A Guide to Post-COVID Nutrition by Dr. Joline Fernandes

Dr. Joline Fernandes

Medically reviewed by

Dr. Joline Fernandes


4 min read


Drinking kadhas to speed your post-COVID recovery? That was so last year! Eating fatty acids and saying no to saturated fats is a post-COVID nutrition tip by Dr. Joline Fernandes. Boost your immunity with more golden tips!

Key Takeaways

  • Eating a seasonal fruit every day is key to a speedy recovery
  • Vitamin D-rich foods like cod liver oil help to protect your lungs
  • Foods like amla, nuts, and leafy vegetables help post-COVID pregnant mothers

The third year into the COVID-19 pandemic has made all of us realize the importance of post-COVID nutrition! Believe it or not, there’s a direct relationship between our nutritional intake and immune health.

Most of us who have been affected by the novel Coronavirus have noticed a decrease in appetite or weight. As a result, the need to focus on post-COVID nutrition has drastically risen.

If you are on a path to recovery, here’s what expert nutritionist, Dr. Joline Fernandes has to say!

Post-COVID Nutrition Tips for Patients

A balanced diet with moderate carbs, proteins, and fats will help you bounce back to your original healthy form. We spoke to Dr. Joline for some post-COVID nutrition tips, and she said, “Patients with chronic conditions like diabetes, heart and respiratory conditions need to take special care of their diet. Eating a local fruit every day is essential for a speedy recovery.”

She added, “If you are eating salads, then including a cooked sabzi in your meal is very important. It helps to absorb all the nutrition from your food into your blood.” In some cases, consuming antioxidants and minerals, especially vitamins C and D, is necessary. The best post-COVID nutrition tip is consuming several Vitamin D-rich foods like cod liver oil and mushrooms because they protect your lungs.

When we asked Dr. Joline to elaborate on post-COVID nutritional tips for patients with chronic conditions, she said, “Make your staple grain like rice or wheat a part of your diet. Try dividing your diet into 4-5 meals a day! For example, vegetarians can include paneer and beans, while non-vegetarians should limit their intake of red meat. Also, people with renal conditions should keep a check on their water intake.”

Additional Read: Nutrition Advice for COVID-19

Increasing fatty acids in your everyday diet is an integral post-COVID nutrition hack. Foods like fish, seeds, ghee, and peanuts are rich in fatty acids. However, Dr. Joline also advised, “Don’t confuse fatty acids with saturated fats! Avoiding food items like processed cheese, tinned and canned foods is a big ‘don’t’ when it comes to post-COVID nutrition.”

Are Kadhas Effective in Beating COVID-19?

Most of us have looked up ‘How to make kadhas’ to prevent or fight against COVID-19. But, the question is – are they effective? According to Dr. Joline, “Homemade kadhas can help! A shot at the night right before bed can help a smooth recovery. I recommend a milk-based kadha with Ginger, Turmeric, and Kesar, or you can even make a kadha with essential herbs and spices like Tulsi, Neem, Clove, and Cinnamon.”

However, do not follow the ‘more the merrier’ policy in the case of kadhas. Instead, you should only have one cup, i.e., 250 ml per day, based on the dosage recommended by Dr. Joline.

Additional Read: Home Healthy Diet for COVID Survivors

Nutritional Tips for Pregnant Women Post-COVID

While contracting COVID-19 was a significant cause of anxiety for many, pregnant women were on the extreme end. Most pregnant women who have COVID or are COVID survivors should take care of their diet regime and nutritional intake.

We spoke to Dr. Joline about some critical nutritional tips for pregnant women post-COVID. She said, “Post-COVID nutrition guidelines for pregnant women to recover quickly would include foods rich in antioxidants and Vitamins C, E, and A.”

“In addition, they can increase their supplemental intake of Zinc, Selenium, Omega 3, Omega 6 fatty acids to stay healthy”, she added.

Foods recommended for pregnant women post-COVID are:

  • Green leafy vegetables
  • Amla
  • Melons
  • Carrot
  • Mango
  • Almonds
  • Walnuts
  • Cashew nuts
  • Sunflower seeds
  • Flax seeds
  • Chia seeds
  • Rajma
  • Eggs
  • Chicken
  • Meat
  • Fish

How to Prepare for a New COVID Wave?

Even though the current number of COVID-19 cases in India is not a major cause of concern, precautions are still necessary. While masking up and social distancing is still a relevant preventive measure, nutritional tips can also come in handy!

According to Dr. Joline, “To prepare in advance, some effective nutritional tips that can help to boost your immunity and overall health are millets, fruits, and chutney in your everyday diet. Also, sleeping well and exercising is key to maintaining good health.”

Try following the above advice and post-COVID nutrition guidelines to remain happy, healthy, and anxiety-free!

However, if you struggle to maintain good health, connect with Dr. Joline Fernandes to book a consultation immediately. Never compromise on health!

Published on 29 Sep 2022Last updated on 19 Apr 2023

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Joline Fernandes

Medically reviewed by

Dr. Joline Fernandes

, BHMS 1 , Diploma in Diet and Nutrition 2


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