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Healthy eating

There is a lot of information about diet, nutrition and health. This can make it difficult to know what to do. 

The Eatwell Guide give simple information about healthy eating guidelines. There are several versions. The Eatwell Guide gives information for people eating a diet which includes some meat, fish and dairy. The Plant-based Eatwell Guide [PDF] is helpful for those who have a vegan diet. Specific information for different cultural diets can be found here: South Asian Eatwell Guide [PDF], African Caribbean Eatwell Guide.

The NHS also has tips on healthy eating as well as information on eating a healthy, balanced diet from the British Nutrition Foundation.

The evidence also suggests that a Mediterranean-style diet is highly beneficial.

This diet includes:

  • vegetables and fruits
  • fish and seafood
  • nuts and seeds
  • legumes - beans, chickpeas, lentils
  • potatoes
  • wholegrain breads
  • herbs and spices
  • healthy fats: extra virgin olive oil, avocados, olives and avocado oil
  • yoghurt, eggs, cheese and poultry eaten in moderation

Managing weight

Being a healthy weight is important for your health. Being overweight can increase your risk of a more severe COVID-19 infection.

Some people have found that they gained weight during the COVID-19 pandemic. You may have gained weight while recovering from COVID-19. 

There is a lot of information on managing obesity online. Why not start with the BDA fact sheet on achieving a healthier weight?

New evidence 

Eating more vegetables, fruits and fish was related to a lower chance of having COVID-like symptoms (Acosta-Navarro et al., 2024)

Researchers in Vietnam surveyed almost 4,000 people who had COVID-19-like symptoms but tested negative for the virus. They wanted to know if what these people ate affected their symptoms.

Findings

  • People who reported eating more vegetables, fruits, and fish were less likely to experience COVID-19-like symptoms
  • This type of diet may also help reduce chronic inflammation

What it means for you:

  • Eating a diet rich in fruits, vegetables, and fish is already a healthy choice
  • This study suggests that following this diet might also help you avoid or reduce the severity COVID-19-like symptoms

Eating more plant-based foods may reduce the risk of hospital admission with COVID-19 (Soltanieh et al., 2023)

This study explored whether eating a lot of plant-based foods affects how sick people get from COVID-19.

How the study worked

  • Participants: 141 people in Iran who were in the hospital with COVID-19 took part.
  • Method: Researchers asked the participants how often they ate 147 different foods over the past year (daily, weekly, or monthly) and in what portion sizes. The foods were sorted into three groups:
    • Healthy: Whole grains, fruits, veggies, beans, nuts, and healthy oils.
    • Less Healthy: Sugary drinks, white bread/rice, fruit juices, and sweets.
    • Animal: Meats, fish, eggs, and dairy.
  • Each person got a "plant-based food index" score based on how much of each group they ate.
  • Findings: People with a higher plant-based food index score (meaning they ate more healthy plant foods and fewer animal/less healthy foods) had:
    • Less severe COVID-19 symptoms
    • A lower risk of being admitted to the hospital
  • Limitations: The study was small, so the findings might not apply to everyone. It didn't consider important factors like exercise habits or wealth, which could also affect health outcomes.

What it means for you:

The results suggest that you might lower your risk of severe COVID-19 symptoms and needing hospital admission by:

  • Eating less meat
  • Eating more healthy plant foods like beans, lentils, vegetables, fruits, seeds, and wholegrain bread

Having a healthy diet may reduce severity of COVID-19 symptoms (Mazidi et al., 2021)

Researchers wanted to know if a person's usual diet affected the severity of their COVID-19 symptoms. They looked at the eating habits of almost 600,000 people who reported their health information via the ZOE app.

  • Findings: people who ate a mostly plant-based diet (focusing on fruits, vegetables, beans, whole grains, nuts, and seeds) generally reported less severe COVID-19 symptoms.
  • Limitations: Most people in the study were wealthier. The results might not be the same for everyone, especially those with different financial or living situations.

What it means for you:

  • The study suggests that a healthy diet might lead to a less severe case of COVID-19 if you get sick
  • A diet high in plants provides essential nutrients that your immune system needs to function correctly, such as vitamins A, C, D, E, B vitamins, and healthy fats (omega-3s). These foods also contain helpful natural compounds called polyphenols that are good for overall health

Want to know more about nutrition and COVID-19? 

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