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Eat simple foods after an illness
MISSISSIPPI STATE -- It turns out chicken soup may be the perfect food for winter's cold and flu season, but other foods can also help ease the transition back to health.
Rebecca Kelly, human nutrition specialist and a registered dietitian with Mississippi State University's Extension Service, said the main focus during and after an illness is getting liquids and some energy back into the body.
"If you don't feel like eating, you're not going to eat," Kelly said. "The key to recovery is to drink plenty of fluids to keep yourself hydrated and to thin and clear out the mucus."
Colds are thought to be caused by viral infections which affect the lungs and upper respiratory tract. Kelly said research suggests the body responds to this attack by sending white blood cells to the infected area, but white blood cells are ineffective against a virus. Instead of removing the infection, they congregate in the area and stimulate the body's production of mucus, which causes symptoms such as stuffy heads and sneezing.
Kelly said a researcher at the University of Nebraska Medical Center in Omaha studied the ability of chicken soup to fight colds and found in a laboratory setting that the soup tends to reduce the number of white cells that go to an area.
"There is evidence that there's something in chicken soup that helps the body recover," Kelly said. "Others believe it works because it's a comfort food, while still others think it's because the steamy, hot food helps clear the head."
Regardless of why or how it works, Kelly suggested eating homemade or prepared chicken soup with vegetables and broth during an illness.
If chicken soup doesn't sound good, try clear liquids. Kelly said these are defined not by their color but their transparency and liquid consistency at body temperature. Clear liquids refer to all carbonated soft drinks; flavored and unflavored gelatin; fruit juices such as apple, cranberry or grape and strained citrus juices; coffee or tea; soups, broth and bouillon; plain hard candy; and frozen popsicles.
None of these foods provide much nutrition, but they do give the body needed fluids and most offer energy in the form of sugar. They also help produce saliva that helps thin mucus in the throat.
"You're eating these foods because you're sick," Kelly said. "You won't be eating them for a long time, but simply until your system can tolerate more."
Avoid fatty foods if suffering from nausea and avoid fatty foods and dairy products if suffering from diarrhea. Plain saltine crackers or dry toast are good first foods, followed by oatmeal and bananas and then pudding as tolerated.
"Try small amounts of food and see what works for you," Kelly said. "The body needs energy to recover from an illness, so try to begin eating a little food as soon as possible."
Contact: Dr. Rebecca Kelly, (662) 325-3080