Covid, diabetes and obesity: 4 healthy eating tips
IF THERE was ever a time that made us pay attention to our health, it has been during the Covid-19 pandemic
While the virus has been brutal to many people, diabetic and obese people have proven to be a part of the vulnerable group whose immune system is easily compromised, making them vulnerable to contracting Covid-19
Registered dietician Omy Naidoo says that the impact of Covid-19 is greater for people who are diabetic and obese.
“People who have diabetes and are obese, are more likely to have serious complications from Covid19. In general, people with diabetes are more likely to have more severe symptoms and complications, when infected with any virus. On the other hand, obesity has emerged as a strong and independent risk factor for severe infection and death due to Covid-19,” says Naidoo.
According to the World Health Organization, obesity significantly increases the chances of severe outcomes for Covid-19 patients. For this reason, people with diabetes and the obese need to take additional measures to safeguard their health.
A Healthy diet plays an important role in our overall health and immune systems. The food we put into our bodies directly affects the way that we feel and the way our bodies function. This is as true during an illness as it is before or after.
“Those recovering from the coronavirus should eat a variety of fresh and unprocessed foods every day, to get the vitamins, minerals, dietary fibre, protein and antioxidants that their body needs. They should also drink enough water, avoid sugar, fat and salt, to significantly lower their risk of diabetes and obesity,” says Naidoo.
Eating a healthy, balanced diet that includes a variety of foods will ensure you get all the essential nutrients and energy you need during the day. Also, if someone has been exposed to, or contracted the virus, healthy nutrition is essential for boosting their immune system to aid recovery.
Here are four immune-boosting nutrition tips for diabetics and obese people recovering from Covid-19: Proteins
Protein is an important nutrient for cell growth and regeneration. It is the building block of life and is required by the body for faster recovery. When suffering from Covid-19, a high protein diet it is recommended.
Consuming 75-100g of protein daily is essential. Add more foods such as lentils, legumes, milk and milk products, soy, nuts, seeds, meat, chicken, fish and eggs.
Vitamins and Minerals
Fresh fruits and vegetables are loaded with immune boosters, antioxidants, vitamins and minerals. These can be an excellent addition to your diet to help speed up recovery and strengthen your immune system.
Aim for five portions of fruits and vegetables a day.
Citrus fruits are packed with vitamin C, which helps in the formation of antibodies and fights infection, while green and root vegetables help to strengthen the immune system.
Spend some time outdoors to get sufficient amounts of vitamin D.
Less sugar and salt
When cooking and preparing food, limit the amount of salt and highsodium condiments (such as soy sauce and fish sauce).
Limit your daily salt intake to less than 5g (about one teaspoon), and use iodised salt.
Avoid foods that are high in salt and sugar.
Limit your intake of soft drinks and other drinks that are high in sugar (such as prepacked fruit juices, fruit juice concentrates and syrups, flavoured milk and yoghurt drinks). Choose fresh fruit instead of sweet snacks such as biscuits, cakes and chocolate.
Fluids:
Water is an essential element for life, as it carries nutrients in the blood, regulates body temperature, and flushes toxins from the body. Besides, an infection can dehydrate the body.
Try to drink at least two to three litres of water every day. You can also consume herbal concoctions, coconut water, milk and fresh fruit juice.
Avoid packed juice, caffeine, and fizzy drinks.
Navigating the pandemic is difficult and demanding. Amid these challenges and changes, it is more important to maintain a healthy lifestyle.