What to Eat When You Have COVID: Expert Nutrition Guide

Nourish your body with simple, gentle meals that support energy and recovery.

By Medha deb

Created on Sep 22, 2025

Nourish your body with simple, gentle meals that support energy and recovery.

When you’re battling COVID-19, knowing what foods can support your immune system and speed up recovery is essential. With symptoms like loss of appetite, fatigue, and sometimes altered taste, it can be challenging to nourish your body properly. This article explores what to eat, nutrients to prioritize, comforting meal ideas, and foods to avoid—backed by expert advice and nutritional science.

Why Nutrition Matters During COVID-19

Your body faces increased stress and requires more energy than usual when it fights off an infection like COVID-19. Proper nutrition can:

To further enhance your recovery, discover what to eat when facing a cold. Our visit to the complete guide on optimizing your nutrition for cold recovery highlights essential foods that can boost your immune system and speed up healing.

Support immune function and help fight infection.
Facilitate cell and tissue repair.
Maintain energy levels and reduce fatigue.
Promote a faster and smoother recovery process.

Even if you have a reduced appetite or can only manage small meals, making your calories count by choosing nutrient-dense foods is key.

What to Eat When You Have COVID-19

The ideal COVID-19 diet focuses on whole foods, hydration, and foods rich in nutrients that aid in immunity and recovery. Below, explore targeted dietary strategies and top food categories recommended by nutritionists and health experts.

1. Load Up on Vitamin C–Rich Foods

Vitamin C is critical for antibody production, immune cell function, and reducing oxidative stress—all vital for fighting infection and supporting recovery. Aim for a variety of vitamin C–packed fruits and vegetables, including:

For more insight into combating flu symptoms with diet, don't miss our highlight of the best foods to consume during flu season. Understanding these choices will not only enhance your enjoyment of meals but also bolster your body's response against illness.

Red bell peppers (higher vitamin C than oranges!)
Citrus fruits: oranges, grapefruit, tangerines
Papaya
Kiwi
Broccoli, cabbage, and other cruciferous vegetables
Berries: strawberries, blueberries, raspberries

Include at least two servings of vitamin C–rich produce daily—whether raw, blended in smoothies, or cooked in comforting dishes.

2. Get Enough Zinc and Vitamin D

Both zinc and vitamin D are essential for strong immunity. Zinc improves lung health, while vitamin D is linked to reduced risk of severe symptoms. Include foods such as:

Zinc: Seeds (pumpkin, sunflower), nuts, oysters, dark chocolate
Vitamin D: Whole eggs (especially the yolk), salmon, sardines, fortified dairy products, mushrooms exposed to sunlight, fortified orange juice

Dive deeper into building your defenses with crucial nutrients by checking out our ultimate guide to immune-boosting foods. This resource provides you with an extensive list of foods to incorporate into your diet for optimal health and recovery.

If solid food is hard to tolerate, fortified drinks or smoothies can also help meet your daily needs.

3. Lean Into Aromatic Foods

Classic aromatics—like garlic, onion, ginger, scallions, leeks, shallots, and chives—provide anti-bacterial, anti-inflammatory, and anti-viral compounds. They also add flavor, which is useful if taste is diminished. Try these serving ideas:

Chicken soup or broth with garlic, onion, and ginger
Vegetable-rich bone or lentil broths
Sautéed aromatics in stir-fries or grain bowls

A staple in many cultures, chicken soup or a plant-based alternative with lentils and lots of vegetables offers immune-boosting nutrients in a hydrating, soothing form.

4. Prioritize Protein for Cellular Repair

For additional options, you may want to explore our doctor-approved natural cold remedies that effectively soothe symptoms and promote healing. Implementing these tips can make a substantial difference in your comfort level while recovering.

Protein is vital for repairing cells, especially when you’re sick and recovering. Loss of appetite is common; here are some gentle, protein-rich options for sensitive stomachs:

Soft scrambled eggs
Bone broth or bone broth–based soups (plus extra protein from added beans or lentils)
Greek yogurt or probiotic-rich kefir
Smoothies with whey or plant-based protein powder
Nut butter on whole-grain toast
Soft tofu in soup or salads

If large meals are tough, snack on high-protein foods throughout the day or blend ingredients for easy-to-consume shakes.

5. Embrace Herbs and Spices for Flavor & Health

Spices and herbs not only provide flavor, they fight inflammation and are packed with antioxidants. Using bold seasonings is especially helpful if COVID-19 blunted your ability to taste. Boost your meals with:

For when you're struggling with discomfort, our resource detailing COVID sore throat remedies can offer immediate relief and strategies to ease symptoms. These solutions can help restore your comfort and appetite as you heal.

Garlic powder, onion powder, black pepper, cayenne, cumin, cinnamon
Capsaicin (from cayenne) may help with nasal congestion
Fresh or dried ginger, nutmeg, cloves
Low sodium curry blends, oregano, thyme, rosemary, parsley, cilantro

Don’t hold back on flavor! Creative seasoning can make meals more enjoyable and satisfying while promoting recovery.

6. Hydration: The Essential Foundation

Staying well-hydrated helps regulate body temperature, transport nutrients, and flush out toxins. Fever, sweating, and decreased fluid intake can increase your risk for dehydration, so aim for:

8-10 glasses of water per day, more if you have a fever
Broths, herbal teas (like ginger or chamomile), or clear soups
Electrolyte-rich drinks (like coconut water or low-sugar sports beverages)
Ice chips or water-rich fruit, such as watermelon, if swallowing is difficult

For those facing digestive challenges while ill, our latest guide on what to eat with an upset stomach provides vital recommendations. Understanding what nourishes your body without causing further discomfort is essential during recovery.

If plain water is unappealing, try warm beverages or diluted fruit juice (without added sugar). Avoid drinks high in sugar or caffeine, which can dehydrate you.

Foods to Avoid When You Have COVID-19

What you don’t eat is just as important as what you do. While your recovery diet should celebrate whole, nourishing foods, it’s wise to limit:

Sugary foods: cookies, candy, sweetened beverages, pastries
Highly processed snacks: chips, instant noodles, processed deli meats
Excessively salty foods: processed meats (like bacon), canned soups high in sodium
Alcohol: impairs immune function and interferes with rest
Soda or sugary fruit drinks

These foods lack essential nutrients, promote inflammation, and can hinder your recovery. Reach for whole, minimally processed options whenever possible.

Easy and Comforting Meal Ideas

When you’re sick, simple, gentle meals are often the most appealing. Here are ideas that balance nutrition and comfort:

Nourishing soups and broths: Chicken or veggie broth, with soft-cooked vegetables, aromatics, and protein
Oatmeal or porridge: Made with fortified milk or plant milk, topped with berries and nuts
Egg-based dishes: Scrambled eggs, omelets packed with spinach and tomatoes
Yogurt parfaits: Layer Greek yogurt with kiwi, orange segments, or berries
Rice bowls: Brown rice with sautéed vegetables and grilled salmon or tofu
Blended smoothies: Spinach, banana, berries, protein powder, and fortified milk

When taste or appetite is affected, keep meals small and frequent. Snack throughout the day to meet energy needs.

Sample Daily Meal Plan for COVID-19 Recovery

Meal	Foods	Key Nutrients
Breakfast	Oatmeal – topped with berries and walnuts, glass of fortified orange juice	Vitamin C, fiber, protein, antioxidants
Snack	Greek yogurt with kiwi, drizzle of honey	Protein, probiotics, vitamin C
Lunch	Chicken and vegetable soup (with garlic, ginger, onion, carrots), side of whole grain toast	Protein, zinc, vitamins A & C, healthy carbs
Snack	Smoothie with banana, spinach, protein powder, fortified milk	Protein, vitamin D, antioxidants, fiber
Dinner	Salmon and roasted sweet potatoes, sautéed broccoli & red peppers	Vitamin D, zinc, vitamin C, fiber
Hydration	Water, herbal tea, clear broths throughout the day	Fluids, electrolytes (if using broths)

Addressing Common Nutrition Challenges While Sick

Loss of Appetite

If food seems unappealing or your appetite is low, try to:

Eat small, frequent meals and snacks (every 2–3 hours)
Include calorie-dense but nutritious foods (nut butters, avocado, smoothies)
Focus on soft, easy-to-digest textures
Eat whatever sounds appetizing—even if it’s not your usual go-to

Altered or Reduced Sense of Taste/Smell

Heavy seasoning, bold spices, tangy condiments can amplify flavors
Cold foods or room temperature options may be easier to tolerate
Try tart foods like citrus or vinegar-based dressings to stimulate taste

Sore Throat or Difficulty Swallowing

Opt for warm, soothing broths and soft foods like yogurt or applesauce
Blend fruits and veggies into smoothies
Drink warm herbal teas (like chamomile or ginger tea)

Expert Tips for Eating Well With COVID-19

Stay flexible: It’s okay to rely on takeout or prepared foods if cooking isn’t feasible. Prioritize eating something over staying hungry.
Aim for variety: Vary colors and food groups for a wider range of nutrients.
Balance your plate: Whenever possible, include a source of protein, whole grain, and a fruit or vegetable at each meal.
Listen to your body: Eat when you feel able, rest when you need to, and don’t force yourself to eat large meals if you’re not up to it.

Frequently Asked Questions (FAQs)

What if I have no appetite or feel too sick to eat?

Focus on small, frequent portions, calorie-dense foods (like nut butters, smoothies, yogurt), and sips of nourishing broths. Eating anything is better than skipping food altogether.

Is there a perfect food that helps cure COVID-19?

No single food or supplement can cure COVID-19. A balanced, nutrient-rich diet supports your immune system and recovery, but no individual food can eliminate the virus.

Can I eat takeout or packaged foods if I can’t cook?

Yes. When you’re sick, convenience is sometimes necessary. Choose options with whole grains, protein, and vegetables, and avoid deep-fried or sugar-heavy items where possible.

What are the top foods to keep on hand if I get sick?

Canned or boxed soups and broths (look for low-sodium)
Eggs, yogurt, milk, tofu (easy protein)
Fresh, frozen, or canned fruits and vegetables
Whole grain breads, instant oatmeal, or rice
Nuts, seeds, nut butters
Electrolyte drinks or coconut water

Should I avoid dairy or certain foods?

Unless you’re sensitive or allergic, there’s no need to avoid dairy, which can be a good protein source. Focus on what feels soothing. Avoid foods that make you feel worse or are particularly hard to digest.

Key Takeaways

Hydrate consistently—clear fluids are essential.
Pile on immune-boosting foods: fruits, vegetables, protein, whole grains, and healthy fats.
Limit processed, sugary, and salty foods.
Any calories are better than none during illness. Don’t stress if your meals aren’t perfect.

Remember: Your nutritional needs matter, but give yourself grace. Focus on rest, hydration, and maintaining energy. As you recover, gradually expand your diet back to your normal eating pattern.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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