COVID-19 can significantly disrupt your body's systems, from triggering an inflammatory response that suppresses appetite to causing lingering changes to taste and smell. The journey to recovery, for many, includes intentionally and gently reintroducing food into your routine. The key is to be patient with yourself and to focus on nutrient-dense foods that provide the energy and building blocks your body needs to heal.
The First Steps: Rebuilding Your Routine
Returning to regular eating can be daunting, especially with a diminished appetite. Start with simple, manageable changes that don't overwhelm your system.
Eat Small, Frequent Meals
Instead of aiming for three large meals, which can feel intimidating, switch to 5-6 smaller meals or snacks throughout the day. This keeps your energy levels stable and prevents you from feeling uncomfortably full. Some easy ideas include a handful of nuts, a small yogurt cup, or a piece of toast with peanut butter. For those with low energy, pre-portioned snacks are an excellent way to ensure you're getting calories without much effort.
Prioritize Protein and Energy
Protein is crucial for muscle repair and recovery, especially if you've experienced unintended weight loss. High-calorie, high-protein foods should be your focus. Consider adding extra protein and calories by:
- Stirring skimmed milk powder into whole milk, soups, and porridge.
- Adding cheese, butter, or cream to sauces, vegetables, and potatoes.
- Snacking on nuts, seeds, nut butters, and high-protein yogurt.
- Choosing high-energy drinks like homemade smoothies with yogurt or pre-made nutritional supplements if solid foods are too much.
Hydrate and Rebalance
Staying well-hydrated is essential for all bodily functions and helps transport nutrients. Drink 8-10 cups of fluid per day, including water, diluted fruit juices, and nourishing drinks like milkshakes and soups. Avoid drinking excessive liquids with meals, as this can fill you up too quickly.
Make Meals a More Appealing Experience
If you're finding food unappealing, creating a pleasant dining environment can help. Use smaller plates to make portions look less overwhelming, and add visual appeal with colorful fruits and vegetables. Eating with family or friends can also make meals feel more enjoyable and less like a chore.
Overcoming Changes to Taste and Smell
Lingering anosmia (loss of smell) and ageusia (loss of taste) can be one of the most frustrating after-effects of COVID-19. As smell is a major component of flavor perception, these changes can make eating a difficult experience.
Flavor Experimentation
Experiment with strong-flavored foods and different flavor profiles. If savory foods taste bad, try more sour or sweet options, and vice-versa.
- Enhance flavor: Add herbs, spices, mustard, or lemon juice to your dishes.
- Change temperature: Some people find that cold foods are more palatable than hot ones. Try a cold chicken salad or a smoothie instead of a hot meal.
- Embrace new textures: If you can't taste flavor well, texture becomes more important. Try combining crunchy and smooth textures, like adding nuts or croutons to a soup.
Smell Training
Smell training, or olfactory training, involves regularly smelling different scents to help retrain your brain to recognize them. This is thought to help repair damaged olfactory neurons over time.
- How-to: Sniff four distinct essential oils or strong-smelling items (e.g., lemon, eucalyptus, clove, and rose) for 20 seconds each, twice daily.
- Consistency: The key to success is sticking with the routine consistently for several months.
Managing Metallic Tastes
A metallic taste is a common complaint after COVID-19. To reduce this effect, use plastic or wooden utensils instead of metal ones, and avoid cooking or storing food in metal containers. Some find that marinades with acidic ingredients like lemon or vinegar can help mitigate the metallic taste in meats.
Comparison Table: Bland vs. Flavor-Forward Foods
To navigate your changing palate, here is a comparison of different food strategies based on your current symptoms.
| Feature | When Appetite is Low/Nausea Present | When Taste/Smell is Distorted |
|---|---|---|
| Focus | Easy to digest, bland flavors | Strong flavors, varied textures |
| Example Foods | Plain chicken, rice, eggs, tofu, boiled potatoes | Foods with pungent or sour flavors: citrus, pickles, strong herbs (cilantro, rosemary) |
| Spices/Seasonings | Minimal or none | Add generously: garlic powder, chili flakes, ginger, mustard |
| Temperature | Often warm or room temperature, not hot | Hot or cold, depending on what is tolerated; some prefer chilled foods |
| Textures | Smooth, soft foods like porridge, soup, smoothies | Varying textures to engage senses beyond just taste |
| Hydration | Drink between meals to avoid fullness | Use flavorful liquids like juices or milkshakes to supplement nutrition |
Conclusion: A Patience-Focused Approach to Recovery
Recovering your appetite and your enjoyment of food after COVID-19 is a process that requires patience, experimentation, and self-compassion. The changes to your senses of taste and smell, along with residual fatigue, are real side effects of the illness and not something you should ignore or feel guilty about. By focusing on eating small, nutrient-dense meals, experimenting with different flavors and textures, and staying hydrated, you can effectively support your body's healing. Don't be afraid to try new foods, embrace different preparations, and incorporate smell training into your daily routine. If you continue to struggle with a low appetite, significant weight loss, or difficulty swallowing, it is important to consult a healthcare professional, such as a doctor or registered dietitian, for personalized guidance. Gradually, with consistent effort, you can rebuild your eating habits and rediscover the joy of food. For more information and resources on recovery, consult reputable health sites such as the HSE website on Eating well while recovering from COVID-19.
Note: All medical advice should be sought from a healthcare professional.
