Sick days: what to eat

Here are some ideas to keep your energy up when you’re feeling sick.

You’re starting not to feel well…

• Continue to eat every 3-4 hours, regardless of hunger.
• Eat small portions throughout the day and aim for a minimum of 200 calories per meal.
• Be sure to get in a 20/20 approved carbohydrate and protein for every meal and snack.

Now it’s worse. You’ve got nausea, vomiting, even diarrhea!

• Replenish your electrolytes by drinking an 8oz glass of Smart Water or Vitamin Water (any electrolyte-enhanced water sweetened with Fructose will work) every 1/2 to 1 hour.
• Choose 20/20 approved carbohydrates—like TLC or Akmak crackers, every 2-3 hours to provide more energy.
• Cold foods decrease nausea. So, including a cold soup, a protein shake with berries, yogurt, cottage cheese and fruit or a salad is a great way to reduce nausea.

What extra step can I do to make this better?

• Decaffeinated green tea consumption will boost your immune system.
• Consuming chicken broth or chicken soup will enhance higher protein intake and may speed up your recovery.
• Remember to continue to take your 20/20 multivitamins, fish oils and calcium supplements to ensure proper nutrient intake while sick.
• For a sore throat, use Cold-Eaze zinc lozenges (available at Bartell’s Drugs).

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