You need to eat something, even if you don’t feel like it.

When people are sick with a cold or the flu, eating usually is the last thing on their minds, said Dr. Madhazi Peechara, a family practitioner at Eastern North Carolina Medical Group in Rocky Mount. Unfortunately, this can make it harder for a person to bounce back quickly from being sick.

“If you want to get better sooner and you want to get strong, keep eating. Other-wise, when the virus is gone you may stay tired and weak for a longer time. This definitely helps to get better sooner. If not, it gives you the strength to do day-to-day activities,” Peechara said.

This might seem like a case of easier said than done, especially when you are dealing with unpleasant side effects of being sick, said Tiffany Hendren, a registered dietician at Nash General Hospital. The key is to take in the nutrients your body will allow.

In the beginning, a good broth and some crackers might be all someone who is unwell can keep down, Hendren said. When you are ready for solid food, you might need to stick with the B.R.A.T. diet – bananas, rice, apples and toast. These bland, easily digestible foods won’t bother a sick stomach. Avoid dairy products, which can upset a stomach.

“You don’t want to put anything in your stomach that is going to make it feel worse. So go bland and not too much sugar. Sugar can actually feed viruses,” Hendren said.

Once your stomach calms down enough to handle something more, choose foods that fall into three categories: fruits and vegetables; lean, protein-rich foods; and whole grains, Peechara said. Fruits and vegetables are essential because they contain antioxidants to boost your immune system. Green leafy vegetables, berries, oranges and other citrus fruits are rich in vitamins and minerals your body needs. Whole-grain foods are a good source of fiber, which will help with digestion.

High-fat meats and processed foods are harder for your stomach to digest and probably only will make you feel worse, Peechara said. Stick with lean meats such as chicken, turkey and fish, which are low in fat and bland enough that they shouldn’t upset your stomach. Simply flavor them to the degree that your stomach can handle.

“Your stomach is already upset and spicy food kind of irritates your stomach, so you don’t want to do that,” she said.

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SIDE DISH

Fresh Spinach And Mushroom Medley

2 teaspoons olive oil

2 garlic cloves, minced

1/2 cup mush-rooms, chopped

3/4 pound fresh spinach leaves, washed (do not dry), stemmed and coarsely chopped (about 21/2 cups)

2 tablespoons fresh lemon juice

Salt and pepper to taste

In a wok or heavy skillet, warm the oil over medium-high heat. Add the garlic and saute for 10 seconds. Add the mushrooms and saute for two minutes.

Add the spinach, cover and steam for two to three minutes until it wilts. Add the lemon juice and pepper and serve.

Recipe from “Diabetic Meals in 30 Minutes – Or Less!” by Robyn Webb

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SOUP

Chicken Noodle Soup With Vegetables

2 onions, chopped

2 cups carrots, sliced

2 cups celery, sliced

10-ounce package frozen green beans

2 teaspoons salt (optional)

1/4 teaspoon black pepper

1/2 teaspoon dried basil

1/2 teaspoon dried thyme

3 tablespoons dry parsley flakes

4 cups water

2 1/2 to 3 pounds chicken, cut up

1 cup uncooked thin noodles

Place all ingredients in slow cooker except chicken and noodles. Remove skin and any fat from chicken pieces. Place chicken in cooker on top of rest of ingredients. Cover and cook on high four to six hours.

One hour before serving, remove chicken; cool slightly. Cut meat from bones. Return meat to cooker and add noodles. Cover and cook on high one hour.

Serve immediately.

Recipe from “Fix-It and Forget-It Lightly” by Phyllis Pellman Good

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MAIN DISH

Cod With Tomato-Fennel Salsa

For the salsa

1 large tomato, chopped

1 small white onion, chopped

1/4 teaspoon dried thyme

1/4 teaspoon fennel seeds, crushed

1/4 teaspoon salt, divided

1/4 teaspoon black pepper, divided

For the fish

4 5-ounce cod or halibut fillets

2 teaspoons olive oil

To make the salsa, combine the tomato, onion, thyme, fennel seeds, 1/8 teaspoon salt and 1/8 teaspoon pepper in a small bowl. Mix well; set aside.
Spray the rack of a broiler pan with olive oil nonstick spray and preheat the broiler.

Sprinkle the cod with the remaining salt and pepper and drizzle with the olive oil. Place on the broiler rack and broil 5 inches from the heat until just opaque in the center, about six to eight minutes. Serve topped with the salsa.

Recipe from “Weight Watchers in 20 Minutes” edited by Deborah Mintcheff

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DRINK

New England Delight

1/2 cup unsweetened applesauce

1/2 cup fresh or frozen blueberries (rinsed if fresh)

6 mint leaves, rinsed

6 ice cubes

Pour the applesauce, berries, mint and ice into a blender. Blend on high speed until smooth and serve immediately.

Recipe from “The Ultimate Smoothie Book” by Cherie Calbom