Episode 47: Diet & Nutrition
Season 1, Episode 47, May 20, 2022, 03:00 PM
Additional resources
OHA COVID-19 vaccine website: covidvaccine.oregon.gov
OHA Facebook
Safe+Strong website
Ask a Black Doctor on The Numberz
REACH webpage and REACH Facebook
Diet and Nutrition
Q1: Why does nutrition matter during the COVID-19 pandemic?
People who don’t eat a healthy diet are at a greater risk of various bacterial, viral, and
other infections. And, chronic or severe infections can lead to nutritional disorders.
Therefore, it is important for all of us to pay attention to what we eat during the
pandemic.
In a recent large study, researchers asked 593,000 adults (mostly middle-aged and
older) what they ate in February 2020, and then followed their health for the next six
months. Scientists found that people who reported eating more fruits, vegetables, and
legumes had a 9% lower risk of getting COVID and a 41% lower risk of developing
severe COVID during the study period, compared with people who reported eating
fewer fruits and vegetables.
Q2: Is there a recommended diet for people with COVID-19?
The best way to prevent COVID-19 is to get vaccinated and wear a mask in higher-
risk situations. There isn’t any particular diet or food that can prevent COVID-19 or
decrease the severity of symptoms. But all the basics of eating healthy are still
important.
OHA 3900 (9/28/2021)
Eat fruits, vegetables, legumes (lentils and beans), nuts and whole grains (such as
oats, wheat and brown rice), and potatoes and yams. Eating several servings of fruit
and vegetables a day is important. Foods from animal sources (such as meat, fish,
eggs, and milk) are good sources of protein, vitamins, and minerals. Chicken and fish
are better choices than red meat because they are generally lower in fat.
Water is the best choice for drinking fluids. But you can have other drinks that contain
water, such as unsweetened tea or coffee.
Keep processed foods to a minimum because they are typically high in sugar, fat,
and/or salt.
Q3: Cases have been increasing lately. Is it safe to eat out in restaurants?
If you are vaccinated and boosted then you have already taken the most significant
step to reduce your risk of serious illness from COVID-19. Although cases are
currently relatively low in Oregon, the pandemic is not over, so it’s still important to
keep an eye on trends. You can check case counts and hospitalizations in your
county on OHA’s data dashboards and CDC’s community levels.
What is safe is an individual decision, so it's important to understand your level of risk
and make decisions that you feel are in the best interest of your health and the health
of your loved ones. For example, if you or someone you live with are at high risk due
to medical conditions or age, consider ordering take-out or cooking at home.
If you decide you want to eat out, you can still consider how to minimize your risk of
exposure to COVID-19. Many restaurants offer outdoor seating, which generally
provides better ventilation. You can also plan your visit to find a restaurant that is not
typically crowded or go at a less busy time.
Q4: Any advice for breastfeeding mothers during COVID ?
Being vaccinated and boosted is the best thing you can do to protect your health and
the health of your baby. The COVID-19 vaccines are safe and effective during
pregnancy and breastfeeding.
If you are in isolation for COVID-19 and have a newborn, there are a few things you
can do to reduce the chance of spreading the virus to your baby:
Wash your hands with soap and water for at least 20 seconds before holding
or caring for your newborn. If soap and water are not available, use a hand
sanitizer with at least 60% alcohol.
Wear a well-fitting mask whenever you are within 6 feet of your newborn.
Keep your newborn more than 6 feet away from you as much as possible.
Consider using a breast milk pump and having a healthy caregiver feed the
baby. The caregiver should wear a mask when caring for the baby.
OHA 3900 (9/28/2021)
Q5: Are there any nutritional supplements I could take to strengthen my immune
response to COVID-19?
Existing research hasn’t conclusively shown that any nutritional supplement can
prevent COVID-19 or decrease the severity of symptoms. Few randomized clinical
trials of supplements for COVID-19 have been completed to date.
Eating a healthy diet is key to prevent nutritional deficiencies. Nutritional supplements
are not substitutes for a good diet because supplements cannot provide all the
benefits that healthy foods do. Some supplements are promoted with exaggerated or
unsupported claims.
The immune system relies on various nutrients, including vitamin C, vitamin D, and
zinc. Vitamin D is produced when our skin is exposed to sunlight, but in the winter,
the sun’s intensity is generally inadequate to produce enough vitamin D. Low levels
of vitamin D may increase the risk of some respiratory infections.
Talk to your healthcare provider if you have any questions about nutrient levels or
supplements.
Q6: How important is it to stay hydrated if I’ve tested positive for COVID-19?
Hydration and nutrition play an important role in your body’s response to and
recovery from a COVID-19 infection.
With an infection, the body must work intensely to mount an immune response. High
fever is the immune system's way of revving up metabolism to "battle the bug."
Even though you may not be thirsty or hungry, it is important that you continue to eat
and drink fluids to support your body's ability to fight the virus and support your
body's immune function. When you are dehydrated, your respiratory secretions may
thicken and are hard to clear from your lungs, which may increase your risk of
pneumonia.
Increase your fluid intake by drinking small amounts every half hour.
Water and unsweetened beverages are best. Avoid sugary drinks, including
soda, energy drinks, and even fruit juice. Most fruit juices have high sugar
content, even if they have no added sugar.
Avoid beverages with alcohol and caffeine, which can dehydrate the body
and interfere with sleep.
Document accessibility: For individuals with disabilities or individuals who speak a
language other than English, OHA can provide information in alternate formats such as
OHA 3900 (9/28/2021)
translations, large print, or braille. Contact the Health Information Center at 1-971-673-
2411, 711 TTY or COVID19.LanguageAccess@dhsoha.state.or.us.
OHA COVID-19 vaccine website: covidvaccine.oregon.gov
OHA Facebook
Safe+Strong website
Ask a Black Doctor on The Numberz
REACH webpage and REACH Facebook
Diet and Nutrition
Q1: Why does nutrition matter during the COVID-19 pandemic?
People who don’t eat a healthy diet are at a greater risk of various bacterial, viral, and
other infections. And, chronic or severe infections can lead to nutritional disorders.
Therefore, it is important for all of us to pay attention to what we eat during the
pandemic.
In a recent large study, researchers asked 593,000 adults (mostly middle-aged and
older) what they ate in February 2020, and then followed their health for the next six
months. Scientists found that people who reported eating more fruits, vegetables, and
legumes had a 9% lower risk of getting COVID and a 41% lower risk of developing
severe COVID during the study period, compared with people who reported eating
fewer fruits and vegetables.
Q2: Is there a recommended diet for people with COVID-19?
The best way to prevent COVID-19 is to get vaccinated and wear a mask in higher-
risk situations. There isn’t any particular diet or food that can prevent COVID-19 or
decrease the severity of symptoms. But all the basics of eating healthy are still
important.
OHA 3900 (9/28/2021)
Eat fruits, vegetables, legumes (lentils and beans), nuts and whole grains (such as
oats, wheat and brown rice), and potatoes and yams. Eating several servings of fruit
and vegetables a day is important. Foods from animal sources (such as meat, fish,
eggs, and milk) are good sources of protein, vitamins, and minerals. Chicken and fish
are better choices than red meat because they are generally lower in fat.
Water is the best choice for drinking fluids. But you can have other drinks that contain
water, such as unsweetened tea or coffee.
Keep processed foods to a minimum because they are typically high in sugar, fat,
and/or salt.
Q3: Cases have been increasing lately. Is it safe to eat out in restaurants?
If you are vaccinated and boosted then you have already taken the most significant
step to reduce your risk of serious illness from COVID-19. Although cases are
currently relatively low in Oregon, the pandemic is not over, so it’s still important to
keep an eye on trends. You can check case counts and hospitalizations in your
county on OHA’s data dashboards and CDC’s community levels.
What is safe is an individual decision, so it's important to understand your level of risk
and make decisions that you feel are in the best interest of your health and the health
of your loved ones. For example, if you or someone you live with are at high risk due
to medical conditions or age, consider ordering take-out or cooking at home.
If you decide you want to eat out, you can still consider how to minimize your risk of
exposure to COVID-19. Many restaurants offer outdoor seating, which generally
provides better ventilation. You can also plan your visit to find a restaurant that is not
typically crowded or go at a less busy time.
Q4: Any advice for breastfeeding mothers during COVID ?
Being vaccinated and boosted is the best thing you can do to protect your health and
the health of your baby. The COVID-19 vaccines are safe and effective during
pregnancy and breastfeeding.
If you are in isolation for COVID-19 and have a newborn, there are a few things you
can do to reduce the chance of spreading the virus to your baby:
Wash your hands with soap and water for at least 20 seconds before holding
or caring for your newborn. If soap and water are not available, use a hand
sanitizer with at least 60% alcohol.
Wear a well-fitting mask whenever you are within 6 feet of your newborn.
Keep your newborn more than 6 feet away from you as much as possible.
Consider using a breast milk pump and having a healthy caregiver feed the
baby. The caregiver should wear a mask when caring for the baby.
OHA 3900 (9/28/2021)
Q5: Are there any nutritional supplements I could take to strengthen my immune
response to COVID-19?
Existing research hasn’t conclusively shown that any nutritional supplement can
prevent COVID-19 or decrease the severity of symptoms. Few randomized clinical
trials of supplements for COVID-19 have been completed to date.
Eating a healthy diet is key to prevent nutritional deficiencies. Nutritional supplements
are not substitutes for a good diet because supplements cannot provide all the
benefits that healthy foods do. Some supplements are promoted with exaggerated or
unsupported claims.
The immune system relies on various nutrients, including vitamin C, vitamin D, and
zinc. Vitamin D is produced when our skin is exposed to sunlight, but in the winter,
the sun’s intensity is generally inadequate to produce enough vitamin D. Low levels
of vitamin D may increase the risk of some respiratory infections.
Talk to your healthcare provider if you have any questions about nutrient levels or
supplements.
Q6: How important is it to stay hydrated if I’ve tested positive for COVID-19?
Hydration and nutrition play an important role in your body’s response to and
recovery from a COVID-19 infection.
With an infection, the body must work intensely to mount an immune response. High
fever is the immune system's way of revving up metabolism to "battle the bug."
Even though you may not be thirsty or hungry, it is important that you continue to eat
and drink fluids to support your body's ability to fight the virus and support your
body's immune function. When you are dehydrated, your respiratory secretions may
thicken and are hard to clear from your lungs, which may increase your risk of
pneumonia.
Increase your fluid intake by drinking small amounts every half hour.
Water and unsweetened beverages are best. Avoid sugary drinks, including
soda, energy drinks, and even fruit juice. Most fruit juices have high sugar
content, even if they have no added sugar.
Avoid beverages with alcohol and caffeine, which can dehydrate the body
and interfere with sleep.
Document accessibility: For individuals with disabilities or individuals who speak a
language other than English, OHA can provide information in alternate formats such as
OHA 3900 (9/28/2021)
translations, large print, or braille. Contact the Health Information Center at 1-971-673-
2411, 711 TTY or COVID19.LanguageAccess@dhsoha.state.or.us.