Straciatella, or Italian egg-drop soup, is probably the most popular sick-day food in any Italian household. It's light, comforting, flavourful, and ridiculously easy to make – the perfect thing to make in a flash for yourself or someone you love when they're unwell.
In the Italian-style Mediterranean diet, vegetables are the protagonists of every meal. “They have a lot of fiber, which has a high satiating power. In addition, they promote bowel regularity, which is essential for keeping fit and healthy,” Schirò explains.
Although not super exciting, very plain and bland foods can help ease symptoms. Try pasta, dry cereals, oatmeal, bread and crackers. But bland doesn't mean you can't add protein or veggies into the mix if you're feeling up for it! Try eating rice and baked chicken breast or cheese and crackers.
3. Vegemite on toast. Vegemite contains vitamin B6 which has been found to improve nausea. I'd recommend using either wholemeal, rye or white bread if you're feeling really sick, instead of grainy bread or sourdough, which is what I'd usually recommend as a dietitian.
If they lack inspiration offer them some nice comfort food they are unlikely to refuse: pasta, biscuits, fruit compote, yogurt, crêpes, semolina, ham, porridge, puree, rice, soup… et voilà!
If you're feeling nauseous, following the BRAT diet – bananas, rice, apples and toast – may be your preference.
Best foods: Clear fluids and chicken soup may ease congestion by loosening up mucus in nasal passages. 12 Omega-3s in salmon and nuts decrease inflammation, and vitamin C in dark leafy greens, berries, and citrus boosts the immune system, said Dr. Arthur.
Plain, dry foods, such as toast, crackers or plain biscuits, may help to settle your stomach. Try sipping a cold fizzy drink through a straw. You may find these are better if left to go flat. Ginger can help relieve sickness – try ginger biscuits, ginger beer, crystallized ginger or ginger tea.
Number one on our list of the best traditional foods in Italy has to be pizza. Everyone knows what pizza is, it needs no introduction, but what you probably know as pizza isn't quite the same as in Italy.
The most common foods in the Italian diet include pasta, cheese, vegetables, olive oil, meats, and wine. Italians give a lot of importance to fresh ingredients. They use seasonal ingredients to prepare meals. The Italian diet consists of breakfast (colazione), lunch (pranzo), and dinner (cena).
Breakfast in Italy: what to expect
Homemade breakfast in Italy is usually a straightforward affair. Traditional breakfast drinks in Italian households are coffee, tea and cocoa milk for the kids and the main breakfast foods are bread with butter and jam, biscuits and cereals.
Russians like to eat raspberry jam by the spoonful. It's both delicious and rich in vitamin C. But when you're sick, it's more common to mix it into tea, milk or just hot water. Raspberry is also known here for its anti-inflammatory and heating effect.
Raw Garlic Tea
Traditional to Mexican culture, onions and garlic are often put into a tea to help fight infections. To this day, many people in rural Mexico still steep garlic in their tea to ward off the common cold.
Avocado. Put that avocado down! The high-fat content may be difficult to digest if your stomach is unsettled. Not to mention, this fatty fruit is rich in histamines, which means consuming it in great quantities could make your congestion even worse.
Try eating bland, starchy foods like white bread or white bread's close cousins — crackers and boiled potatoes. White bread is soft, low in fiber, and not spicy. It doesn't typically cause stomach upset, even when people are sick. Plus, it contains carbohydrates — a good source of energy.
A study published in December by the National Dairy Council found that women who consumed yogurt every day for nine weeks had reduced inflammatory markers in their blood. This suggests that yogurt may be helpful in fighting off cold symptoms. In addition to probiotics, yogurt contains the immune booster zinc.
Chicken congee, a classic Chinese rice porridge, is an ideal choice for those feeling ill. The dish is easy on the stomach while offering sufficient protein from the chicken. A notable aspect of chicken congee is its adaptability.
Best foods: The BRAT diet: bananas, rice, applesauce and toast. Also oatmeal, boiled potatoes, saltine crackers, and baked chicken or turkey without skin are safe bets. Worst foods: Sugarless candy and gum containing sorbitol or other artificial sweeteners, which aren't digestible and can trigger diarrhea.
Avoid foods (e.g. snacks) that are high in salt and sugar. Limit your intake of soft drinks or sodas and other drinks that are high in sugar (e.g. fruit juices, fruit juice concentrates and syrups, flavoured milks and yogurt drinks). Choose fresh fruits instead of sweet snacks such as cookies, cakes and chocolate.
Samgyetang
This hot stew made with chicken and ginseng is a popular dish in Korea and is traditionally eaten when a person is sick with a cold or flu. This is because of the chicken, which is often said to be 'hot' food, and the ginseng, which supposedly helps to fight off the sickness and make you feel better.
One of the best Filipino dishes for the cold weather is Arroz Caldo, a comforting rice soup with chicken, ginger, and garlic. The ginger and garlic help to fight off sicknesses like the cold and flu, while the rice provides much-needed carbs and energy to keep you going during stormy days.