sheryl Salis (Registered Dietitian and Certified Diabetes Educator)
435

Immunity boosting diet to fight Coronavirus


A strong immune system is important to protect ourselves from Corona virus. Incorporating immune-boosting foods in your diet can be helpful.


Meal Timings Menu Home measurements

On waking up

Lukewarm water (Boil a glass of water, add a pinch of cinnamon powder, 1/2-inch grated ginger and simmer it for 1 minute. Switch off the flame. Strain and squeeze 1/2 lemon)
OR
Amla juice (add ginger and tulsi leaves) (Unsweetened)/Dried or fresh amla

1 glass
1 tbsp amla juice
1/2 inch grated ginger
2-3 no

Workout

Meditation
Followed by
Yoga/ Indoor exercises
*You can refer home workout videos on YouTube.

30-45 minutes

Breakfast

Roti
+
Whole Egg/ Egg whites (boiled, scrambled, omelette)
OR
Moong dal chilla/Besan chilla
Methi thepla/ Thalipeeth - serve with coriander mint chutney
OR
Idli/ dosa
+
Sambhar
OR

Vegetable Poha / Rava upma (add vegetables)

2 no.
1 no/2 no.
2 no.
4 small/2 no.
1 bowl
1 bowl

Mid-morning

Fruit (Orange/Guava/Muskmelon/Watermelon)
+
Almonds, Pistachios, Walnuts

1 portion
1 handful

Lunch

Salad
+
Curd/ Buttermilk
+
Dal/Sprouts/ Chicken/ Fish
+
Vegetable
OR
Salad
+
Rasam Rice/ Curd Rice/ Sambhar Rice
+
Vegetable

1 quarter plate
1 bowl/ 1 glass
1 bowl/ 100gms
1 bowl
1 quarter plate
1 bowl
1 bowl

Post Lunch

Fennel seeds (saunf)

1 tsp.

Evening

Green tea/ Lemon Tea (Ginger, Tulsi leaves, 2 cloves, cardamom, ½ lemon)/ Normal tea (add grated ginger and cardamom)
+
Roasted chana with peanuts
OR
Chana/Sprouts chaat (add vegetables and squeeze lemon)
OR
Sugar free Protein Supplement

1 cup
Fistful
1 bowl
1 serving

Dinner (Avoid late dinner)

Salad
+
Curd/ Buttermilk
+
Dal/ Sprouts/Chicken/ Fish
+
Vegetable
OR
Salad
+
Rasam Rice/ Curd Rice/ Sambhar Rice
+
Vegetable

1 quarter plate
1 bowl/ 1 glass
1 bowl/ 100gms
1 bowl
1 quarter plate
1 bowl
1 bowl

Post Dinner

Fennel seeds(saunf)

1 tsp.

Bedtime

Milk with a pinch of turmeric & pepper powder OR Protein Supplement with a pinch of turmeric & pepper powder

1 cup

Measurements:
1 bowl = 200 ml
1 glass= 250ml
1 cup= 150ml
1tsp. = 5g
Disclaimer: This is a general diet plan. Kindly consult your dietician for a personalized plan for you.

Share On

Related Articles