By SmashMeals Editorial · Published · Updated
When the flu or a bad cold hits a household, cooking is usually the first thing to go. The sick person does not feel like eating, the healthy people are busy caretaking, and dinner turns into crackers. A little preparation now makes those weeks easier, whether you are stocking your own kitchen or feeding someone else.
This guide is general information, not medical advice. Food does not treat or prevent the flu. Talk with a clinician about vaccines and antiviral medicines.
What actually helps when someone is sick
Rest, fluids and staying home are the basics. The CDC's guidance on caring for someone sick with flu also emphasizes frequent handwashing, cleaning surfaces, improving fresh air and limiting close contact with the sick person. If someone is very sick or at higher risk of complications, call their doctor; antiviral medicines work best when started early.
Food plays a supporting role: keeping fluids up, getting some calories and protein in when appetite is low, and avoiding foods that are hard to tolerate.
Know the emergency warning signs
The CDC lists warning signs that need medical care right away, including:
- Adults: trouble breathing, persistent chest or abdominal pain or pressure, persistent dizziness or confusion, seizures, not urinating, or severe weakness.
- Children: fast or difficult breathing, bluish lips or face, chest pain, seizures, signs of dehydration, or a fever above 104°F that medicine does not control. Any fever in an infant under 12 weeks needs a call.
These lists are not complete. Call a provider for any severe or worrying symptom.
Stock the kitchen before you need it
| Category | Keep on hand | Why |
|---|---|---|
| Fluids | Water, broth, electrolyte drinks, herbal tea | Fever and poor appetite make dehydration more likely. |
| Easy carbohydrates | Rice, potatoes, applesauce, bananas, gluten-free crackers if needed | Gentle on an upset stomach. |
| Easy protein | Eggs, Greek yogurt, cottage cheese, shredded chicken | Small portions add up when appetite is low. |
| Soup bases | Low-sodium broth, frozen vegetables | Warm, hydrating and quick. |
| Ready meals | Portioned meals in the freezer | Feeds the caregivers, too. |
| Non-food basics | Thermometer, tissues, hand soap, disinfectant | Keeps the rest of the household well. |
Eating when appetite is low
Small, frequent portions usually go down easier than full meals. Warm, mild foods such as soup, eggs, rice and mashed potatoes are often well tolerated. Do not force food in the first day or two; fluids matter more. As appetite returns, add protein back so recovery is not running on empty.
The forgotten people: caregivers
When one person is sick, the rest of the household still has to eat, and caregivers are often the ones skipping meals. A freezer stocked with real meals before flu season means the healthy people eat something better than drive-through, and nobody has to cook while exhausted. Our gluten-free emergency freezer guide explains how to build one.
Sending food to someone who is sick
A meal is one of the most useful things you can send, if you do it thoughtfully.
| Do | Avoid |
|---|---|
| Ask about allergies, celiac disease and dietary restrictions first | Guessing about ingredients |
| Send food in containers they do not need to return | Dishes that create chores |
| Choose foods that reheat easily or can be frozen | Large, elaborate casseroles that spoil before they are eaten |
| Drop off without lingering, or arrange delivery | Visiting while they are contagious |
| Include reheating instructions | Leaving them to figure it out |
Keep cold food cold during delivery and remind them to refrigerate it promptly.
Plan for a sick week, not a sick night
Flu often means several days of low energy, and recovery can stretch longer. A week of portioned meals means the household has real food without anyone cooking. SmashMeals offers free pickup in Kingsport, $15 local delivery in the Tri-Cities, and flat-rate shipping to eligible addresses, with weekly orders closing Thursday at 11:59 p.m. Shipped orders are frozen before they leave our kitchen.
If you want to send meals to someone else, see sending meals as a gift or give a SmashMeals gift card so they can choose. For recovery after surgery or illness, see recovery meals. Or browse this week's menu.
Sources
Frequently asked questions
- What should I eat when I have the flu?
- Focus on fluids first, then small portions of mild foods such as broth, soup, rice, eggs, yogurt and mashed potatoes, adding protein as your appetite returns.
- When should someone with the flu see a doctor?
- Call a provider if someone is very sick or at higher risk of complications. Seek care right away for CDC warning signs such as trouble breathing, persistent chest pain, confusion or not urinating.
- What is the best food to send someone who is sick?
- Portioned meals that reheat easily, in containers they do not need to return, after asking about allergies or dietary needs.