Good nutrition and hydration are very important to help support your body when you are unwell, as well as supporting you to recover.
If you are struggling to eat enough, or if you are losing weight or strength in your muscles, you may need to think differently about the foods you are eating. Below are some important tips to help you get the most out of the foods you eat and may help you get back some of the weight or strength you have lost.
Tip 1: Stay hydrated
Being well hydrated helps your body to function, and supports recovery.
- Drink regularly throughout the day – aim to have eight cups of fluid each day
- Take small, frequent sips of fluids every few minutes if you are not able to drink large amounts at one time
- Aim to drink enough fluid- your urine should be a pale straw colour.
- If you have a raised temperature, you might need to drink more fluid
- All fluids (except alcohol) count, try to include nourishing fluids such as milk drinks or juices.
Tip 2: Vitamins and minerals
Vitamins and minerals are important to support your immune system when you have been unwell. If you are struggling to eat enough, you may not be getting what your body needs. If you spending a lot of time inside, you may not get enough sunshine for your body to produce vitamin D.
- Try to include fruit and vegetables in your diet (aim for at least 5 portions a day)
- Consider a multivitamin and mineral supplement if you are struggling with your fruit and vegetable intake
- Spend some time outdoors each day if you can and consider taking a vitamin D supplement
Tip 3: Making the most of your food
Eating well when you’ve lost your appetite can be difficult; you could try some of the ideas listed here:
- Eat more of the foods that you enjoy at the times of day when you feel more like eating
- Eat smaller meals with snacks and nourishing drinks (e.g. smoothies, soups, fruit juice, milkshakes or hot chocolate) in between
- Avoid drinking before or during meals, as the liquid can fill you up
- Add ingredients such as cream, cheese, butter, olive oil, cream cheese, milk powder and ground almonds to foods like soups, stews, curries, scrambled eggs, vegetables, potatoes
- Add honey, syrup and jams to porridge, milky puddings, on bread, toast or tea cakes
- Fortify your usual milk by adding 2-4 tablespoons of skimmed milk powder into 1 pint of milk
- Choose full fat and sugar foods and drinks and have some treats such as a piece of cake, chocolate, a handful of nuts, a biscuit between meals or as a snack
Practical tips to help you if you have specific symptoms
Reduced taste/smell
Choose strongly flavoured foods, e.g. spicy, citrus. Add sauces or extra herbs/ pepper to add more taste to meals.
Breathlessness
Choose soft (easy chew) foods & nourishing drinks (milkshakes, smoothies). Eat slowly and take smaller bites. Try to eat more at the times when you feel less breathless.
Dry mouth
Sip drinks regularly, choose moist foods & ensure good mouth care. Try sucking on fruit sweets, mints or chewing gum to stimulate saliva production (only if you don’t have swallowing difficulties)
A free leaflet ‘Your Guide to Making the Most of Your Food’ contains more tips and ideas to help you get the most nutrition from your food (opens in new tab).
If you have diabetes or heart disease, some of the tips above may not be suitable for you. Speak to your healthcare professional for further advice.
Tip 4: Getting the Foods You Need
Social distancing, isolation and feeling unwell can make it difficult to go shopping for the foods you need.
- Include convenience foods (such as tinned, dried or frozen foods) in your weekly shop as these will last longer e.g. long-life milk, savoury snacks, plain biscuits, rice puddings, corned beef, baked beans, soups, tinned puddings and custard. Useful store cupboard ideas can be found here (opens in new tab).
- Use a home delivery services offering pre-prepared meals
- Arrange to eat regularly with a friend or family member – if you are isolating using video or phone calls might be helpful
- If you are self-isolating ask family, friends or your carer for help with your shopping, or ordering food for home delivery
If you continue to lose weight or you struggle to eat enough despite following the tips below, even if you are overweight, seek advice from a healthcare professional or your local dietetics department, contact details can be found below.
Nutrition and dietetics contact details
Carmarthenshire
Glangwili Hospital
01267 227067
Prince Philip Hospital
01554 783061
Cardigan
Bronglais Hospital
01970 635730
Pembrokeshire
Withybush Hospital
01437 773357