How to Eat Enough Calories When Sick: A Guide to Restoring Your Energy

Did you know that when you're sick, especially with a fever, your body can burn up to 13% more calories for every 1°C increase in temperature? This is why knowing how to eat enough calories when sick is crucial to provide your immune system with the fuel it needs to fight off infection and help you feel better faster.

Quick Summary

Your body's energy demands increase significantly during illness, making it vital to consume enough calories and nutrients, even with a reduced appetite. Strategies include prioritizing nutrient-dense foods, eating smaller meals frequently, and using calorie-boosting techniques to aid recovery and prevent muscle loss.

Key Points

• Immune System Requires More Calories: Your body's metabolism increases when you're sick, especially with a fever, so you need to consume more energy to support your immune system.

• Focus on Easy-to-Digest Foods: Opt for bland, soft, and gentle foods like toast, rice, or porridge when your stomach is upset or your appetite is low.

• Embrace Calorie-Rich Drinks: Use smoothies, enriched milk, and broths to get calories and hydration when solid food is unappealing or difficult to swallow.

• Eat Small Meals Frequently: Instead of three large meals, consume 5-6 smaller portions throughout the day to keep energy levels stable without feeling overwhelmed.

• Fortify Your Food with Additions: Boost the calorie content of your meals by adding butter, cream, cheese, or nut butter.

• Avoid Sugary, Greasy, and Processed Items: Limit foods that can increase inflammation, dehydrate you, or put a strain on your digestive system during recovery.

Why Your Body Needs More Calories When You’re Sick

When you're ill, your immune system shifts into high gear to combat the infection, a process that requires a substantial amount of energy. This increased metabolic rate means your body's calorie needs go up, not down. If you don't consume enough fuel, your body will break down muscle and fat stores, which can hinder your recovery and lead to weakness. A fever, in particular, significantly increases this energy demand, so ignoring your nutritional needs can prolong your illness.

Overcoming Common Hurdles to Eating

Several symptoms can make eating seem like a chore. Nausea, fatigue, sore throat, and a loss of appetite are all common side effects of illness. However, there are effective strategies to overcome these challenges and ensure you get the calories your body needs.

Prioritize Easy-to-Digest, Nutrient-Dense Foods

When your stomach is upset, it’s best to stick to bland, easy-to-digest foods that are gentle on your system. These foods are less likely to trigger nausea and provide a foundation of energy without a lot of strain on your digestive system.

Soft, easy-to-eat options:

• White rice, toast, or crackers
• Porridge or oatmeal
• Mashed potatoes
• Soft-cooked eggs
• Bananas

Focus on Hydrating, High-Calorie Beverages

Sometimes, the thought of solid food is just too much. In these cases, calorie-dense liquids can be a lifesaver. Hydration is also a key part of recovery, especially if you have a fever.

Nourishing drinks:

• Milkshakes or smoothies with added protein powder, nut butter, or avocado
• Enriched milk made by mixing whole milk with skim milk powder
• Fruit juice mixed with honey for extra calories and a soothing effect
• Nutrient-rich bone broths or creamy soups

Embrace Small, Frequent Meals

Attempting to eat three large meals can be daunting when you have a small appetite. Instead, switch to eating 5 or 6 smaller, more manageable meals throughout the day. This keeps your energy levels more stable and makes it easier to meet your calorie goals.

Fortify Your Food with Extra Calories

Even a small portion can be more calorie-dense by adding certain ingredients. This is an effective way to sneak in more energy without increasing the volume of your food significantly.

Tips for boosting calories:

• Stir butter or cream into soups, mashed potatoes, or pasta
• Top toast or porridge with a thick layer of peanut butter, almond butter, or honey
• Add a generous amount of grated cheese to scrambled eggs or baked potatoes
• Include avocado in smoothies, on toast, or blended into soups

What to Avoid When You’re Sick

Just as some foods help, others can worsen your symptoms. To ensure a smoother recovery, it's wise to limit or avoid certain items:

• High-sugar foods: Cookies, candy, and sugary drinks can increase inflammation and may suppress your immune system.
• Greasy and fried foods: These can be hard to digest and may upset a sensitive stomach.
• Caffeine and alcohol: Both are dehydrating and can interfere with the quality rest your body needs.
• Spicy foods: While sometimes helpful for clearing sinuses, they can also irritate a sore throat or cause stomach upset.

Comparison of High-Calorie, Easy-to-Digest Foods

Food Type	Example	Calorie Boosting Method	Best For	Notes
Porridge	Oatmeal or rice porridge	Add butter, cream, honey, or protein powder	All-around comfort food; good for sore throats	Soothing, easy to swallow, and can be made very energy-dense.
Soups/Broths	Bone broth, creamy vegetable soup	Add heavy cream, cheese, or cooked, shredded meat	Hydration, soothing sore throat, upset stomach	Provides hydration and nutrients in liquid form.
Smoothies	Banana, berries, milk, protein powder	Add nut butter, avocado, full-fat yogurt	Nausea, low appetite, sore throat	Nutrient-packed and easy to drink when chewing is difficult.
Mashed Potatoes	Plain mashed potatoes	Stir in butter, cream, or cheese	Fatigue, loss of appetite	A simple, comforting dish that can be easily fortified with extra fat and protein.
Scrambled Eggs	Soft-scrambled eggs	Top with grated cheese or serve with buttered toast	Weakness, fatigue	Excellent source of high-quality protein and easy to prepare.

Meal and Snack Ideas for When You're Sick

For Nausea or Upset Stomach

• Small amounts of plain crackers or toast.
• Sipping on clear, electrolyte-rich broth.
• Ginger tea or ginger ale (the flat kind is best) to help calm the stomach.

For a Sore Throat

• Warm, soothing chicken or vegetable broth.
• Smoothies with frozen fruit and yogurt.
• Hot honey and lemon water (avoid if under one year old).
• Pudding, custard, or soft scrambled eggs.

When You Have Low Energy

• A small bowl of fortified porridge with cream and honey.
• A peanut butter and banana smoothie.
• Small pieces of cheese with soft crackers.
• A hearty, creamy soup with added shredded chicken and vegetables.

Conclusion: Fuel Your Recovery

When you are ill, your body works overtime to heal itself, and proper nutrition is one of the most powerful tools you have to support that process. By focusing on easily digestible, calorie-dense foods and staying well-hydrated, you can overcome a reduced appetite and give your immune system the energy it needs. Remember to eat small, frequent meals and listen to your body, knowing that every bite and sip contributes to your recovery. For more tips on managing your diet during illness, consult resources like the instructions on MedlinePlus: Eating extra calories when sick - adults.

Key Takeaways

• Increased Calorie Needs: Your body burns extra calories when sick, so don't starve a fever. Fueling your body is vital for recovery.
• Prioritize Easy-to-Digest Foods: Opt for simple, bland options like crackers, toast, rice, and porridge to avoid upsetting a sensitive stomach.
• Drink Your Calories: If solid food is unappealing, turn to calorie-rich liquids like smoothies, milkshakes, and nutrient-dense broths.
• Eat Small, Frequent Meals: Instead of large meals, eat smaller portions every few hours to make it easier to meet your energy needs.
• Fortify Your Food: Add extra calories to foods with simple additions like butter, cream, cheese, nut butter, or protein powder.
• Avoid Problematic Foods: Steer clear of high-sugar, greasy, caffeinated, and alcoholic items, which can hinder your recovery.
• Hydration is Key: Always prioritize fluids, especially if you have a fever, to prevent dehydration.

FAQs

Q: Should I force myself to eat when I'm sick? A: You should not force yourself to eat large amounts, as this can cause nausea. Instead, focus on small, frequent meals of easy-to-digest foods and prioritize hydrating fluids. Listen to your body and eat when you feel you can manage it.

Q: What are the best foods for a sore throat? A: Soft, soothing foods are best for a sore throat. This includes warm broths, smoothies, yogurt, porridge, and soft-cooked eggs.

Q: Is chicken soup really good for you when you're sick? A: Yes, chicken soup is excellent when sick. The warm broth soothes a sore throat and provides crucial hydration. The chicken provides protein for immune function, and the vegetables offer vitamins.

Q: How can I increase my appetite when I'm sick? A: Eating smaller, more frequent meals can help. Focus on foods that are appealing to you and don't overwhelm your senses. A short walk if you feel up to it can also help stimulate appetite.

Q: What if I can only keep liquids down? A: If you can only tolerate liquids, prioritize nutrient-dense, calorie-rich options. Good choices include milkshakes, smoothies with added avocado or nut butter, bone broths, and nutritional supplement drinks if recommended by a doctor.

Q: What about the BRAT diet for an upset stomach? A: The BRAT (bananas, rice, applesauce, toast) diet is a valid option for short-term stomach upset. These foods are bland, low in fiber, and easy to digest. However, they are not a complete source of nutrition, so you should transition back to a more balanced diet as you feel better.

Q: Are there any supplements that can help with energy when sick? A: While food is the best source of energy, some find oral nutritional supplements helpful if their appetite is very low. Discussing this with a doctor or dietitian is recommended, especially if you are concerned about your intake over a longer period.

Citations

• Do You Burn More Calories While You're Sick? - Verywell Health. https://www.verywellhealth.com/do-you-burn-more-calories-when-sick-11684007
• Nutrition for Sick Days - IG Living. https://www.igliving.com/magazine/articles/IGL_2008-02-AR_Nutrition-for-Sick-Days.pdf
• Do You Burn More Calories When Sick? Unveiling the Truth - Revive MD. https://revivesups.com/blogs/benefits-of/do-you-burn-more-calories-when-sick-unveiling-the-truth
• Eating extra calories when sick - adults - MedlinePlus. https://medlineplus.gov/ency/patientinstructions/000035.htm
• Nutrition for Strength When You're Not Well - WebMD. https://www.webmd.com/cancer/features/nutrition-for-strength-when-youre-not-well

Frequently Asked Questions

What is the best food to eat when nauseous?

When nauseous, it's best to stick to bland, low-fat foods. Plain toast, crackers, bananas, and white rice are good choices. Small sips of ginger tea or flat ginger ale can also help soothe your stomach.

Can I eat dairy products when I'm sick?

For some, dairy can thicken mucus and worsen congestion, so it's often recommended to avoid it with a cold or flu. However, for a sore throat, soft dairy like yogurt or ice cream can be soothing if it doesn't cause discomfort.

Is it better to eat hot or cold food when sick?

The best temperature depends on your symptoms. For a sore throat, warm foods like broth can be soothing. If you're nauseous, some find that room-temperature foods are easier to tolerate.

How can I get more calories without eating a lot of food?

You can increase calorie intake by fortifying your food. Add butter, cream, cheese, or nut butter to meals. Drinking high-calorie smoothies with avocado or protein powder is another effective method.

What if I have no appetite at all?

If you have no appetite, focus on drinking nutrient-dense liquids like milkshakes, smoothies, and bone broths to provide your body with energy. Eating small snacks regularly, rather than large meals, can also be more manageable.

Should I avoid all sugar when I'm sick?

It's best to avoid refined sugar, which can increase inflammation and potentially suppress immune function. Natural sugars found in fruits or honey (if over one year old) can be fine in moderation, especially if it helps you consume other nutrients.

How does rest affect my calorie needs when sick?

While resting, your body is still working hard to repair tissues and fight illness, especially if you have a fever. This process requires energy. Therefore, even with reduced activity, your calorie needs are higher than normal, emphasizing the importance of nourishment.