The fight against COVID19, self-quarantine has affected a lot in our daily lifestyle. Proper nutrition is very important for the immune system to fight back. Access to fresh food is limited, which is leading to a compromise on your health & diet increase in the consumption of processed food, which is again high in fat & sugar, salt.
We can support our good health even with limited ingredients & one can continue to eat healthily. Along with staying & eating healthy, each individual has to be physically active. Practicing home-based exercise and good sleep plays an important role in functioning our immune system(1) & metabolism.
Quarantine Meal Plan
Wake up
Herbal tea- 1 cup water add grated ginger, 3 tulsi leaves, 1 tsp Carom seeds, 2 cardamoms,¼ tsp turmeric powder, ¼ tsp black pepper,3 drop honey & boil for 10 minutes
Breakfast
1 bowl Porridge ( oats / ragi )
Mid Morning
1 orange / 1 glass orange juice / 1 cup Indian gooseberry juice / 1 fruit / fistful nuts / 2 each dry fruits
Lunch
1 jowar/ nachni roti / 1 cup rice + 1 cup vegetable + 1 cup sprout + curd / buttermilk
Post Lunch
1 cup green tea / 1 cup hot water with lemon
Evening
Herbal tea- 1 cup water add grated ginger, 3 holy basil leaves, 1 tsp carom seeds, 2 cardamom,¼ tsp turmeric, ¼ tsp black pepper,3 drop honey & boil for 10 minutes
First, clean and grind the bajra into a coarse powder in a blender. Keep aside.
Wash the ground bajra and moong dal together.
Combine the bajra and moong dal mixture and salt with 2 cups of water and pressure cook for four whistles
Heat olive oil in a pan & add the asafoetida and cumin seeds. When the seeds crackle, pour this mixture over the cooked khichdi and mix well.
Add ½ cup of hot water if necessary to adjust the consistency of khichidi at the time of serving.
Serve hot with kadhi or curds.
About the Author:
Raheela Hasan Gazi, Health & Nutrition Specialist
Welcome to my digital world of fitness! Born and brought up in the beautiful city of Mumbai- graduating myself in food nutrition dietetics from SNDT college, MBA health care services, diabetes educator, certified as an international yoga trainer, this was the best career decision I could have ever taken.
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