What to Eat While Sick: Creating a Healthy Diet to Help Fight Illness

Introduction

When you’re not feeling your best, it can be hard to think about eating healthily. But the truth is that what you eat when you’re sick can have a big impact on how quickly you recover, as well as how effective any medication or treatment is. In this article, we’ll explore what to eat while sick and provide tips on how to make sure your diet will help, rather than hinder, your recovery.

Create a Healthy Diet to Help Fight Illness

When you’re sick, your body needs extra nutrients and vitamins to fight off the illness. According to registered dietitian and nutritionist, Arielle Levitan, MD, “Focus on nutrient-dense foods that are high in protein, such as fish, chicken, eggs, yogurt, nuts, seeds, and legumes. These will help boost your immune system and provide energy.”

These types of foods can also help to keep your blood sugar levels stable, which will reduce fatigue and help you to feel better. Additionally, Dr. Levitan recommends eating foods that are rich in Vitamin C, beta carotene and zinc, as these vitamins and minerals are known to help support the immune system.

But it’s not just what you should eat when you’re sick; it’s also important to avoid certain foods. Dr. Levitan advises avoiding dairy, sugar, processed foods and anything high in fat, as these can be difficult to digest and can actually make your symptoms worse.

How to Make Comfort Foods That Are Actually Good for You

When you’re sick, you may crave comfort foods – but that doesn’t mean you have to resort to unhealthy options. There are plenty of ways to make traditional comfort foods healthier, so you can still enjoy your favorite dishes without compromising your recovery. For example, you can make a nourishing soup with chicken, vegetables and quinoa, or a stew with lean beef, root vegetables and lentils.

You can also get creative with your favorite dishes and add nutritious ingredients to them. For instance, if you’re making macaroni and cheese, try adding some steamed broccoli or spinach to get an extra dose of vitamins and minerals. And if you’re baking a cake, try substituting some of the sugar with applesauce or banana puree.

The Benefits of Eating Fresh Fruits and Vegetables When You’re Sick

Fresh fruits and vegetables are packed with vitamins, minerals and antioxidants that can help your body fight off illness. According to nutritionist Jessica Cording, “A variety of produce will help ensure you’re getting the essential nutrients you need to help your body fight infection.”

When you’re sick, it can be difficult to eat a lot of fresh fruits and vegetables because of nausea or lack of appetite. To make it easier, try blending them into smoothies or juices, or adding them to soups or stews. You can also freeze them into popsicles or mix them into yogurt or oatmeal.

What to Avoid Eating When You’re Sick

It’s important to remember that some foods can actually make your symptoms worse. High-fat, processed and sugary foods can cause inflammation and weaken your immune system, while caffeine and alcohol can dehydrate you and interfere with your sleep. Additionally, spicy foods can increase your body temperature and irritate your stomach.

It’s also a good idea to avoid raw foods, such as sushi and salads. Although these are usually very healthy, they can contain bacteria that can make your illness worse. So it’s best to stick to cooked foods until you’re feeling better.

Easy Recipes for When You’re Too Sick to Cook

When you’re not feeling well, the last thing you want to do is spend hours in the kitchen cooking. Fortunately, there are plenty of easy and nutritious recipes that won’t take much time or effort. For example, you could make a frittata with eggs, vegetables and cheese, or a stir fry with tofu, veggies and brown rice.

To make meal prep even easier, you can make a big batch of something at the beginning of the week and then reheat it throughout the week. You can also make double batches of soups, stews and casseroles and freeze them for later. This way, you’ll always have a healthy meal on hand when you’re feeling too sick to cook.

Conclusion

Eating the right foods when you’re sick is essential for a speedy recovery. The key is to focus on nutrient-dense foods that are high in protein, vitamins and minerals, such as fish, chicken, eggs, yogurt, nuts, seeds, and legumes. You should also avoid dairy, sugar, processed foods and anything high in fat. Additionally, don’t forget to include plenty of fresh fruits and vegetables in your diet, as these are packed with vitamins, minerals and antioxidants that can help your body fight off illness.

Finally, remember that you don’t have to sacrifice taste for nutrition. There are plenty of ways to make traditional comfort foods healthier, and many easy and nutritious recipes that won’t take much time or effort. So the next time you’re feeling under the weather, focus on creating a healthy diet that will help your body heal and get back to feeling its best.