Getting the right foods when not feeling well is key to improving your symptoms. But when you’re talking about a fussy toddler, your options may be more limited. From picky eating habits to a bland taste palate, you may not be sure what foods to feed your toddler when they’re unwell. But depending on your child’s symptoms, the following 10 foods can help bring relief.
10 Foods With Vitamin C
Vitamin C is important to the body because it helps protect from free radical damage. It’s also known to help improve the symptoms of many illnesses. It can help improve the immune system, mitigate allergic reactions, and help fight off infection.
To help your toddler fight their sickness, choose foods that are rich in vitamin C, such as:
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Peppers
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Potatoes
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Broccoli
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Citrus fruits
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Strawberries
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Blackcurrants
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Brussels sprouts
9 BRAT Foods
BRAT is an acronym that health professionals use to refer to four of the easiest foods for children to eat when sick. It stands for bananas, rice, applesauce, and toast. They may be bland, but they’re gentle on the stomach. Since these foods are easier for the body to digest, it means your toddler will have an easier time keeping it down.
8 CRAM Foods
A similar acronym is CRAM, which refers to cereal, rice, applesauce, and milk. This is another saying you may hear from a healthcare professional. It’s similar to BRAT but incorporates foods that have a higher protein content in addition to being easier to digest. This can help boost your toddler’s nutritional content.
7 Saltine Crackers
Another bland food that’s known to be a good choice when sick is saltine crackers. They’re simple and bland, making it easy for the stomach to digest and keep down. But some research has found saltine crackers can even relieve the irritability of the acid that sits in the stomach when it’s empty, causing further discomfort.
6 Smoothie
If your toddler is having a hard time eating solid foods, give them a smoothie. You can pack this full of nutrient-rich ingredients, but the liquid texture makes it quick and easy for your toddler to get it down. Make sure to use flavorful ingredients that will be appealing to your sick child, and try to make the texture smooth, not clumpy.
5 Water-Rich Foods
Be sure to choose foods that have a high water content when your toddler is sick, especially if they’re fussy about drinking plain water. This will help keep their body hydrated and can reduce the symptoms of their sickness.
Foods that are rich in water include:
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Celery
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Melons
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Lettuce
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Peaches
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Oranges
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Cabbage
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Zucchini
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Tomatoes
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Skim milk
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Cauliflower
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Cucumber
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Grapefruit
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Bell peppers
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Strawberries
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Plain yogurt
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Coconut water
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Cottage cheese
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Broths and soups
4 Elderberry
Elderberry is a type of dark purple berry found on the elder tree, which is native to Europe. It’s been used to treat cold and flu symptoms for centuries.
Although raw elderberries can be toxic, this berry is often incorporated into syrups or gummies to help shorten the duration of illness symptoms. You can find child-friendly options at your local drug store. However, it’s wise to speak to your child’s doctor before introducing any new supplements to their diet.
3 Bright Veggies & Fruits
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If your toddler is struggling with congestion, be sure to work a lot of brightly colored vegetables and fruits into their diet (like peppers, pineapple, berries, kiwis, and sweet potatoes). These are all strong sources of antioxidants, enzymes, vitamins, and minerals, which can help clear the sinuses and reduce inflammation.
2 Foods With Probiotics
If your toddler’s stomach is upset and / or they have diarrhea, make sure they’re eating foods with probiotics. These can help ease digestion, are easy on the stomach, and promote good gut health.
Foods rich in probiotics include:
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Miso
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Kefir
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Yogurt
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Pickles
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Kimchi
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Tempeh
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Sauerkraut
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Some cheeses
Some of these foods can have strong and distinct tastes. It’s not a good idea to introduce a new food to your toddler when they’re sick, as they’re more irritable and fussier. Choose foods that they’re familiar with and feel like eating. Don’t try to get them to eat something they don’t want to when they’re unwell.
1 Garlic
Another food that can help fight off congestion is garlic. Since it’s rich in sulfur, it has antibacterial and antifungal properties that can help fight off viruses. It’s also anti-inflammatory and rich in antioxidants, which help lower pain and swelling as well as encourage healing.
Work a little garlic into your toddler’s meal when sick, where appropriate. Be aware that garlic has a strong taste, so this isn’t wise to introduce it to your toddler for the first time when they’re sick.
Sources: Accelerated Urgent Care, Healthline, Healthline, Cleveland Clinic, Mama Knows Nutrition, NCBI, NHS, Palm Beach Sinus,