What to Eat -- and Avoid When You Have a Cold

Foods to Eat

- Soups. These are always healthy and comforting, and they can help to clear congestion and keep you hydrated. Choose soups that are made with broth, such as chicken soup or vegetable soup. Avoid soups that are made with cream or milk, as these can thicken mucus.

- Hot tea. Another great way to stay hydrated and clear congestion is to drink hot tea. Choose teas that are made with ginger, honey, or lemon, as these ingredients have antiviral and antibacterial properties.

- Honey. Honey is a natural antibacterial and antiviral agent, and it can also help to soothe a sore throat. You can add honey to tea, hot water, or yogurt.

- Garli. Garlic is another natural antibacterial and antiviral agent, and it can also help to boost your immune system. Crush garlic and add it to soup, pasta, or salad.

- Fruit and vegetables. Fruit and vegetables are packed with vitamins and minerals, which are essential for a healthy immune system. Choose fruits and vegetables that are rich in antioxidants, such as berries, leafy greens, and tomatoes.

- Whole grains. Whole grains are a good source of fiber, which can help to keep you feeling full and satisfied. Choose whole grains that are low in sugar, such as brown rice, quinoa, or oats.

- Lean protein. Lean protein is essential for building and maintaining muscle mass. Choose lean protein that is low in saturated fat, such as fish, chicken, or beans.

Foods to Avoid

- Alcohol. Alcohol can dehydrate you and make your symptoms worse.

- Caffeine. Caffeine can dehydrate you and worsen congestion.

- Spicy foods. Spicy foods can irritate your throat and make your symptoms worse.

- Dairy products. Dairy products can thicken mucus and make your symptoms worse.

- Sugar. Sugar can suppress your immune system and make you more susceptible to infection.

Additional Tips for Eating During a Cold

- Drink plenty of fluids. It is important to stay hydrated when you have a cold, as this can help to thin mucus and keep your throat moist.

- Eat small meals. You may not have much of an appetite when you have a cold, but it is important to eat small meals throughout the day. This will help to give you the energy you need to fight off the infection.

- Rest. Getting plenty of rest is essential for healing from a cold. Try to get 8-10 hours of sleep per night.