Got COVID? Again?
Authors
Lauren Ball
Professor of Community Health and Wellbeing, The University of Queensland
Julie Marsh
PhD Candidate, Accredited Practising Dietitian, BNutrDiet (Hons), The University of Queensland
Deciding what to eat can be mentally taxing, especially when you are not feeling well. However, our diet plays a role in preventing and managing poor health, including COVID.
Having a healthy diet is associated with a . And, if you do have COVID, a healthy diet is associated with .
What should I eat during COVID infection?
When we are sick it can be challenging to even think about food. However, the best way to fight the infection is by providing your body with foods that best support you to .
Fresh fruit, vegetables, whole grains and various forms of protein are broken down into substances by the body to support your immune system.
suggests we eat a variety of fresh foods every day including:
two serves of fruit and five serves of vegetables
whole grains, such as wholemeal pasta, brown rice or wholemeal bread
healthy fats, such as avocado or olive oil
meat and meat alternatives (such as lean beef, chicken, tofu or legumes) and dairy (such as cheese or milk).
Eating these kinds of foods every day helps provide our body with the nutrients required to fight infections and remain healthy.
is also encouraged due to the high levels of salt and sugar and lack of nutrition found in these types of foods.
What about chicken soup or similar?
A great way to get all the nutrition your body requires when sick with COVID is through homemade chicken soup, chicken avgolemono, chicken congee or other similar dishes.
Why? Here are four good reasons:
1. It’s easy and cheap to make
The great thing about chicken soup is you can pop it in one pan (or into a slow cooker), throw all the ingredients in together and let it simmer away.
While the ingredients in chicken soup pack a powerful nutritional punch, they don’t cost the Earth.
2. It’s easy to absorb
The boiling process releases the found in the ingredients and aids in digestion and absorption of these vital nutrients.
3. It’s full of vitamins and minerals
found in chicken soup include: iron, magnesium, sodium, potassium, calcium, chromium, copper, zinc, vitamin A, vitamin C, vitamin B6 and vitamin B12.
4. It’s flavoursome and powerful
The tasty flavour of chicken soup is enhanced by the found in chicken soup. These amino acids also provide strength for your
Nutrition can support immune health but it’s not the only answer
The best way to treat and manage a COVID infection is to avoid it in the first place. So remember to practise good hygiene, like washing your hands regularly, and maintain your recommended .
Practising a healthy lifestyle will also reduce your risks of not only contracting COVID, but also developing chronic disease. This includes not smoking or vaping, maintaining healthy physical activity habits, getting enough sleep and reducing alcohol consumption.
The current for maximum alcohol intake is ten standard drinks in one week, and no more than four standard drinks in one day.
Don’t forget to drink plenty of water
Water is when you’re sick.
Being dehydrated can enhance symptoms of colds and infections, including COVID. It is also associated with a higher risk of developing .
Aim to drink at least two litres of water per day, even more if you have a high body weight or have been losing fluids through vomiting or sneezing/runny nose.
If you don’t feel like having plain water, there are many healthy alternatives such as tea, broth or soup.
Let’s remember to eat healthy anyway
Eating a healthy and balanced diet is an important part of maintain good health and vitality.
Getting caught up in fads or buying supplements can be expensive and there is around their effectiveness.
In the long run, eating healthy will make you feel better and save you money.
Lauren Ball works for The University of Queensland and receives funding from the ³Ô¹ÏÍøÕ¾ Health and Medical Research Council. She is a Director of Dietitians Australia, a Director of the Darling Downs and West Moreton Primary Health Network and an Associate Member of the Australian Academy of Health and Medical Sciences.
Julie Marsh works in her own private dietetic practice as an Accredited Practising Dietitian. She is currently enrolled as a PhD Candidate with the School of Human Movement and Nutrition Sciences at The University of Queensland. Julie is based at the Centre for Community Health and Wellbeing at Springfield Qld.
