Sick Days
Lisa Grentz, MS, RDN, CD
If there is one thing we can count on during winter, it’s that sick days are bound to happen. Here are a few nutrition tips to help you manage illness.
1. Go easy if you’re feeling queasy
During times of illness, solid foods often sit heavy and exacerbate discomfort. Try eating easier-to-digest foods such as soups, smoothies, applesauce, fruit, crackers, or toast.
2. Eat small portions
Appetite is often suppressed during illness. When you aren’t feeling well, seeing a full plate of food can be overwhelming, resulting in avoidance. Try reducing portions and eating small amounts throughout the day as tolerated.
3. Stay hydrated
It is important to stay hydrated when sick. Drinking fluids will help you replace fluids and electrolytes lost. Warm beverages like hot tea with honey (if over a year of age), a cup of hot apple cider, or savory broth can also help loosen mucous and relieve congestion.
Our citrus ginger slushie is just one example of a hydrating drink that can help support immune health. The citrus fruits are rich in vitamin C, which stimulates the formation of antibodies and the production of white blood cells to help the body battle against viruses. Fresh ginger is best known for relieving nausea; however, it also has anti-inflammatory and antioxidant properties.
Citrus Ginger Slushie
1 cup ice
½ cup orange juice
½ grapefruit
½ lemon
1 cup fresh spinach (optional)
1 tsp. honey (if over 1 year of age) or natural sweetener
½ tsp. fresh ginger, grated
Place the ice and orange juice in your blender. Squeeze juice from the grapefruit and lemon into the blender, careful not to get any seeds. Add spinach (if using), honey, and ginger and blend on low for 1-2 minutes. Pour slushie into large glass and enjoy!
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