A common symptom of COVID-19 is a loss of smell and taste. With two of your senses not working normally, food may seem less appealing. However, even if your senses aren’t as sharp, here are a few considerations for your diet if you are battling COVID-19.
As we’ve learned over the past two years, and through multiple variants of COVID-19, people’s symptoms associated with the virus are often different. Some people experience respiratory symptoms including a cough, congestion, and shortness of breath. Others experience muscle soreness, fatigue, and gastrointestinal issues. Depending on your symptoms, nutritional needs and desires may differ, however, there is one universal nutritional recommendation especially if you are suffering from a fever or diarrhea.
Hydration is critical!
Your body needs adequate hydration to thrive and even more when you are ill. You can get this hydration in several ways:
- Water: Increase your daily intake of water to help keep your body hydrated, especially if you are suffering from fever or diarrhea. You can even squeeze some lemon and add ginger to your water. Ginger may help reduce nausea and has immunity-boosting properties.
- Tea with honey: Honey often soothes sore throats and coughing
- Broth: Broths can provide protein and can be comforting for upper respiratory ailments.
- Juice: If you are having trouble eating, juice can provide the calories your body needs.
- Seltzer: Drinking a variety of fluids can help with hydration.
- Electrolyte drinks: If you have diarrhea or a fever, these types of drinks (coconut water, Pedialyte, and Gatorade are examples) can help replenish electrolytes that you may be losing.
Nutritional Needs
In addition to staying hydrated, it is important to continue to take in calories to support your recovery and protein to help maintain weight and muscle mass. A great way to maintain calories is to make fruit smoothies. Smoothies can be packed with vitamins when made with fruit and vegetables, which support your immune health. You can also fill your smoothies with ingredients like greek yogurt or milk products to keep your protein intake high.
Chicken noodle soup has long been associated with helping you feel better when battling the flu or a cold, and for good reason. Soups can be a great way to get protein, hydration, and a bit of comfort. Soups also freeze well, so if you like to be prepared, you can always freeze a few portions in case you or any of your family members become sick with a cold, the flu, or COVID-19.
Foods to Avoid
When you’re sick, appetites often wane. It is likely that you will have little desire to eat these types of food and beverages, but we encourage you to avoid the following types of beverages or foods:
- Alcohol can be dehydrating and detrimental to your recovery.
- Crackers, spicy food, or acidic food (like lemons and vinegar) can be irritating to a sore throat.
- Cruciferous vegetables (broccoli, cabbage, cauliflower), whole grains, and beans can be difficult for people to digest. If you are already dealing with gastrointestinal upset, these may be foods to avoid for the short term.
The best recommendation is to do what you can to avoid contracting the COVID-19 virus. Continue to wear masks in public places, wash your hands frequently, and most importantly, get vaccinated!