Food gives your body energy. It’s important to keep eating and drinking when you’re sick and as you recover from COVID-19.

Nutrition for recovery

To get the nutrition you need, eat a variety of foods each day, such as:

• protein foods (meat, poultry, fish, eggs, dairy, beans, and lentils) to help maintain and rebuild muscles​
  
• fruits, vegetables, and whole grains for vitamins, minerals, and fiber to help your body recover from illness
• healthy fats (nuts and seeds, olive oil, fatty fish like salmon, and avocado) to help give you the energy and nutrition your body needs to recover
• fluids (water, coffee or tea, milk or plant-based beverages, sports drinks, and nutrition supplement drinks)
• Drinking enough fluids is important for everyone recovering from COVID-19, especially if you’ve had symptoms such as a fever, diarrhea, or vomiting.

Eating and drinking when energy is low

Here are some tips to help you eat and drink when you’re tired or have low energy:

• Take small bites so it's easier to breathe while you eat.
• Eat slowly, and stop for a few moments between bites to catch your breath.
• Eat 5 to 6 small meals throughout the day instead of 3 larger meals.
• If you are often too tired to finish your meals or snacks, have food and drinks that are higher in energy (calories) and protein. Examples include adding Greek or Icelandic yogurt to smoothies, putting avocado on a sandwich, or adding grated cheese or nut butter to foods.
• Drink fluids after meals so you don’t get full too quickly.
• Sip small amounts of fluids if you need to drink while you eat.
• Snack every 2 to 3 hours, even if you don't feel hungry.
• Add nutrition supplement drinks, bars, or puddings to meals or snacks to get extra energy and protein.
  

Nutrition resources

As you recover, see the information below to learn more about eating well, nutrition, and planning and shopping for healthy meals.

• Nutrition and physical activity
• Meal planning (menu planner and grocery list)
• Healthy grocery list example
• High-calorie and high-protein recipes
• Adding protein and calories to your diet

If COVID-19 has made it harder for you to get food (for example, you can’t leave your home or you’ve lost income), go to the resources section for places to get help or see Learning About Food Insecurity: Not Having Enough Money for Food.​