When you get sick, one way to help yourself recover faster is to eat. But eat carefully.

“You probably won’t feel like eating or drinking very much while you’re feeling bad,” says Karen Lawson, registered dietitian for BlueCross BlueShield of Tennessee. “Hopefully, your illness will be brief, but make sure you’re eating and drinking the right things to keep your strength up.”

Here’s what you need to know about eating and drinking enough to help you recover.

What to eat when you’re sick 

Karen Lawson: I recommend the classics for someone with a cold, flu or other upper respiratory virus: broth, crackers, Jell-O and apple sauce. In fact, it’s a good idea to keep your pantry stocked with these staples, just in case.

Chicken soup is always a good option to help you recover and scientific evidence proves it. It’s comforting, offers protein and seems to have some anti-inflammatory properties. (Depending on which version you eat, it might even have some veggies, too.)

If you’ve battled a stomach virus, you want to ease back into eating. First, make sure you can keep liquids down and stay hydrated. When your stomach feels more settled, eat small amounts of bland food that is easy to digest. A good way to remember what to eat after a round of nausea is BRAT: bananas, rice, applesauce and toast. Other options include plain noodles, crackers, mashed potatoes, plain chicken, oatmeal and popsicles.

Don’t tax your stomach by eating greasy or fatty foods too soon. Avoid dairy products, spicy foods, sodas, juices, coffee, and acidic foods like oranges and tomatoes. Anything that’s heavy, spicy or irritating to your GI tract is best avoided until you’re recovered.

What to drink when you’re sick 

Karen Lawson: Water is always a good option for hydrating or rehydrating. But depending on your situation, you may also consider some of these drinks.

• Oral rehydration solutions. If you’ve lost a lot of fluids from vomiting or diarrhea, you might want to drink a beverage with electrolytes. These drinks can replace potassium, sodium and chloride.
• Diluted ginger tea with honey can be soothing. You might also try decaffeinated herbal tea.
• Fruit juice. Acidic fruit juices can irritate a sore throat, but you can add some juice to water for a boost of flavor and some vitamin C.
• Ginger ale or other sodas which are lighter in color can be appealing to someone with an upset stomach.
• Coconut water. Some people like to consume their electrolytes this way, but these drinks can be high in sugar.

You may want to avoid coffee and caffeinated beverages while you’re sick. Alcoholic beverages can dehydrate you quickly, so you should avoid them, too. Always check with your provider if you have specific dietary limitations.

What about electrolyte drink mixes? 

Karen Lawson: If you’re not eating well or skipping meals due to feeling sick, drinks with electrolytes could have some benefit. If you have an ongoing health condition, ask your doctor to be sure these are a good choice for you.

Some brands contain more than 1,000 mg of sodium per serving, and some contain a lot of sugar. These could affect your blood pressure or blood sugar negatively. So, always read nutrition labels.

Bottom line 

Karen Lawson: As you recover from being sick, it can take time for your body — and your appetite — to recover. Try to be patient. However, if you can’t keep down liquids for 24 hours, call your doctor. Also, if you have any chronic medical conditions like diabetes, you may want to talk with your doctor for more specific instructions about what to eat and drink.

More from Karen Lawson on WellTuned

Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.