What to Eat When Your Child is Sick

Despite your best efforts to keep them healthy, your child might still catch a virus. Did you know that children get an average of eight to ten colds a year? Generally, they only start building up immunity after they start kindergarten. While there's no cure for the common cold, there are steps you can take to keep your child comfortable and well-nourished while they fight off the virus.

Rest and Hydration

Make sure your child gets plenty of rest and stays hydrated. When your child has a mild cold with symptoms like sneezing, coughing, and a runny nose, diluted juice, water, soups, and broths are great for maintaining hydration. If your child has a fever, vomiting, or diarrhea, follow your pediatrician's advice for fluid replacement. Older children can drink herbal teas with honey and lemon.

Healthy Fruits

Offer your child a variety of soft fruits that are not only rich in vitamins and minerals that support health and immunity but also contain plenty of water to help meet their fluid needs. Foods rich in vitamin C include lemons, limes, oranges, grapefruits, and berries. While vitamin C doesn't completely prevent colds for most people, getting plenty of it might make you feel better and help you get over a cold faster.

Simple Meals and Nutritional Support

A sick child might not have a good appetite, so provide mini-meals based on what they like to eat. Avoid greasy, fried foods and opt for simple starchy foods like rice and noodles, which are gentler on the stomach. Try bananas, rice, applesauce, or toast. If you can add some vegetables, that's great, but the focus should be on ensuring your child gets enough nutrition.

Warm Chicken Soup

Warm and soothing, chicken soup is a well-known remedy. Not only does it help meet your child's fluid needs, but it also has anti-inflammatory properties that may help ease cold symptoms. For a more filling soup, you can add some rice or noodles and cooked, chopped vegetables.

Other Food Suggestions

Germ Fighters: Kale, broccoli, cranberries, green tea, red onions, and blueberries contain an antioxidant called quercetin, which may help fight the common cold.

Ginger: A cup of fresh hot ginger tea can help clear nasal congestion and soothe the throat. Some studies suggest that this spicy root may help prevent the common cold by blocking viruses.

Dairy Products: Milk, ice cream, and cheese do not produce more mucus. If your child wants ice cream to soothe a sore throat, they can enjoy it.

Garlic: Scientists believe garlic contains compounds that might fight the common cold, and some evidence suggests garlic may help prevent colds.

By following these dietary suggestions, you can help keep your child comfortable and well-nourished during a cold, aiding in a quicker recovery.