Foods To Eat When You’re Sick and How To Keep Your Healthy Habits on Track

During winter, our health and healthy habits may suffer. This is because in the colder weather and when there are fewer hours of sunlight, there may be an increased spread of colds, flu and other respiratory infections. These can leave you feeling tired, run down, less motivated to eat well or even exercise.

But being unwell doesn't mean you need to abandon your healthy habits completely. Instead, it’s about giving your body what it needs to recover, while making realistic choices that help you feel your best. One of the most important places to start is with nutrition.

“Did you know 70% of the immune system exists in the gut. Our gut health impacts not only physical and psychological well-being but also our immune system," says Moshy Accredited Dietitian Kirby Sorenson. “This is why it’s so important to not overlook gut health.”

Our immune system is there to protect us from harmful substances, like germs from bacteria and viruses, that might make us unwell. It’s made up of various organs, cells and proteins [1]. 

White blood cells, which are also known as leukocytes, are an important part of the immune system, as they defend the body against harmful bacteria, viruses, and parasites and can trigger inflammation, which helps the body respond to infections and clear damaged tissues and pathogens [2].

The aim is to stay well nourished, rested, giving our bodies the support it needs to help fight these sicknesses and respond to illness. Nutrition plays an important role in helping to support a well-functioning immune system, and key nutrients can help our bodies function well, with vitamins like vitamin C, vitamin D, zinc, vitamin A and probiotics [3]. 

Important nutrients our bodies need to help fight infections:

​​Vitamin C is a powerful antioxidant and critical for the best performance of different immune cells, allowing them to effectively defend the body against harmful invaders. Having sufficient vitamin C intake is important for a strong immune system [4].

Vitamin D plays a key role in regulating the body's immune responses, helping it to react appropriately. Vitamin D intake is important for a balanced and healthy immune system [5].

Zinc is an essential mineral that plays a vital role in the healthy development and proper function of immune cells, which are crucial for the body's defense system. Zinc is important for an optimal immune response [6].

When you're unwell, you may not have much of an appetite or feel like preparing complicated meals. You also might want to reach for quick snacks or processed food for ease. 

“You don't need to force yourself to eat a perfect diet, but you should try to focus on on well balanced and nourishing meals,” says Kirby. 

Fruit and vegetables provide a range of vitamins, minerals, antioxidants and fibre [7].

“If you're struggling with your appetite, try easy options such as bananas, oranges, mandarins, berries, kiwifruit or cooked vegetables,” adds Kirby.

“Frozen or tinned fruit and vegetables can also be a convenient option when you're unwell because they require little preparation and can be stored for longer.”

Soup can be an easy winter meal when you're feeling under the weather. Vegetable soup, chicken soup, lentil soup and other nourishing options can provide fluids and nutrients while being relatively easy to eat.

Adding ingredients such as beans, lentils, chicken or other protein sources can make soup more filling and nutritious.

Protein is important for maintaining and repairing body tissues and supporting normal body functions [8]. 

“Easy options can include eggs, yoghurt, fish, chicken, tofu, beans, chickpeas and lentils. If cooking feels like too much effort, keep convenient protein-rich foods available so you have something easy to reach for,” says Kirby.

Vitamin C also plays an important role in normal immune function [9]. Citrus fruits such as oranges and mandarins, as well as kiwifruit, berries, broccoli and capsicum, can all contribute vitamin C to your diet.

However, eating large amounts of vitamin C won't magically cure a cold. The aim is simply to maintain a balanced diet that provides the nutrients your body needs.

“It doesn’t prevent contraction of colds. However, it is effective in reducing duration and severity by antihistamine action and immune enhancement specifically relieving cold-like symptoms,” says Kirby. 

“If you use vitamin C after the onset of symptoms it may reduce severity and duration. Distributing doses across the day, three times a day.”

Vitamin D helps regulate the body's immune responses. Fatty fish such as salmon, tuna and mackerel, as well as eggs and mushrooms, can provide vitamin D. Vitamin D can also be produced by the body following exposure to sunlight, although individual needs vary and some people may require supplementation [10].

“Vitamin D has protective effects against respiratory tract infections,” says Kirby.

“Consider supplements. They are most effective at higher doses (>2000 IU during high risk times of year).”

Zinc is an essential mineral involved in normal immune function. Foods containing zinc include meat, shellfish, eggs, legumes, nuts and seeds. Including a variety of these foods in your diet can help you meet your nutritional needs [11].

“Zinc reduces the chance of getting sick by protecting against infection through supporting antimicrobial peptide production and cellular immune response,” says Kirby. 

“If you are already sick, you can supplement zinc lozenges within 24 hours of onset of flu-like symptoms.”

Staying hydrated is particularly important when you're sick, because it helps regulate your temperature if you have a fever, can replenish any water lost through sweating, help thin mucus if you are congested and help flush toxins out [12]. 

“Water is a simple choice, but other fluids can contribute too. Depending on what you feel like, you could also have herbal tea, broth, soda/sparkling water, or water-rich foods such as fruit and soup,” adds Kirby.

“If you're experiencing vomiting, diarrhoea, fever or significant fluid loss, you may need to pay particular attention to hydration. Rather than worrying about drinking a specific ‘immune-boosting’ drink, focus on regularly taking in fluids throughout the day.”

For any health concerns, seek medical help.

Kirby says these are a type of flavonoid that acts as a powerful antioxidant. 

“Adding them can reduce the chance of getting sick or reduce the duration of sickness,” she explains.

“Aim to include fresh teas (unfermented green tea), berries, cocoa, fava beans.”

If you want to add more vitamin C, vitamin D and zinc to your diet, a varied, balanced diet may help you get the nutrients your immune system needs. 

Here are some nutritious and readily available foods to include in your meals…

Mandarins, oranges, lemons, limes and grapefruit are well-known sources of vitamin C. They also provide antioxidants and other beneficial plant compounds [13].

Kiwi fruit is particularly high in vitamin C and can contain even more than an orange per serve. It also provides vitamin K, vitamin E, folate, potassium and fibre [14].

Strawberries, blueberries and raspberries provide vitamin C along with a range of antioxidants, fibre, vitamin K, manganese and potassium [15].

Capsicums are an excellent source of vitamin C and also provide vitamin A, vitamin E and B vitamins, including B6 and folate [16]. “Capsicums are higher in vitamin C than most fruits too,” says Kirby.

Broccoli provides vitamin C, fibre and a range of antioxidants. Its fibre content also helps support a healthy gut, which plays an important role in overall health and immune function [17].

Spinach contains vitamin C as well as beta-carotene, which the body can convert into vitamin A. It also provides iron, manganese, vitamin K and folate [18].

Salmon, tuna and mackerel are among the better food sources of vitamin D. They also provide omega-3 fatty acids, protein and other nutrients that support overall health [19].

Egg yolks contain vitamin D as well as zinc, protein and a range of other vitamins and minerals, making eggs a convenient addition to a balanced diet [20].

Sunflower seeds provide zinc and vitamin E, along with healthy fats and other nutrients. Sprinkle them over salads, yoghurt or porridge for an easy way to add extra nutrients [21].

Lean beef, including steak and lean mince, is a good source of zinc, protein, iron and B vitamins. Zinc is particularly important for the normal development and function of immune cells [22].

Oysters are exceptionally rich in zinc, while crab and lobster also provide useful amounts. Shellfish can also contribute protein, iron and vitamin B12 to your diet [23].

Almonds and hazelnuts provide vitamin E, healthy fats and some zinc [24]. They make a convenient snack or can be added to breakfast, salads and meals for extra crunch and nutrition.

Eating well doesn't have to be expensive, particularly during winter. Some affordable staples can make it easier to nourish yourself and your family while keeping your grocery bill under control.

Fruits and vegetables that are in season are often more affordable, particularly when you shop at local markets or look for seasonal specials at the supermarket. Choosing what’s in season can help you get more variety into your diet while keeping costs down.

Frozen fruits and vegetables can be more affordable than fresh, last much longer and are often frozen soon after picking, helping them retain many of their nutrients. They’re a convenient option for smoothies, soups, stir-fries and other meals.

Staples such as oats, rice, beans and lentils are budget-friendly, nutritious and versatile. Buying larger quantities can help reduce the cost per serve, but make sure you’ll use them before they expire.

Beans, chickpeas and lentils are excellent sources of protein, fibre, vitamins and minerals. They’re also inexpensive, making them an easy way to add nutrition to meals without spending a lot.

Carrots, sweet potatoes and potatoes are affordable, versatile and packed with nutrients. They provide vitamins, minerals, fibre and antioxidants and can be used in everything from soups and stews to salads and side dishes.

Garlic and onion are inexpensive ways to add plenty of flavour to meals. They also contain plant compounds that may support overall health, so keep them on hand to add to soups, sauces, stir-fries and other recipes.

Canned tomatoes, fish such as tuna and sardines, beans and some fruits can be affordable and convenient sources of important nutrients. Where possible, choose varieties with no added salt or sugar, or rinse canned foods such as beans before using them.

Fruit and vegetables don’t need to look perfect to be nutritious. Buying “imperfect” produce can be a great way to save money while helping reduce food waste. You may also find imperfect or surplus produce through local growers and online suppliers.

Affordable whole grains such as oats and brown rice provide fibre and other important nutrients. Fibre also helps support a healthy gut, which plays an important role in overall health and immune function.

You don’t need a large garden to grow your own food. A few pots of herbs such as basil, rosemary, mint or parsley can add plenty of flavour to meals and may help you make the most of your groceries.

Planning meals around seasonal produce and supermarket specials can also help keep healthy eating affordable. You don't need expensive ‘superfoods’ or supplements to eat a nutritious diet.

It's completely understandable to have less appetite when you're sick. If a large meal feels unappealing, try eating smaller amounts more frequently.

Easy foods such as toast, crackers, soup, yoghurt, smoothies, bananas, rice, eggs or porridge may be easier to tolerate depending on your symptoms and usual diet.

“Don't put pressure on yourself to eat perfectly. For a few days, your priority may simply be getting enough fluids and some nourishing food into your body while you recover,” says Kirby.

“If you're unable to keep fluids down, aren't eating for a prolonged period or are concerned about your symptoms, seek medical advice.”

The idea of ‘boosting your immune system’ can make it sound as though there's a particular food you need to eat when you're sick. But your immune system is much more complicated than that. The goal isn't to find a miracle food. It's to provide your body with the nutrients and energy it needs to support normal immune function and recovery.

“Consistently eating a healthy diet with plenty of fruits and vegetables is what you need to ensure your immune system is functioning at its best,” adds Kirby.

“Nutrition does play a crucial role in helping to support a well-functioning immune system, and key nutrients can help our bodies function well, with vitamins such as vitamin C, vitamin D, zinc, vitamin A and probiotics.

“This is why eating a varied diet throughout the year is more important than suddenly trying to eat large amounts of particular foods when you become sick.”

One of the biggest mistakes you can make when you're unwell is expecting yourself to maintain exactly the same routine you have when you're healthy.

Your body may need more rest, and that's okay. Instead of aiming for perfection, think about maintaining the habits that are realistic while allowing yourself time to recover.

If you're exhausted, rest. You don't need to force yourself through a workout because it's on your schedule. Sleep and recovery are important parts of looking after your health.

“Getting enough of these three key nutrients, alongside a variety of other healthy foods, lays a solid foundation for a healthy immune system, but remember, it's not just about food,” says Kirby.

“Other lifestyle factors including good hygiene, reducing stress, prioritising good sleep, and maintaining a consistent exercise routine can also play a significant role in supporting our body's natural defences.”

If you're sick, taking a break from exercise isn't going to undo months of healthy habits. Your body needs energy to recover, so listen to how you're feeling.

Once you're well enough, gradually return to your normal exercise routine rather than trying to make up for missed workouts.

When you're sick, cooking an elaborate meal can feel impossible.

“Make things easier by keeping some simple staples at home, such as frozen vegetables, eggs, oats, canned fish, beans, lentils, soup ingredients and frozen fruit,” says Kirby. “Healthy eating doesn't need to involve complicated recipes.”

Frozen fruit and vegetables can be particularly useful during winter.

“It can help reduce food waste, plus they are convenient and can be used in everything from smoothies and porridge to soups, curries and stir-fries,” says Kirby. 

“Having healthy options available means you're less reliant on takeaway food when you're too tired to shop or cook.”

Being sick isn't the time to obsess over whether every meal is perfectly nutritious.

If you're craving a comforting meal, have it. A few days of eating differently won't undo your healthy lifestyle. The bigger picture matters much more than one meal, one day or even one week.

However, eating all processed and minimally nutritious food for days on end won’t help give your body the essential nutrients it needs to help support your immune system. 

Looking after yourself when you're sick is important, but so is supporting your health between illnesses. There doesn't seem to be just one food that can boost your immunity or make your immune system strong, but there are ways you can protect or build up your immune system without having to break the bank:

Eat a healthy and balanced diet that is high in vegetables and fruit (frozen or fresh), whilst including lean proteins, healthy fats and high fibre carbohydrates is key.

Eat food that is low in preservatives as well as added sugar and added salt. Swap white flour and white rice for wholemeal flour and wholemeal rice, as well as other wholegrain foods that are high in fibre as well as fermented foods, which will help keep your gut microbiome healthy.

Regular physical activity is important all year round. You don’t need to spend hours at the gym to benefit, either. Walking, swimming, cycling, running, strength training or simply being active throughout the day can contribute to better overall health.

Aim for activities you enjoy and can do if you’re not feeling your best or motivated, like walking.

If you feel stressed, it can impact your sleep and energy levels, as well as your overall wellbeing, so trying to keep stress in check can help you keep your immune system strong. Try aiming for between 7-9 hours sleep each night, and minimise stress as much as you can. 

If you drink alcohol, try keeping it to moderate levels and not use it as a way to relax or minimise stress. This is because alcohol can interfere with sleep, so cutting back may benefit, especially if you feel run down. 

If you smoke it can affect your lungs and respiratory system, which can make it harder for your body to fight off infections [25]. Quitting can benefit your overall health.

Wash your hands regularly and keep up good hygiene practices, as this can help reduce the spread of germs.

When you're sick, it can be tempting to reach for supplements marketed as ‘immune boosters’. But more isn't necessarily better when it comes to vitamins and minerals.

“Supplements can be useful for people who have a nutritional deficiency or have been advised by a healthcare professional to take a particular nutrient. However, they shouldn't replace a varied and balanced diet,” adds Kirby.

“Nutrients in those supplements may fill any nutritional gaps a person might be having to meet their daily requirements for the correct immune function, but you won’t be able to boost your immune system from supplements like you do with a vaccination.”

Once you're feeling better, you don't need to suddenly overhaul your entire lifestyle.

Return to your normal meals, gradually increase your physical activity and prioritise getting back into a consistent sleep routine. You may find that your appetite, energy levels and motivation take a little while to return to normal.

Try not to compensate for time spent resting by restricting your food or exercising excessively. Instead, focus on getting back to the healthy habits that make you feel good.

Wellness is about consistency, not perfection. Getting sick is part of life, particularly during winter. It doesn't mean you've undone your healthy lifestyle, and you don't need to ‘make up’ for days spent resting or eating differently. The best approach is to nourish your body as well as you can, stay hydrated, prioritise rest and give yourself permission to slow down while you're unwell.

Once you're feeling better, you can gradually return to your usual healthy habits.

If you are still feeling unsure and would like further information or need individualised support, we recommend seeking advice from an accredited practising dietitian or medical professional.

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