There are no miracle diets against Covid-19, but these recommendations can help you

18 April, 2022

There is no magic diet against virus, but there are recommendations to maintain the immune system in the best conditions.


According to OMS, nutrition is not a «magic bullet» against Coronavirus. However, a correct nutrition is necessary to maintain a proper function of our immune system. In this articles we see which foods are the most recommended during confinement and especially if we are going through a disease.




How many?


Either if you are positive to Coronavirus, or if you are peacefully spending the quarantine, approximately half of what you should eat are fruits and vegetables.


Trick! If when you eat your plate looks like the flag from Portugal, with many «green and red», you are on the good track.


Boiled vegetables?


Cook food above 60-70 a time sufficient to eradicate microorganisms. This has always been something desired and more in times of pandemic. The problems is that boiled vegetables can reduce the quantity of vitamins and antioxidant. Remember that vapor or

papillote are respectful techniques and if boiled, the broth is marvelous to reuse it as a soup that can bring the soul back to life.


Raw vegetables? Are they dangerous?


There are no evidence that SARS-CoV-19 is transmitted through foods. Different is that, as in any other surface, droplets from sneezes and coughs end up deposited on apples or lettuces in the super market and resulting to a risk of transmission.


Wash them well with a jet of tap water. Additionally, it can be much more disinfected by submerging the vegetables in a solution of lye for food use. How much lye do we add? It is usually indicated in the instruction but, in general, a coffee teaspoon size of lye dissolved in 1 L of water is usually enough and suitable to be used with food. Submerged food for 5 minutes and rinse very well with water and dry with cellulose paper.


Canned vegetables?        


Choose varieties without salt or added sugar. Canned peas, beans or legumes are a good resource if we are sick. Especially, if we live alone and need to prepare our own meals.




The right meat and fish:


Choose white meat (for example, poultry) and fish (white as well as blue). Despite what is «sounded out there», in the recommendations of Harvard’s Healthy Eating Plate the pig is not considered a white meat.

¡Important! If someone is going through Covid-19 does not mean that they can only eat boiled fish or grilled breast. The attractive presentations and suggestive are necessary to wake the appetite and the interest for food.


Meat and fish to omit:


Limit the amount of red meat. The recommendations to «limit» means that the least you eat of this group of foods, the better. There are healthier alternative. The OMS, in their nutritional recommendations during the pandemic indicated that it could be eaten at most 1-2 times a week.


Avoid processed meat like sausages and cold meat. They are rich in in low fat quality and salt. Avoid eating surimi and fish substitutes: fish sticks are the sausages of the sea. They have a small amount of fish and filled with starch. The flavor is provided by the salt and monosodium glutamate.




Three in a week? Forget the myth, you can eat them daily. The most important aspect to consider is not how much to eat but how you cooked.  Their protein is of quality and it can be interesting especially to maintain a good nutritional state of people with malnutrition.




Both raw and canned contribute to a quality protein and has longer shelf-life. They also provide fiber, and interesting for constipation problems that have now surfaced during the confinement.



It’s a myth that milk increases mucus.  Milk, cheese, cheese low in fat and yogurt that follow the 3-4-3 rule (3% fat, 4% sugar, 3% proteins) are good companions.




Choose preferably whole grains. Another trick for sick patients that need to cook for themselves is to buy brown rice prepared in cups to heat in the microwaves.




How much salt?

Limit the daily consumption of salt to at least 5g (approximately 1 teaspoon for the whole day) and use iodized salt. Don’t let the salt shaker get out of hand even if you’ve lost your sense of taste and smell!


Bouillon cubes and other companies


It might be that if you had loss the sense of taste and smell, you could be tempted to use seasoning or preparations with high content of salt. Remember that concentrated broth tablets have more than 50% of salt and one should not abuse of the soy sauce.


Can I get salty snacks?

Even though «boredom in confinement» drags us towards snacking, we need to avoid snacks or pickling foods high in salt. What does it mean « high in salt »? Look at the nutritional table, those are the ones that have more than 1.25% of salt. Instead choose dried raw or roasted fruits.




Juices and soft drinks: Limit the consumption of soft drinks and other drinks with high content of sugar as fruit juices, concentrates, syrup fruits, smoothies and, yoghurts. There are no evidence that, yogurt drinks «boost the defenses». If you feel like taking them (it can be comfortable when one is ill) choose the ones that don’t have added sugar.




Even if they are served for breakfast in the hospital, the OMS clearly indicates in their recommendations that during the pandemic we choose fresh foods instead of buns, cookies, cakes and chocolates. It´s ok if chocolate has more than 85% of cacao.



Water is essential for life. Transport nutrients and compounds in the blood, regulates the body’s temperature, removes waste, lubricates, and cushion joints. Saying this, let’s not turn into a talisman:


We are healthy adults, in general drinking based on our trust is sufficient. Babies and older people can have a diminished sensation of thirst and they should drink water periodically.


If we are sick: especially if we have fever, to prevent dehydration, it’s important to maintain a good hydration. In this case, let us remember to always have water in a bedside table or near us it’s important to remember that we must drink frequently.



Canned vegetables (peas, beans): are your new best Friends, heat and now ready.

Canned legumes (lentils, chickpeas): are a source of fiber, proteins, minerals…and are also easy to prepare.

Eggs: offer the highest quality protein at an unbeatable price. Preparing an omelette or a hard egg won’t take you much time.

Fresh cheese and yogurts without sugar: in the absence of appetite they can be more appetizing.Brown rice:  the cups to warm up are a comfortable resource for these days.


3 FEEDING MISTAES IN THE PANDEMIC Cookies. Even if they had served you for breakfast in the hospital, the OMS expressly discourages in its nutritional recommendations for the pandemic. Bouillon cubes. Even if you have lost the sense of taste and smell, do not resort to them. More than 50% of its composition is salt.

Snacks. Even if boredom can bitter the confinement, forget the French fries which sales has increased in 58%

Alternatives? Dried raw or roasted fruit.