Snacking Smart While Battling COVID-19
Feeling like a weak, throaty zombie?
If you’re experiencing a pounding head, sore throat, a relentless cough, and your taste buds are on a vacation, you’re probably among Singapore’s tens of thousands of COVID‑19 fighters. It’s tempting to order a pizza, binge on snacks, or slosh a few drinks in the name of comfort. But before you commit to that “comfort food” binge, dietitians from NUP, KTPH, and CGH have a few nuggets of wisdom to boost your recovery.
Let’s Get Back to the Basics
- Whole grains, lean proteins, bite‑size veggies, and fruity delights are your best allies.
- Feel like your appetite is playing hide‑and‑seek? No problem. Just adjust the texture of your meals.
- Soft‑tuned dishes can soothe your throat and give your immune system a friendly handshake.
Bernice Tan (NUP) suggests soaking ingredients for longer to make them easier to chew. Think rice porridge, noodles in a gentle broth, tender fish, slow‑cooked sausages, silky tofu, eggs, and creamy sweets like papaya, banana, or watermelon.
She warns that deep‑fried and greasy foods are a speed‑bump for the stomach—leading to diarrhea or that annoying bloating. Spicy, acidic combos can roast your throat and gut alike. Also ditch ultra‑processed goodies like chocolates, sugary treats, ice cream, and chips. They’re nutrient‑light and heavy‑handed on your health.
“Remember,” she says, “your body needs nutritional cheerleaders to sprint back to full strength.”
When Smell and Taste Take a Holiday
Tan Ying Xin (CGH) notes that a diminished sense of taste and smell can be a classic COVID side‑effect. When flavor feels flat, a patient might lean on salt or sauces, which swells up blood pressure and brings a hypertension warning.
During home recoveries, people often indulge in takeaway classics—instant noodles, canned cream soups, or slimy pastries. That’s a cash‑flow of salt and saturated fats into the system. Breakfast of champions is hard to find when it’s all about a quick fix.
Hydration Hype vs. Reality
Ms. Chow Pek Yee (KTPH) points out that water is vital. “Add a twist of lemon, a handful of berries, or some mint if plain water feels like a Monday crossword.”
CGH’s Tanya adds a practical note: “There’s buzz about coconut water post‑vaccination and during recovery, but it’s not a COVID cure. It does carry electrolytes, which are nice if diarrhea’s draining you. Just keep an eye on added sugars; plain water remains the gold standard.”
Snack Smarts for the Recovery Diet
- Popup breakfast: Whole‑meal toast with light margarine, sugar‑free jam, or low‑fat cheese.
- Warm milk: Low‑fat dairy or lightly sweetened high‑calcium soy‑milk.
- Yogurt note: Low‑fat yogurt for a late‑afternoon crunch.
CGH also recommends thin, pre‑cut meats for quick cooking, citrus fruit for vitamin C punch, either on their own or sprayed into a salad dressing. “Swap water in oatmeal with milk or let oats soak overnight for a breakfast boost,” she suggests.
The big takeaway? Use this couch‑core moment to whip up wholesome meals, experiment with recipes you’d missed, and plan deliveries of fresh veggies, meats, and poultry when needed.
Long‑Term Immune Strategy
Ms. Chow reminds us that a single set of healthy meals won’t keep COVID at bay forever. Combine a balanced plate, adequate sleep, and stress management for a robust immune backbone.
We’re backing the Health Promotion Board’s “My Healthy Plate” philosophy: Half vegetables, a quarter protein, a quarter whole grains. At KTPH, their five pillars of health are: wise eating, regular exercise, happiness, no smoking, and clean hygiene.
Foods to help you heal
Get Back on Your Feet After COVID-19—Food Edition!
Feeling a bit under the weather after a bout of COVID-19? Ms. Tan Ying Xin, the dietitian extraordinaire at Changi General Hospital, has the menu you need to power up your recovery. She’s got five easy‑to‑grab food ideas that’ll help your body fight off the virus and bounce back faster. Grab a notebook, take notes, and let’s dive in!
1. Lean Animal Protein – The Muscle‑Building Heroes
- Meat, poultry, and seafood are your best friends. They’re low in fat but rich in essential proteins that help rebuild weakened tissues. Think of them as the body’s own repair crew.
2. Eggs – The Versatile Superstars
- Eggs pack a double dose: Vitamin A (great for vision and immune function) and protein. Plus, they’re practically a culinary Swiss army knife—scrambled, boiled, or omelettes—so you’ll never get bored.
3. Citrus Fruits – Vitamin C Powerhouses
- Citrus fruits like oranges, lemons, and grapefruits are jam-packed with Vitamin C, the antioxidant every immune system needs. Chomp on a slice or squeeze into some water, and let those zingy vibes boost your defense!
4. Unsweetened Milk Fortified with Vitamin D
- Unsweetened milk gives you calcium and an extra Vitamin D boost, which helps keep bones strong and the immune system humming. Skipping the added sugars keeps the calories from running off the pedestal.
5. Nuts & Seeds – The Vitamin E Treasures
- Nuts and seeds (like almonds, walnuts, chia, and sunflower) are full of Vitamin E, an antioxidant that keeps your cells healthy. Snack on them between meals, and let the crunch remind you that recovery can taste good.
Remember, food isn’t just fuel—it’s a frontline ally in your fight against COVID-19. Try to keep these five foods in your routine, and give your body the love it deserves while you heal. Good luck, and stay healthy (and maybe a little extra snack‑time)! 🙂
Foods to avoid
Chef‑Approved Low‑Risk Diet – What to Skip, According to Ms. Bernice Tan
Got a stomach that’s a little nerve‑wracked? Good news – Ms. Bernice Tan, a dietitian from National University Polyclinics, has a neat menu of foods to steer clear of if you’re battling inflammation or gut unease. Below is her no‑go list, served up in plain‑spoken, slightly humorous style.
1⃣ Big‑Fat, Bad‑Fat, Big‑Hatred
Deep‑fried delicacies and high‑fat staples—think grease‑heavy meat cuts, piles of buttery spreads, you name it—can make your stomach feel like a popcorn‑but‑no‑popcorn machine bubbling over.
2⃣ Processed Meat Parade
Skip the cured, smoked, or canned meats. Their sodium and preservative load is a recipe for discomfort, especially if your tummy’s already on edge.
3⃣ Ultra‑Processed Zone
Those colourful, “quick‑fit” snack packs? They’re ultra‑processed and packed with additives that are nothing but a hidden storm for your digestive system.
4⃣ So‑Spicy, So‑Scoldous!
From mala plates to those wobbly chili‑laden dishes, the heat is so intense it can frost‑bite an already irritated stomach lining. One bite and you’ll feel like you’re in a sauna on kebab mode.
5⃣ Boo‑she‑al
Alcohol may sound like the life of the party, but for your stomach it can act like a relentless barista—messing with the lining, triggering indigestion, and sometimes leaving you with the nagging feeling that you might want to vomit.
All these pointers were first shared in The Straits Times—though we’re doing our best to keep it fresh and only share original content here. If you need a more detailed plan, a book‑ish resource, or wish to dive deeper, just holler!
NOTE: #COVID‑19/#coronavirus themes remain relevant in ongoing discussions on how diet impacts overall wellness.
