INTRODUCTION:

As we know that the entire world is going through COVID-19 pandemic, and as a consequence, everyone's lifestyle has been stopped. No daily work pressure but quarantined at home whole day more than a month is troublesome in all aspects. Improper diet and no such exercise are causing increased body weight, acidity, lethargy during these days. So, better food choice and regular exercise are the only ways to cope up this situation. There are other important factors for patients who are suffering from various diseases. So far data says, COVID-19 infection risk more prone to chronic patients suffering from co-morbidities ^1,2,3,4,5.

Meals planning ^6,7,9,12:

The article suggests that our meals should be healthy as well as palatable. Almost 41% of people belong to middle-class families in India, and during this lockdown situation, they should have fundamental choices manageable at home. Hence, right nutrition means containing regular food items proportionately which are readily available, cheap and best in our local market. A proper amount of vegetables and fruits are always helpful ^6,7,19.

Breakfast:

Is the first meal of the day; hence it should be healthy and tasty. Options which can be included are :

1. 2 slice of brown bread (1 piece contains 75 calories), if not available, a person can opt for regular bread with little butter and one boiled egg (71calories). Heart patients should only consume egg whites. Vegetarians can opt for 50gm of cream less cheese in place of an egg.

2. Poha, a popular dish in Indian breakfast platter which is healthy as well as tasty. A regular portion of "Kanda (onion) poha" contains 182 calories (approx.)

3. Oats pancake and types of Oats are very readily available in all kitchens nowadays. It is healthy due to a right amount of dietary fibre. People are often suffering from constipation during this lockdown as a prevalent problem. Veg. oats pancake can be made up of essential vegetables like carrot, onion, oats, green chilli, spinach if available (80 calories approx.). Non-vegetarians can add 1egg into it.

4. An ordinary person can have an age-old Indian breakfast the platter having roti/chapati and vegetables, which is very famous in north India. Usually, homemade polka, weight 25gm (approx.) that contains 61 calories (approx.) along with mixed vegetables or can be made up of potatoes.

In between breakfast and lunch, the person should have one fruit. The study suggests that 100gm -200gm apple (53kcal), guava, watermelon (32kcal), banana (90 kcal) (diabetic should avoid banana), oranges (64 kcal), cucumber (17 kcal), grapes (68 kcal) and similar fruits are easily available nearby during this lockdown situation ^6,7,9,12,

Lunch:

Vegetarians can have rice, pulses with sufficient mixed vegetables. It can be either made up of pointed gourd (parwal as pointed gourd), potato (1portion 155 cal. approx.), pumpkin soup (1portion 58 calorie approx.), bitter gourd (100gm 35calorie approx.) Brinjal (100gm 26calorie), ladyfinger (100gm 33calorie) etc., along with this. A person should incorporate 100 gm of curd (246kcal) which helps to improve immunity ^7,8,12.

Non-vegetarians can have platter as mentioned earlier along with fish/chicken (60gm approx.) Rohu (97cal), Catla (127calorie) ,chicken 100gm(165calorie). Either vegetarian or non-vegetarian, the patient should always incorporate salad in the diet which can be made up of sliced cucumber (15cal), tomato (100gm - 16cal), onion (50gm - 20cal) ^7,9,12.

Dinner-It should always be lighter, so you can have two pcs. chapathi (50 gm whole wheat flour), around 100 gm mixed vegetables along with curd + salad or raita. Dinner should be preferably veg.oreinted but non-vegetarian who missed non-veg. foods at lunch may add 50 gram fresh fish or preferably one egg white.

Few people are there who suffers from a gluten allergy, and they cannot have wheat products; hence they can have a small amount of rice (approx. 70-75gm) ^5,6,12,15,18.

Lockdown total fitness ^{10,11,13,14,16} :

The article reviews and suggests that in addition to diet, home exercise should be going daily to keep all fit and cope up the coronavirus outbreak. Gym goers can also practise at home through treadmill, basic dumbbell or simple yoga cum aerobics. A person can still enjoy a workout at home and burn those calories.

1. Senior citizen usually suffers from multiple health ailments, and they suffer from Atonic constipation due to less movement. For them, easy exercises suggested such as yoga-like Pranayama, Kapalbhati, Shavasana, Anulomvilom, Brikhaasan.

2. Laughing yoga session- due to lockdown all laughing yoga centres and parks are closed; hence you can do laughing yoga at your home only, it improves circulation of blood stimulates your immune system, reduces stress hormone and alleviates depression.

3. Adults and children-They should work out twice a day for a total of 1 hour. It can be freehand exercises, jogging, skipping, stretching, squats, push up, pull-ups etc.

Fight against COVID-19 by right nutrition: ^{12,15,16,19,20},

There is no evidence of food which is associated with Corona Virus transmission. But there is a high probability of transmission while shopping or receiving food delivery from an infected person. Good hygiene plays an essential role while handling food to prevent foodborne illness ^17,18,20.

· Wash fruits and vegetables thoroughly with running tap water

· Packaging cans should be appropriately wiped with disinfectants ^17,18

· Wash your hands properly for at least 20 seconds with soap and water before preparing any food.

· Use different chopping boards for vegetables, Non Vegan items etc.

· Cooking should be done at recommended temperatures only

· Check expiry dates of non-perishable items and also to keep perishable items to a refrigerator.

· Wash your hands with soap and water before eating

· Use clean utensils for preparing and eating.

Table.1: Healthy vegetables and fruits during the lockdown ^20,21,22

Seasonal Vegetables and Fruits

Foods Item (calorie/ 100gm)

Avoidance in some cases ^29,30

Vegetables

Potato-97cal

Onion-40cal

Brinjal-25al

Ladyfinger-33cal

Raw pumpkin-26cal

Bitter gourd-34cal

Snake gourd-100cal

Pointed gourd-

Tomato-16cal

Cabbage-23cal

Cauliflower-23cal

Spinach-23cal

Garlic

People with diabetes should avoid potatoes. Uric acid patients should avoid tomatoes. Thyroid patients should avoid cabbage, cauliflower and spinach ^24-27

Fruits

Oranges

Grapes

Cucumber

Watermelon

Apple

Guava

Banana

These fruits are seasonally available and usually helpful for all healthy people, but they may be not suitable for diabetic and chronic kidney disease patients. Further, if there is a concern of water restrictions or potassium, creatinine or other health issues, also must avoid ^24-28.

Some essential tips to be healthy, managing lockdown ^21,22,23:

· Proper preplans with a very positive mind to follow under any circumstance.

· Selection of right ingredients to prepare a healthy meal with a proportion of carbohydrate, protein, fat.

· Never skip breakfast and never add unwanted medicines or supplements unless the expert's recommendation.

· One hour of minimum exercises with a sequence of yoga followed by aerobics or cardio and best practice time is early morning or 2^nd option evening at the home campus only.

· Enough drinking water (except some diseases like CKD or CVD etc.) and drink enough after 15 minutes of each meal, not with it. Chewing foods properly means better absorption of the nutrients.

· More fluids or additional electrolytes during summer or while you are sweating.

· Two serving of fibre-rich fruits like guava/apple and at least one serving of citrus fruit like Mosamabi/Orange.

· The right selection of the time to consume of each fruit, tea, coffee, meals including lunch should be 12 noon-1 pm and diner around 9 pm.

· Good hygiene always like two times teeth brushing, 1-time bath at winter and two times summer and avoid hot water. Most importantly washing hand at every 1 hr interval, using a face mask, and shopkeepers should use hand gloves also.

· Avoid working until late at night but try to get up early and finish the same.

· Avoid continuous look at computer screen whatsoever LED or TFT but stressful to eyes.

· Use cotton cloths and 1 day alternatively change to your socks and all inners and use a good quality leather shoe for formal work in the case going for long outside.

· During exercises at early morning avoid pollution rich zone or air-conditioned areas rather open-air available with enough oxygen. As per data, 34% of cities in the world are from India as most polluted cities.

· Avoid all kind of fast foods, fried foods which are not only high calorie but the cause of CVD or obesity or other lifestyles disorders.

· Avoid all kind of soda, cola, artificial juices, salty foods replacing to good fresh fruits and more vegetables up to 400gm from each group per day ³¹.

· Go through once the nutritional facts written backside of each food packet or know what you eat.

· Avoid coffee at night and accept green tea but not milk tea having more calories.

· Do not practise too many exercises at home even or while you are a little sick or feeling not well also though pressure from a physical instructor rather suitable for you.

· Never have heavy dinner at marriage or other occasions but keep always counting and under 60ml of wine with a post diner 15 min. walk to adjust calorie.

· Excellent ongoing work whole day and try to cut down stress. Adopt some kind of hobbies and have a tight sleep at night always up to 7 hours or 8 hours if you were stressed last day.

Special note:

The advice or suggestions written here in this article are entirely generalized. The article is based on foods habits and availability of foods during the crisis period. Hence, a patient or person should get a customized diet plan, if needed from an experienced dietitian.

CONCLUSION:

During this COVID-19 crisis period, everyone can be fit he or she accurately follows the home-based diet and at least 45 minutes of exercises per day. The advice is that during these days always wear a face mask (if going outside), wash hands by ordinary soap, drink plenty of water and also wash eyes from time to time. Home-based moderate work or calorie burn through your hobbies are also good enough but not sleeping or sitting idle. Moreover, do not spread the rumour, not panic but keep following the guidelines as per WHO and respective medical bulletins/news and doctors’ advice.

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Receivedon 27.07.2020 Acceptedon 17.08.2020

Int.J.Tech.2020;10(1):39-42.

DOI: 10.5958/2231-3915.2020.00007.3