Illness often changes the relationship people have with food, and a COVID-19 infection is no exception. While nutrition cannot cure the virus, strategic eating and drinking support the body’s ability to fight the infection and accelerate recovery. Acute illness places significant metabolic stress on the body, increasing the demand for calories and specific nutrients to fuel the immune system and maintain muscle mass. Focusing on tailored dietary choices helps mitigate common symptoms, ensure adequate energy intake, and prevent dehydration during the recovery period.
Prioritizing Hydration and Electrolytes
Maintaining fluid balance is paramount during a COVID-19 infection, as symptoms like fever, sweating, and increased respiratory rate can rapidly lead to dehydration. The body loses not only water but also essential electrolytes, which are charged minerals like sodium and potassium that regulate fluid levels and nerve and muscle function. Replacing these lost components is necessary for temperature regulation and for keeping the body’s mucous membranes moist to aid in clearing respiratory secretions.
A minimum daily fluid intake of 9 to 12 cups (2.25 to 3 liters) is often recommended, with frequent small sips being more effective than large gulps. Water is the foundation of hydration, but clear broths, such as chicken or vegetable soup, offer the added benefit of sodium and other minerals. Low-sugar electrolyte solutions or sports drinks can help replenish salts lost through sweating or gastrointestinal issues like diarrhea. Herbal teas are another good option, as they contribute to overall fluid intake and may offer soothing warmth for the throat.
Nutrient-Dense, Appetite-Friendly Choices
When appetite is low, the focus must shift to maximizing the nutritional value of every small portion consumed to prevent muscle and weight loss. The body’s increased caloric and protein needs during illness require nutrient-dense foods that are easy to prepare and digest. Aiming for 75 to 100 grams of protein daily is a general target to protect against the breakdown of muscle tissue.
Soft, energy-rich foods are generally the most tolerable, even when an individual does not feel hungry. Options like eggs, plain yogurt, oatmeal, and mashed sweet potatoes provide both complex carbohydrates for energy and protein for muscle support. Smoothies or shakes made with Greek yogurt, milk, or a protein powder are excellent ways to consume concentrated calories and protein without requiring much chewing effort. Eating small amounts every few hours, rather than attempting three large meals, can help maintain a steady supply of energy.
Dietary Adjustments for Specific COVID Symptoms
Loss of Taste/Smell
The temporary loss of taste or smell, a common symptom, can significantly reduce the desire to eat. To encourage intake, focus on other sensory aspects of food, such as texture and temperature. Varying the textures in a meal, like combining crunchy crackers with soft cheese, can make eating more engaging.
Experimenting with strong, non-traditional flavors can bypass the dulled senses. Adding ingredients like fresh herbs, garlic, onion, chili powder, or using acidic components like lemon juice and vinegar may help stimulate the remaining taste buds. Some people find that cold foods, such as refrigerated yogurt or a cool protein shake, are more palatable than hot dishes.
Sore Throat/Cough
A persistent sore throat or cough benefits from foods that are soothing and minimize irritation when swallowed. Cold foods offer a numbing effect that can temporarily relieve throat discomfort. This includes items like:
- Popsicles
- Ice cream
- Cool yogurt
- Chilled fruit purees
Warm, not hot, liquids like vegetable broth or herbal tea with honey can also be soothing for the throat. Soft, pureed foods such as cream soups, applesauce, and well-cooked rice or noodles require minimal effort to swallow.
Nausea/Gastrointestinal Issues
When dealing with an upset stomach or nausea, bland, low-fat foods are the most easily tolerated and digested. The traditional “BRAT” diet components—bananas, rice, applesauce, and toast—are gentle on the stomach lining. Plain crackers, boiled potatoes, and clear broths are also good options to provide calories without overloading the digestive system.
Limiting high-fat or fried foods is advisable, as they take longer to digest and can worsen nausea or lead to diarrhea. If vomiting or diarrhea occurs, it is particularly important to use oral rehydration solutions to replace the rapid loss of fluids and electrolytes.
Foods and Drinks That Hinder Recovery
Certain foods and beverages can actively impede the recovery process and should be minimized or avoided entirely during illness. Alcohol is a dehydrating substance that can also interfere with immune function, making it counterproductive when the body is fighting a virus. Highly processed foods, including many packaged snacks, are often low in essential nutrients and high in sodium, added sugars, and unhealthy fats.
Excessive intake of added sugar, often found in sodas and sweets, can promote inflammation in the body. High-fat or deep-fried foods are difficult to digest and can place unnecessary strain on the gastrointestinal system. Spicy foods should also be avoided if a cough or sore throat is present, as they can irritate the throat lining and trigger more coughing.