Feeling under the weather? Me too. So, in light of being stuck in bed with a raging headache and fever, I have decided to address the issue of nutrition while feeling under the weather. While it's easy to throw caution to the wind and binge on all things 'comfort', I would strongly advise that you take a long look at what your body truly needs in it's current state and make decisions that will help you recover faster.
Chances are, you have low energy and certainly don't feel like whipping up a gourmet balanced meal while taking Kleenex breaks. Here are some things to remember about fueling yourself for recovery.
1. Rest
While this isn't food related, it's certainly important. Your body is broken down and you need to rest to get yourself back up and running. Thus, elaborate meal preparation probably won't be conducive right now. We are looking for easy and nutritious options while sick. Go simple whenever possible.
2. Recover
Protein is one of the main nutrients your body uses in order to recover. The same is true when you're sick- especially if tissues in the body are inflamed. Remember to include protein in every meal and snack no matter what. While protein is what you need, it might not sound or taste appealing to you right now. Get creative. If your throat is sore, make a protein shake. if your tummy isn't happy with you, try some plain Greek yogurt or some bland scrambled eggs. Remember that although you may not want to, you need to eat and refuel.
3. Energize
You're probably lacking in the energy department, so pick foods that are nutrient-dense and pack a punch of energy. Think things like berries and other complex carbohydrates that your body can quickly bread down and utilize for energy. Choosing fruits with high levels of vitamin C is an added bonus.
4. Anti-inflame
I'ts no secret that your body and it's tissues are probably very inflamed. Combat this by consuming foods that have anti-inflammatory properties. A whole list can be found online. However, I like to focus on good healthy fats to decrease bodily inflammation. Reach for avocados, nuts, and healthy oils.
5. Hydrate
Remember to drink plenty of liquid while sick- preferably water and hot tea. If you can- make sure that liquid packs some nutritional value too. I love a good protein shake while under the weather. If milk-based shakes won't sit well, seek out clear liquid-based nutrition shakes like 'Boost' or 'Isopure'.
6. Go Bland
If all this food talk has your stomach turning, turn to bland foods to get you by for now. Remember, some nutrition is better than no nutrition. So, if crackers and Ginger-ale are all you can muster, then do what makes you feel best. Once you feel comfortable, try soft and milk foods like scrambled eggs, cottage cheese, non-sweetened applesauce, nut butters, bananas, brown rice and sweet potatoes.
Here's to hoping you get well soon- just don't push yourself too hard, too fast. Remember that illness needs time to run it's course. The best thing you can do is listen to your body and give it the best nutrients possible to combat whatever has set up shop inside you. Feel better soon!
Melissa Stoner R.D.
Registered Dietitian
Certified Personal Trainer
Professional Chef
Chances are, you have low energy and certainly don't feel like whipping up a gourmet balanced meal while taking Kleenex breaks. Here are some things to remember about fueling yourself for recovery.
1. Rest
While this isn't food related, it's certainly important. Your body is broken down and you need to rest to get yourself back up and running. Thus, elaborate meal preparation probably won't be conducive right now. We are looking for easy and nutritious options while sick. Go simple whenever possible.
2. Recover
Protein is one of the main nutrients your body uses in order to recover. The same is true when you're sick- especially if tissues in the body are inflamed. Remember to include protein in every meal and snack no matter what. While protein is what you need, it might not sound or taste appealing to you right now. Get creative. If your throat is sore, make a protein shake. if your tummy isn't happy with you, try some plain Greek yogurt or some bland scrambled eggs. Remember that although you may not want to, you need to eat and refuel.
3. Energize
You're probably lacking in the energy department, so pick foods that are nutrient-dense and pack a punch of energy. Think things like berries and other complex carbohydrates that your body can quickly bread down and utilize for energy. Choosing fruits with high levels of vitamin C is an added bonus.
4. Anti-inflame
I'ts no secret that your body and it's tissues are probably very inflamed. Combat this by consuming foods that have anti-inflammatory properties. A whole list can be found online. However, I like to focus on good healthy fats to decrease bodily inflammation. Reach for avocados, nuts, and healthy oils.
5. Hydrate
Remember to drink plenty of liquid while sick- preferably water and hot tea. If you can- make sure that liquid packs some nutritional value too. I love a good protein shake while under the weather. If milk-based shakes won't sit well, seek out clear liquid-based nutrition shakes like 'Boost' or 'Isopure'.
6. Go Bland
If all this food talk has your stomach turning, turn to bland foods to get you by for now. Remember, some nutrition is better than no nutrition. So, if crackers and Ginger-ale are all you can muster, then do what makes you feel best. Once you feel comfortable, try soft and milk foods like scrambled eggs, cottage cheese, non-sweetened applesauce, nut butters, bananas, brown rice and sweet potatoes.
Here's to hoping you get well soon- just don't push yourself too hard, too fast. Remember that illness needs time to run it's course. The best thing you can do is listen to your body and give it the best nutrients possible to combat whatever has set up shop inside you. Feel better soon!
Melissa Stoner R.D.
Registered Dietitian
Certified Personal Trainer
Professional Chef