target.fitness • December 9, 2022

Feeding your illness

What to Eat, What not to Eat when ill

When you or a loved one becomes ill, the last thing you may feel like doing is eating. It’s certainly okay to eat a little less with the flu, as you likely have a reduced appetite.


Still, you’ll need to eat the right foods to provide you with energy and nutrients while you recover.


Stay Hydrated

It’s easy to get dehydrated when ill. Not only do you eat and drink less and have an overall reduced water intake, but you also lose water with sweat when you have a fever.

Staying hydrated helps promote overall bodily function and when it comes to hydrating beverages, water ranks number one. Alternatively, try ginger tea, honey and lemon tea and lookout for juices that are without added sugars.

Foods to eat

Food is what gives your body the energy and nutrients it needs to function. Such effects are equally vital when you are ill. Still, it’s all about eating the right foods for your condition.

Consider eating the following foods when you are ill.

1. Chicken soup

The go to food for most people, Chicken soup provides plenty of benefits. The broth is a good source of fluids and electrolytes to prevent hydration. The chicken provides your body with protein and zinc. You’ll also gain Vitamin A from carrots, and Vitamin C from celery and onions, and antioxidants from herbs.

2. Garlic

While you might think of Garlic as a food-flavoring agent, it’s actually been used in alternative medicine for a variety of ailments for centuries. You don’t necessarily have to take garlic supplements, though. Eating raw garlic may also be beneficial.

3. Yogurt

Yogurt is a good source of probiotics which are “good” bacteria that can help support the immune system.

Just be sure to choose whole yogurts without any added sugars for maximum nutritional benefit.

4. Vitamin C–containing fruits and vegetables

Vitamin C is an important nutrient for your immune system, which is especially important when you’re sick.

Your body absorbs nutrients like vitamin C more effectively from the foods you eat. Foods high in vitamin C include:

  • red or green pepper
  • oranges or orange juice
  • grapefruit juice
  • kiwi
  • broccoli

Though you can also take a vitamin C supplement.

5. Leafy greens

Spinach, kale, and other leafy greens can also help boost your immune system when you are ill. They are quality sources of immune-boosting nutrients such as vitamins A, C, E, and K.

Consider adding leafy greens to a fruit smoothie, or eat them raw with a drizzle of lemon and olive oil.

6. Broccoli

Broccoli is a nutrient powerhouse that can benefit your body when you are ill. Eating just one serving will provide immune-boosting vitamins C and E, along with calcium and fiber.

Consider eating broccoli on its own or adding it to soup; just remember to be mindful of sodium content.

7. Porridge

When you’re sick, a hot bowl of porridge can be a soothing, nutritious food choice. Porridge is a great source of several immune-boosting nutrients, including:

  • copper
  • iron
  • selenium
  • zinc
  • fiber
  • protein

8. Spices

Adding certain spices to your diet, such as Ginger and Turmeric, can help ease symptoms. These spices contain anti-inflammatory properties that can help break up congestion. Consider adding them to tea or hot water with lemon.

Hot peppers and horseradish can also help clear sinus passages and alleviate mucus buildup.

What to avoid

Understanding what to avoid eating when ill is perhaps just as important as knowing what you should eat. When you’re sick with the flu, stay away from the following items:

  • Alcohol. This lowers your immune system and causes dehydration.
  • Caffeinated beverages. Items such as coffee, black tea, and soda can make you more dehydrated. Plus, many of these beverages may contain sugar.
  • Processed foods. Whether from a fast food chain or made from a box, the more processed a food is, the fewer nutrients you’ll get. When ill, your body is trying to heal itself, so it’s important to support the process with whole, nutritious foods.


With any fitness journey, there will be obstacles you must overcome and illness falls into that bracket - take note of the above and implement where necessary and get back on track asap.


For more help and advice, and to make a start on your fitness journey, just drop me a message.


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