Maintaining strength through proper nutrition when you have a cold, flu or other sickness can be difficult. A stuffed up nose may cause you to lose your appetite, or vomiting and diarrhea may make it challenging to keep food down. Fortunately it does not take heavy, greasy meat dishes to ensure enough protein in the daily diet. When you are sick, light foods like yogurt, poached eggs, and broth can satisfy your protein needs while providing a comfortable, easy-to-eat meal.
Step 1
Increase protein-rich fluids. Start with a chicken or beef broth either warm or hot according to your tastes. Proceed to a chicken noodle soup if you can digest the broth without problems. Chicken noodle soup helps thin the mucous secretions caused by a cold or flu, according to registered dietician Joanne Larsen.
Step 2
Drink gelatin. Prepare a flavored gelatin packet with water or fruit juice and consume it as a liquid rather than waiting for it to set.
Step 3
Eat dairy products. A small container of yogurt has about 11 g of protein, according to the Centers for Disease Control and Prevention. Eat pudding or ice cream if yogurt is not to your taste.
Step 4
Eat eggs. Eggs are complete protein, according to the Centers for Disease Control and Prevention, but they often seem lighter and easier to eat than an heavy piece of meat. Try eggs poached or hard- or soft-boiled rather than fried in butter or grease.
Step 5
Eat or drink slowly and consume five to six small meals a day rather than trying to consume three large, regularly scheduled meals when you are sick, according to the National Cancer Institute.
Tips and Warnings
- Do not eat anything for several hours after vomiting, then introduce fluids by sucking on ice chips, advises the University of Michigan Health Services. Sending more food into an upset stomach may trigger vomiting. Always drink plenty of fluids when sick.
- Consult your doctor whenever a child or an adult with diabetes or other negative health conditions has a fever or vomiting and diarrhea. Monitoring blood sugar, electrolyte and nutrient levels of children, diabetics and other individuals with underlying health conditions when they are sick is critical to maintain health.
Things You'll Need
- Eggs
- Chicken or beef broth
- Yogurt
- Pudding
- Gelatin
References
- Center for Disease Control and Prevention: Protein
- National Cancer Institute: What to Do About Feeling Sick to Your Stomach and Throwing Up
- Ask the Dietitian; Comfort Foods to Eat for Colds and Flu; Joanne Larsen MS RD LD
- University of Maryland Medical Center: Diabetes -- When You Are Sick
- University of Michigan Health Services: Diarrhea and Vomiting
