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Whole Grain Pasta Nutrients

Food to fight COVID Food and nutrition tips: What defines healthy diet against COVID infection; What to eat, what to skip? Recipes

Carrot Onion Beetroot Salad Options

Key highlights

  • The World Health Organization has issued guidelines on what foods are best for a COVID patient to consume.
  • People who are in self-quarantine and isolation can use these recommendations, especially because the WHO recommended it.
  • Inspired by WHO / Europe guidelines, here is a list of recommended foods to eat or avoid.

The COVID-19 pandemic is now nearly 17 months old, and although vaccines have been around for a few months, more of the world is unvaccinated. The novel coronavirus contagion is still wreaking havoc around the world, and India has really fought its way through the second wave.

Hospitals and doctors are fewer in number than it takes to cope with such a large flood. At 1.4 billion, India is almost four times the population of Europe (446 million) or the United States (328 million).

Patients in home quarantine in India often wonder what they can eat, what would be the wise food? The concern is that while feeding we may not be feeding the virus as well.

We take inspiration from an internet post from WHO / Europe that has some useful tips and suggestions on what to eat and what to avoid during a COVID-19 infection.

  1. Make a plan and only buy / order what you need: Don’t panic buying. Evaluate what you already have at home and plan your inclusion. This way you can avoid food waste and give others access to the food they need.
  2. Be strategic when using ingredients: prioritize the consumption of fresh produce, use fresh ingredients and those that have a shorter shelf life first. If fresh produce, especially fruits, vegetables, and low-fat dairy products, continues to be available, prioritize them over non-perishable products.
  3. Prepare Homemade Meals: Unless you have a fever or other COVID-19 problems, it is better to prepare nutritious meals for yourself at home. Some examples of healthy recipes with accessible ingredients can also be found below.
  4. If your city or town has the ability to “contactless” home delivery of groceries when no human interaction is required, thereby supporting self-quarantine and isolation measures, use this option. However, prioritize the items from reliable companies that you are sure will meet stringent food hygiene requirements.
  5. Be aware of portion sizes: Being at home for long periods of time, especially with no business or limited activities, can also lead to overeating.
  6. Limit Your Salt Intake: If you use canned, frozen, or processed foods, keep in mind that they can be high in salt. Use salt sparingly when cooking and eating at the table. Instead, use fresh or dried herbs and spices for added flavor.
  7. Cut down if you are using excess fats. Contrary to popular belief, fats are not all bad. Too much fat can cause several health problems like obesity, heart disease, fatty liver, etc. However, the body does need a small number of healthy fats to maintain proper nutrition. Our heart also needs a little fat to run smoothly.
  8. Stay Hydrated: Whether you need water to stay cool or to flush harmful chemicals out of your body from drugs or metabolic processes, drinking enough water is important to you.
  9. Eat Fresh Fruits and Vegetables: Eat a mix of whole grains like wheat, corn, and rice, legumes like lentils and beans, plenty of fresh fruits and vegetables, and some foods from animal sources (such as meat, fish, and eggs) every day Milk) ).
  10. Get Enough Fiber: Fiber helps maintain a healthy digestive system and provides a persistent feeling of fullness that prevents overeating. Eat salads, vegetables, fruits, legumes, and whole grains at all meals. Eat dry fruits and eggs to improve the absorption of other nutrients. Proteins help you fight COVID better.
  11. Avoid drinking alcohol until the doctor nods: Alcohol is not part of a healthy diet. Alcohol consumption does not protect against COVID-19 and can be dangerous. It also weakens the immune system, its heavy use undermines your body’s ability to deal with infectious diseases, including COVID-19.

Recipes you will love to cook:

We are here sharing the recipes published on the WHO / Europe page for the benefit of those fighting COVID who can eat a menu cooked with these ingredients without fear of harming their health, unless their doctors warn otherwise .
All recipes below: Courtesy of WHO / Europe

Chickpea and mushroom patties | serves 8 servings

Chickpea chickpea and mushroom patties


80 g fresh or canned mushrooms, sliced ​​or roughly chopped
80 g onion, roughly chopped
20 g garlic, chopped
Oil, preferably rapeseed, olives or sunflower
250 g canned chickpeas
10 g fresh parsley or 3 g dried
10 g mustard
40 g ground flaxseed, 60 g whole wheat flour or 2 whole eggs
30 g breadcrumbs

In a pan, fry the mushrooms, onions and garlic in a small amount of oil. Add a little salt to taste and heat or cook until the mushrooms are tender and lose water.
In a food processor or blender, blend the chickpeas into a paste.
Add the prepared mushrooms, parsley, mustard and mix again.
Gradually add the flaxseed, flour or eggs and mix again until the ingredients are well combined and easy to shape.
Add pepper to taste.
Shape the mixture into balls, coat them with breadcrumbs, and flatten them to form patties.
Preheat the oven to 200ºC and place the patties in a parchment-lined tray.
Bake until lightly browned on the outside.
If you prefer or don’t have an oven, you can cook it in a non-stick pan with a little oil.
You can combine the patties in a burger with whole grain bread, lettuce and tomato or accompany them with whole grain rice or baked potatoes and lettuce or vegetables.

Green pea stew | serves 4 servings

Green pea stew WHO EUROPE


2 ripe tomatoes or 250 g canned tomatoes
1 clove of garlic
1 carrot
Oil, preferably rapeseed, olives or sunflower
2 small bunches of coriander (chopped) or 5 g of dried coriander leaves
200 g canned green peas
400 g canned black beans (or other beans)
Sweet paprika and dried basil
4 eggs (optional)

Peel and chop the tomato, mash the garlic and cut the carrot into thin slices.
Put a splash of oil in a saucepan and fry the tomatoes and garlic. Add 1 bunch of chopped coriander and the carrot and cook until soft.
Add the peas and black beans to the saucepan with 1 cup of water and season with paprika and dried basil. Cover with a lid and cook for 8 minutes.
Add the eggs when you’re ready to use them, then cook for about 10 to 15 minutes more.
Add the remaining chopped cilantro if you are using it. You can serve this with rice and salad.

Sauteed noodles with vegetables and canned tuna served 6 servings

Sauteed noodles with vegetables and canned tuna


400 g whole wheat pasta
50 ml of oil, preferably rapeseed, olives or sunflowers
200 g broccoli, fresh or frozen
150 g onion, thinly sliced
30 g of chopped garlic
80 g celery, thinly sliced ​​(optional)
10 g dried thyme (optional)
200 g carrots, grated or thinly sliced
150 g diced fresh tomatoes or 100 g canned tomatoes
300 g canned tuna
Spices and pepper
Soy sauce, preferably low in sodium (optional)
30 g fresh basil or 5 g dried (optional)

Cook the pasta in a saucepan with plenty of water according to the instructions on the package. Avoid overcooking to preserve the nutritional properties and texture of the pasta. Let the pasta cool under running water, drizzle with a little oil and set aside.
Cook the broccoli in boiling water for 8 minutes (or 10 minutes for frozen broccoli), drain and set aside.
In the meantime, fry the onion, garlic and celery over a medium heat for 5–8 minutes with a little oil. Add the dried thyme and carrot and cook over medium heat for another 5 minutes. Then add the tomato and tuna. Stir the sauce and let it cook for another 10 minutes. Try and refine the flavors with herbs and spices if necessary.
Add the pasta and broccoli to the sauce and stir while hot. If desired, season with a small amount of low-sodium soy sauce and serve with finely chopped basil.

Disclaimer: The tips and suggestions in the article are for general informational purposes only and should not be construed as professional medical advice. Always contact your doctor or professional health care provider with specific questions about medical issues.

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