what can i actually eat when i’m sick? your sick day nutrition guide 🤧

When a cold, flu, or other unwelcome bug blindsides us, food is often the last thing on our minds. But here’s the tough-love truth: staying nourished and hydrated is one of the fastest, most effective ways to get you out of bed. Let’s break it down.

the fluid fanatic 💦

Hydration is absolutely key to bouncing back. Anything is better than nothing!

Your fluid superheroes are…

• water

• electrolytes (gatorade, pedialyte, or an electrolyte powder mixed with water)

• warmth (broths, soups, or soothing teas)

Why fluids are the MVPs.

• body temp regulation

  Essential for managing fevers.

• replenish & refill

  Replaces fluids lost from sweating, vomiting, or diarrhea.

• mucus removal

  Helps thin out mucus. Get that out of here!

• delivery driver

  Acts as the vehicle for your infection-fighting immune system cells throughout your body.

foods are fuel 🥯

Your nutritional needs may actually increase when you're sick, so this is the time to prioritize getting those nutrients in.

For nausea or vomiting, reach for foods that are easy on your system, like bananas, rice, applesauce, and toast. While this isn't a long-term eating plan, bland foods can help you safely get through the worst of it.

Dietitian Tip! Ginger is a natural superstar for nausea. Try ginger ale, ginger candies, or add fresh ginger to soups and teas.

spotlight nutrient: vitamin C 🍋‍🟩

This iconic nutrient plays a crucial role in supporting your immune system and acts as a powerful antioxidant. Don't forget to grab your citrus fruits (oranges and lemons), berries, peppers, tomatoes, and broccoli.

listen to your body (the intuitive part)

Try eating small meals or snacks every few hours to keep your energy up and consistently support your recovery. You're giving your body exactly what it needs, when it needs it.

Keep listening to your body, take it slow, and hopefully, you’ll be back to feeling like yourself soon!

If you need personalized sick day nutrition ideas, reach out to us here to see a Registered Dietitian or schedule with us below!

written by Andrea Peller + Aby S. Fewel

Registered Dietitian Nutritionists