The holistic approach to safeguard yourself from COVID-19, 3rd wave

Dt. Saroj Shrivastava, Consultant Dietician, Orchid Medical Centre

After the second wave of coronavirus, experts have cautioned people about the third wave and according to the experts, third wave of COVID-19 can have an adverse effect on your child’s health. Children are not yet shortlisted to get vaccinated and have not developed immunity against this COVID-19.

Here is some dietary advice for children to be safe during the pandemic.

Consume food which helps in:

  • Rebuilding muscle,
  • Increasing Immunity and
  • Increasing energy levels.

The foods which are recommended are:-

  • High Protein Diet: Protein has a major role in building immunity which fight off infections and gives protection. Sufficient intake of protein keeps in faster recovery and regaining the lost strength post – covid-19. So with each meal, inclusion of protein is suggested. The good sources are chicken, fish, eggs, paneer, tofu, soya, curd, yogurt, milk, pulses and legumes.
  • Inclusion of complex carbohydrates like ragi, oats and amaranth.
  • Proper hydration:- Hydration plays a crucial role in viral infections. So atleast 2-3 litres of fluid is recommended per day. Water is the best choice and along with water, tender coconut water, vegetable, soup, chicken soup, buttermilk, and lemon water can be included.
  • Include Omega 3 fatty acids. Omega 3 fatty acids have anti-inflammatory properties. Walnut, almonds, flax seeds, chia seeds and oily fishes are the best options.
  • Eat five servings of coloured fruits and vegetables to get adequate vitamins and minerals. Do not overcook vegetables which reduces which reduces the vitamin content.
  • Include essential fats – as fats are good lubricants for lungs, ghee, olive oil, sesameoil, Mustard oil, groundnut oil, rice bran oil and sunflower oil are healthy choices of good MUFA and PUFA content.
  • Include Vit-C Rich foods as its deficiency leads to higher susceptibility to infections. To build your immunity include:
  • Amla,
  • Guava,
  • Orange,
  • Lime, and
  • Capsicum
  • Zinc – rich foods to boost your immunity:
  • Cereals,
  • Dals,
  • Pulses,
  • Black Til,
  • Nuts & Seeds, and
  • Eggs.

Remember, not a single food builds immunity in a single day so have varieties of foods regularly which develop immunity in a long run

Recommended Diet to increase your immunity:

Early Morning:- Soaked Almonds & Walnuts

Morning Tea:- Ginger or Herbal Tea (1 CUP) / Lukewarm water with organic honey & lime.

Breakfast:- These combinations can be tried:-

  • Poha/ Upma/ vermicelli upmawith plenty of veggies.
  • Idly with chutney or sambhar
  • Bowl of Oats / Dalia Porridge
  • Ragi dosa/ besan chilla with mint chutney and Egg whites or home made chenna


Lemon Water /  Butter Milk / Coconut Water / Amla Juice & fruits (200gm to 300gm). You include kiwi/ orange/ apple/ papaya/ pineapple, etc.


Multigram flour chapatti / Ragi or amaranth chapatti

Or, Veg Pulao

Or, Rajmah Chawal

Or, Khichri

With green veggies, curd (fresh), Salad with sweet potato, Fish or Chicken (optional)

Evening Tea:– Ginger Tea + Sprouts chaat

Late Evening:- Vegetable soup / chicken soup

Dinner:- Multi-gram flour Roti or Dalia/ Oats khichri and soyabean /  paneer and green veggies.

Post-Dinner:- Milk Turmeric (1 Glass)

Or Turmeric + Black pepper water (1 Glass)

Medical Mantra to shield yourself from COVID-19 Infections:

  • To manage dry cough: Plenty of fluids and Tulsi decoction (Kadha) can be taken.
  • Avoid sugary drinks, and frequent milk tea and coffee which leads to dehydration.
  • Steam Inhalation– Thrice a day.
  • To manage urinary tract infections (UTI), good fluid intake is recommended with plenty of VIT C Rich foods
  • You can include small amount of cocoa dark chocolate which helps to boost your mood and immunity and reduces your anxiety & depression.
  • Mostly COVID-19 Patients experience loss of smell & taste or swallowing difficulty. So have soft foods with frequent intervals.
  • Lastly avoid roadside foods, water and beverages and eat well cooked home meals.

Consult our dietician and get a tailor-made diet chart JUST FOR YOU.

Call us: 0651-7100-100

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