How Do You Eat Healthy When You’re Sick?

Or a better question: is it even worth it? This past Sunday I woke up feeling like crap – nausea, fever, chills, body ache (although I am not sure how much of that “ache” was symptoms versus doing Friday’s WOD followed by Oly Saturday morning) and spent most of the day in bed (like I left my bed at 5 pm). Monday was better, but I still had trouble eating and had no energy (maybe eating only 200 calories the day before wasn’t so helpful). Since it sounds like a few other people in the gym caught a similar bug, I figured nutrition during a bout of cold/flu was a timely discussion.

My diet those two days consisted of water, Gatorade, toast, saltines, a few bites of soup, a few bites of Mexican plate with chicken and rice, and in a last ditch effort to get calories in, a vanilla milkshake. Basically, not so much my normal whole foods diet. But I really couldn’t care less. I don’t know what I would have eaten were I trying to be strict paleo. I’m sure I would have figured it out – maybe some broth, potentially a banana or some applesauce. But at that point I was more concerned about getting nutrients in without feeling worse, and worrying about a healthy diet when I was well. However, if you keep a pretty dedicated paleo diet and have a strategy for managing sick days, please share!

As for non paleo, the best foods to overcome an upset stomach (symptom numero uno of this little bug) are the BRAT diet: 

  • Banana
  • Rice
  • Applesauce
  • Toast

These foods are good because they are binding (make poop firmer) and bland, helping to ease the stomach back into normal eating. The bananas also contain potassium, which can replace nutrients lost from vomiting or diarrhea, or just give you nutrients you’re not getting because you’re not eating very much. BRAT food work best when you are done with your symptoms, though – if you are still experiencing vomiting or diarrhea stick to liquids like water or Gatorade until you can keep solid food down. You can learn more about the BRAT diet from FamilyDoctor.org.

So Basically….

  • Stay hydrated – water, electrolyte beverages, and EmergenC all work great.
  • If your stomach is upset, stick to bland foods like this on the BRAT diet until you recover.

Photo c/o Jes (Mugley)

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