When recovering from an illness like COVID-19, proper nutrition supports the body’s defenses and helps manage symptoms. The body needs extra energy and nutrients to combat the virus and facilitate recovery. Focusing on specific foods and hydration strategies can help replenish what the body loses during infection and aid in recuperation.
Prioritizing Hydration and Gentle Foods
Staying well-hydrated is important when experiencing COVID-19, especially with symptoms like fever, vomiting, or diarrhea that cause fluid loss. Adults should aim for 2.5 to 3 liters of fluid per day, or about 8 to 12 eight-ounce cups. Frequent, small sips are often more manageable than large quantities.
Water is the simplest and most direct way to hydrate, but other fluids offer benefits. Clear fruit juices, such as apple or grape, provide calories and electrolytes. Broths and clear soups also offer hydration and electrolytes, while being gentle on a sensitive stomach. Oral rehydration solutions, sports drinks, or coconut water help replace lost electrolytes if diarrhea or vomiting are present.
Alongside hydration, focus on gentle, easy-to-digest foods, especially when appetite is low or symptoms like a sore throat or nausea are present. Foods like bananas, rice, applesauce, and toast are low in fat and fiber, making them easy on the digestive system. Cooked carrots and peeled white potatoes are also suitable options. Chicken noodle soup provides hydration, easily digestible protein from chicken, and warmth that can soothe a sore throat and help clear congestion.
Nutrient Support for Recovery
As acute symptoms subside, providing the body with nutrients supports the immune system and aids in tissue repair. Protein is important for rebuilding and repairing cells damaged during illness, and adequate intake can help prevent muscle loss. Aim for 75 to 100 grams of protein per day, incorporating sources like lean meats, poultry, fish, eggs, and plant-based options such as legumes, nuts, seeds, and tofu.
Vitamins play a role in immune function. Vitamin C, an antioxidant found in citrus fruits, kiwi, berries, and bell peppers, helps protect immune cells and aids in fighting infections. Vitamin D, often called the “sunshine vitamin,” is also important for immune health and can be found in fortified foods like milk and orange juice, as well as fatty fish like salmon. B vitamins, present in whole grains, contribute to energy metabolism and nervous system health.
Minerals like zinc regulate the immune system and may help lessen the severity of viral illnesses. Good sources include nuts, seeds, lean meat, and dairy products. Iron, found in leafy greens, supports oxygen transport throughout the body. Healthy fats, such as those in avocados, olive oil, and nuts, provide concentrated energy and contain anti-inflammatory omega-3 fatty acids, which may help reduce inflammation.
Foods to Limit or Avoid
While focusing on nourishing foods, certain items can worsen symptoms or hinder recovery. Highly processed foods, often high in sugar, unhealthy fats, and sodium, offer limited nutritional value and may contribute to inflammation. Sugary drinks, including sodas and many fruit juices with added sugar, can lead to blood sugar spikes and offer little beneficial nutrients.
Alcohol should be avoided as it can cause dehydration and interfere with the immune system’s ability to fight the virus. Spicy or greasy foods might irritate a sensitive stomach or throat, leading to discomfort, nausea, or diarrhea. Cruciferous vegetables and beans, while generally healthy, can be difficult to digest when sick, causing gastrointestinal upset.
Practical Eating Tips While Sick
When appetite is low or energy is limited during illness, adjusting eating habits can make a difference. Instead of large meals, try eating smaller, more frequent meals or snacks throughout the day. This approach can help ensure a steady intake of calories and nutrients without overwhelming the digestive system. Listening to your body’s hunger cues is important, but even if not very hungry, try to consume small amounts of nutrient-dense foods.
If taste or smell are affected, experimenting with strong flavors like ginger, garlic, or herbs can make food more appealing. Varying food textures, from soft to crunchy, can also help stimulate the senses and make eating more enjoyable. Having simple, easy-to-grab options readily available, or preparing meals in advance, can reduce the effort required to eat when feeling unwell.