Last Updated on October 18, 2024 by The Health Master
Coronavirus: Eating plan for lockdown days
Staying happy supports the immune system, but in times like these, anxiety happens to be the predominant emotion. The immune system responds to stress in a negative way. It responds similarly to worry, loneliness and sadness. A time-tested stressbuster is physical exercise of moderate intensity that you can undertake from the comfort of your home.
Cooking is another excellent stressbuster, and now is a better time than any to experiment with it. Previously, I had discussed foods that support the immune system. This week, I put together those recommendations in a sample meal plan. I have kept the plan simple and practical so that it is easy to follow.
Early morning
Tulsi tea with ginger and 2-3 crushed blackpeppercorns.
Almonds/peanuts/walnuts/cashews (20-25g).
Breakfast
Colourful fruit bowl (orange / kinnow/strawberry/guava).
Porridge/ upma/poha with veggies and seeds.
Bowl of curd or glass of lassi /smoothie/spiced buttermilk.
Also read: Novel Coronavirus Doesn’t Spread Airborne: WHO
Lunch
Colourful salad bowl (carrot /onion/tomato/broccoli /capsicum/beetroot).
Roti with bajra or ragi flour,or khichdi, or vegetable rice.
Green leaves cooked in dal oras saag (the more the variety ofleaves, the better it is).
Curd/raita with veggies orfruits.
Chutney (coconut/amla/garlic/tomato/ curry leaves).
Evening tea
Nimbu pani/lemon tea/matcha tea / green tea with lemon.
2-3 tbsp roasted seed mixture/chaat prepared with boiled channa or sweet potato/ sprouts.
Dinner
Soup/rasam (veggies and dalwith spices)
Egg/tofu/soy nuggets/paneersalad with veggies
Idli/appam /cheela with garlicchutney
Cinnamon apple salad
Bedtime
½ cup milk with ¼ tsp turmericpowder and a large pinch of black pepper
This plan can have many variations
depending upon locally
By Neelanjana singh
