Posted on: January 17, 2011

Flu Foods

What to eat when the seasonal illness pays a visit

By Bev Bennett
CTW Features

If your throat feels like fire ants are running a marathon, a hammer is pounding a rhythm on your head and your stomach…you don’t even want to think about that. But you know your symptoms may signal the flu, and in your condition eating may be the last thing on your mind.

However, by making the right food and beverage choices you’ll be more comfortable and reduce the risk of complications from the flu, say nutrition experts. Fluids are most important when you’re battling the flu.

“You want to stay hydrated, especially if you have a fever,” says Joan Salge Blake, registered dietitian and spokesperson for the American Dietetic Association. Don’t worry about whether the beverage is nutrient-packed as long as you don’t allow yourself to become dehydrated.

“It doesn’t matter if you have soft drinks. Whatever tastes good to you; whatever beverage is comforting and familiar,” says Blake, nutrition professor at Boston University.

If you’re vomiting, wait until it subsides, usually a couple of hours, before considering any nourishment, says registered dietitian Elizabeth Raleigh.

Start with ice chips; if you can keep the chips down, slowly introduce fluids, about a quarter cup every 15 minutes.

“You can do fruit juice, herbal tea with honey, clear broth, flavored gelatin or flat ginger ale,” says Raleigh, program director of the dietetic internship in the University at Buffalo School of Public Health and Health Professions, New York. Some fluids, however, should be avoided. The dietitians caution against alcohol and caffeine that can be dehydrating and interfere with your rest as well.

When your appetite starts to return, try easy-to-digest comfort foods, such as plain toast, crackers or pretzels, says Raleigh. Skip high-fiber cereal and fats while your stomach is roiling. And yes, nutrition experts recommend chicken soup. It’s got the combination – a little protein, carbohydrates and fluids– your body needs now, according to Blake.

“Stock up on cans of chicken soup; grab a bag of frozen vegetables for nutrients. It’s a care package just in case you get the flu,” says Blake. “I’m a believer that if you stock up you won’t get the flu.”

For more information on flu symptoms and management visit the government web site at:

http://www.flu.gov/individualfamily/about/symptoms/index.html

15-Minute Freezer Chicken Soup

Here’s a comforting and quick chicken soup you, or someone in your household, can make with minimal effort.

1 teaspoon olive oil

1 garlic clove, smashed

½ cup chopped frozen onions

1 cup frozen mixed carrots and peas (see note)

4 teaspoons reduced-sodium chicken base (see note)

3 cups water

¼ teaspoon pepper

1 cup frozen cooked rice

Heat oil in large pot over medium heat. Add garlic and cook for 2 minutes, pressing garlic into oil to release flavor. Discard garlic. Add onions to pot and cook for 5 minutes, stirring occasionally. Add carrots and peas, chicken base, water and pepper. Bring to a boil over high heat, stirring occasionally. Stir in rice; reduce heat to low and simmer for 2 minutes to heat through. Makes 2 generous servings.

Note: If your stomach is rumbling, skip the carrots and peas. Chicken base is a shelf-stable paste you combine with water to make broth. Find it in soup sections of supermarkets.

Each serving has: 200 calories; 4 grams total fat; 7 grams protein; 37.5 grams carbohydrates; 1035 milligrams sodium and 3.5 grams dietary fiber.

Bev Bennett, a veteran food writer and editor, is the author of "Dinner for Two: A Cookbook for Couples" and "30-Minute Meals for Dummies"