The aches, the chills, the stuffy noses and coughs…all of these cold and flu symptoms can make us feel lousy and can dramatically change our appetites and hydration habits.
As cold and flu season is fast approaching this year, we all remember the old saying ‘feed a cold, starve a fever’.
Do you need to change your diet when you have a cold or the flu? According to Jennifer Flood-Sukhdeo, Director of Clinical Nutrition at the Hebrew Home at Riverdale, the answer is maybe.
Here a few helpful tips to remember when you are sick with the cold or flu this year:
- Stayed hydrated
- Your body needs extra hydration when you don’t feel well. Always replace fluids and electrolytes.
- What should I do to stay hydrated when I’m feeling nauseous?
- When feeling nauseous, smaller amounts of liquids may be better tolerated. For instance, drink liquids via teaspoon, ice pops, ice chips or take small sips of liquids.
- What can I do to help boost my immune system when I’m sick?
- Citrus juices can provide flavonoids and Vitamin C, which may help boost your immune system.
- Which foods should I eat to help me feel better quicker?
- Chicken noodle soup is known to help alleviate sinus symptoms and may also soothe a sore throat. And don’t forget about the protein it provides!
- Fruits and vegetables that are rich in antioxidants are also immune boosting. When you are sick these may be easiest tolerated in the form of soups or smoothies. You can even try freezing fruits like bananas and blueberries to get those electrolytes and antioxidants!
- Protein helps to maintain and build muscle so it’s important when you are sick to consume protein to help you feel stronger.
- Which liquids should I drink to help me feel better quicker?
- Warm drinks such as tea with honey are known to help clear the sinuses and soothing on achy throat.
- Which products/foods should I avoid when I’m sick with the cold or flu?
- Dairy products may increase phlegm in some people, and may also contribute to a feeling of nausea or vomiting when sick. Eliminate or reduce if necessary.
Try our famous chicken noodle soup recipe, provided by James Iatrou, Director of Food Services at the Hebrew Home at Riverdale!
Here’s what you’ll need:
- 6 oz. Cooked Chicken Meat (White and Dark)
- 2 Quarts + 2 ½ Cups Fresh Homemade Chicken Stock
- 4 oz. Sliced Fresh Carrots
- 4 oz. Sliced Fresh Celery
- ¼ oz. Chopped Fresh Cilantro
- ¼ oz. Chopped Fresh Parsley
- ½ oz. Finely Chopped Fresh Garlic
- 4 oz. Medium Egg Noodles
Cooking instructions (Makes 11 6 oz. Portions):
- Combine Fresh Chicken Stock, Carrots, Celery and Garlic. Bring to a low boil until vegetables are almost tender.
- Add Medium Noodles and continue cooking until Egg Noodles are fully cooked.
- Add Cooked Chicken, Cilantro and Parsley.
Health tip from our experts:
Remember a healthy diet all year long will help build a stronger immune system so you can fight off colds and flus quicker.
Be sure to stay hydrated, incorporate foods with plenty of protein and antioxidants and please feel better soon!