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When Your Body Needs More, but You Feel Like Eating Less
Nutrition | What The Body Is Built On
What sniffle season can teach us about nourishment, nutrient density, and the remarkable value of food.
Have you ever noticed how quickly your relationship with food changes when you become ill? A meal you would ordinarily enjoy suddenly holds little appeal, your morning coffee tastes different, and foods with strong flavours can become downright unpleasant. You might spend most of the day drinking tea, nibbling on a piece of toast, and telling yourself you'll have something substantial when your appetite returns. Yet this can be happening at precisely the time your body is managing an infection and carrying out activities that require nutritional resources.
There is an interesting contradiction here. When we become ill, our desire to eat may diminish, yet our bodies haven't stopped needing nourishment. Depending on the illness and its severity, certain metabolic demands can actually increase. Understanding this relationship opens up a much more useful conversation about nutrition than the familiar advice to eat more oranges and drink chicken soup.
Why Would the Body Reduce Our Appetite When It Needs Nourishment?
Our appetite is influenced by considerably more than whether our stomach is empty. Hormones, the nervous system, digestive processes, emotional circumstances, and chemical messages released during an immune response all contribute to how hungry we feel.
When an infection activates the immune system, inflammatory messengers called cytokines can communicate with areas of the brain involved in regulating appetite and behaviour. This is one reason a person who normally enjoys three substantial meals may suddenly feel quite satisfied with a small bowl of soup.
Meanwhile, the body may be making additional demands on its available nutrients. Immune cells need energy to carry out their work, proteins must be produced, and tissues affected by illness may require repair. Fever can also increase energy expenditure, although the extent depends on its severity and duration.
The important discovery is that our appetite and our nutritional requirements do not always move in the same direction.
For someone experiencing an ordinary cold lasting a few days, a temporary reduction in food intake may have little lasting consequence. But if illness continues, particularly when appetite remains poor, nutritional support becomes increasingly important.
This is where we can become more creative about what we offer ourselves. Instead of expecting an ill person to sit down to a full meal, we can provide smaller amounts of food that contain valuable nutrients, are comfortable to eat, and don't require much effort to prepare.
Your Body Has to Work With What You Give It
Imagine being invited into a room to watch television with a group of people. Everyone else is thoroughly enjoying the Super Bowl, discussing the teams, cheering at the screen, and settling in for several hours of entertainment. Unfortunately, you have absolutely no interest in football. You would much rather be watching a favourite programme, but you cannot change the channel, and you cannot leave.
You are certainly receiving entertainment, but very little of it has value to you.
I sometimes think about our nutritional choices in a similar way. Our digestive system cannot select the foods we eat. It must receive whatever we decide to put into our mouths, process the materials available, absorb what it can, and manage what remains.
Whether we choose a meal of fresh vegetables, quality protein, and whole foods, or something dominated by refined flour, added sugar, and highly processed ingredients, calories will be part of the equation. But the nutritional value of those calories can be enormously different.
A calorie measures energy. It tells us nothing about the amount of zinc, magnesium, vitamin C, protein, fibre, or other nutrients accompanying that energy.
Consider two meals with a similar number of calories. One contains chicken, vegetables, beans, and a flavourful broth. The other consists largely of refined starches and added sugars. Both provide energy, but the first offers a much wider collection of substances the body can use for maintaining tissues, producing enzymes, supporting immune function, and carrying out its everyday activities.
This is the importance of nutrient density: how much useful nourishment accompanies the energy we consume.
The body can store excess energy, but storing energy is not the same as storing a complete supply of everything needed to maintain good health. We may have plenty of calories available while still lacking important nutrients.
And that distinction matters every day of the year. During sniffle season, when the body may be responding to additional challenges, it deserves even more consideration.
Protein and the Value of Real Broth
Protein is one of the nutrients that deserves particular attention during illness.
We tend to associate protein with maintaining our muscles, but its responsibilities extend far beyond physical strength. Antibodies are proteins. Many enzymes and signalling molecules are proteins. Amino acids, the building blocks obtained from dietary protein, are needed to maintain tissues, produce new cells, and support numerous processes involved in recovery.
During a significant infection, the body's handling of protein can change. Inflammatory signals may increase the breakdown of some body proteins while encouraging the production of others involved in the immune response.
This is one reason a hearty homemade chicken soup has something valuable to offer.
And I want to give real broth its proper recognition.
A broth prepared by gently simmering chicken bones, connective tissue, vegetables, and herbs develops a depth of flavour and a collection of dissolved substances that differ according to the ingredients and preparation. Gelatin, small amounts of protein, minerals, and other compounds may contribute to the finished broth. It is not nutritionally identical to eating chicken, but it is much more than hot water with flavour.
Adding generous pieces of chicken contributes additional complete protein, while vegetables, herbs, and perhaps beans provide fibre, vitamins, minerals, and plant compounds.
Together, these ingredients create something that can be warming, comforting, hydrating, and nourishing, especially when someone has little interest in eating a large meal.
The nutritional value of food is not determined by how complicated the recipe is. Often, it is the thoughtful combination of ordinary ingredients that makes a meal so worthwhile.
Feed a Cold, Starve a Fever?
How many of us grew up hearing that expression?
The saying has been passed from one generation to another for centuries, yet very few people stop to ask where it came from or whether it makes nutritional sense.
One historical explanation is that people believed eating would warm the body and therefore help a cold, while avoiding food might cool someone experiencing a fever.
There is an interesting question beneath the old saying, however. Why does appetite often disappear during a fever, and should we always attempt to overcome that response?
Inflammation can alter appetite, digestion, and metabolic activity, while fever increases fluid losses and may raise energy requirements. It is understandable that someone feeling hot, achy, and exhausted might prefer fluids and a little light food rather than a substantial meal.
Fever does not mean the body has stopped requiring nourishment. In fact, maintaining hydration becomes especially important, and longer or more demanding illnesses may increase nutritional needs.
I prefer to think of this as feeding the person rather than feeding the illness.
When appetite is low, we can offer foods that are appealing, comfortable to swallow, and rich in nutrients, even when the portion is quite small. A cup of homemade broth, a little soup, a fruit smoothie, or a chilled, creamy dessert made with nourishing ingredients may be far more welcome than a full meal.
This is where the quality of our choices becomes especially valuable. If someone only feels like eating a few mouthfuls, why not make those mouthfuls count? Rather than relying entirely on artificially coloured, sugar-heavy frozen treats, we can create something equally enjoyable that provides protein, vitamins, minerals, or other useful nutrients.
There is wisdom in observing what the body is asking for, while remembering that appetite changes don't always reflect everything the body needs. Nourishment can arrive in small portions, and food can be both comforting and valuable.
A Sweet Treat for a Sore Throat: Creamy Strawberry & Honey Freezer Pops
A cool, naturally sweet treat when your throat feels uncomfortable.
Ingredients — makes approximately 4 small freezer pops
1 cup plain Greek yogurt
1 cup fresh or frozen strawberries, thawed
1–2 tablespoons honey, according to taste
¼ cup milk, as needed for blending
½ teaspoon vanilla extract, optional
Preparation
Blend the strawberries, yogurt, honey, and vanilla until smooth, adding enough milk to achieve a pourable consistency. Taste and adjust the sweetness, then pour into small freezer-pop moulds and freeze until firm, approximately four to six hours.
For a softer texture, allow the pops to stand at room temperature for a few minutes before serving.
The strawberries contribute vitamin C, while Greek yogurt provides protein and calcium. Honey adds sweetness and may also help soothe coughing in people over one year of age. The cold, creamy texture can feel particularly pleasant when swallowing is uncomfortable.
For someone who doesn't enjoy frozen foods, the mixture can be served immediately as a chilled smoothie or soft dessert.
Vitamin C: Looking Beyond the Orange
Vitamin C has become almost synonymous with sniffle season, but its importance reaches well beyond the common cold.
One of its most interesting functions involves collagen formation. Collagen contributes to the structure of our skin, blood vessels, gums, connective tissues, and other protective surfaces. Vitamin C also supports normal immune-cell activity, helps protect cells from oxidative stress, and contributes to the recycling of other antioxidants.
Certain white blood cells concentrate vitamin C to levels higher than those present in the surrounding blood. During an immune response, these cells may encounter considerable oxidative activity as they perform their functions.
Humans cannot manufacture vitamin C, unlike many other animals, so we depend upon regular dietary intake.
Within orthomolecular nutrition, vitamin C has received particular attention because of the relationship between nutritional availability, cellular activity, and individual requirements. The work of Linus Pauling brought higher-dose vitamin C into public discussion, and subsequent practitioners have continued exploring its applications in nutritional wellness.
Throughout my years working with clients, I have found vitamin C to be an especially valuable part of seasonal nutritional discussions. My experience has also shown me the importance of considering the individual rather than assuming everyone requires exactly the same nutritional programme.
There is another fascinating nutritional relationship worth remembering. Vitamin C enhances the absorption of non-heme iron, the form present in many plant foods. Adding vitamin C-rich vegetables or fresh lemon juice to a meal containing beans, lentils, or leafy greens can therefore improve the body's opportunity to obtain iron from those foods.
This is an excellent example of how nutrients work together. One ingredient may contribute an important nutrient while another helps make it more available.
Peppers, broccoli, kiwi fruit, citrus fruits, strawberries, and leafy vegetables are among the foods that can contribute vitamin C to our daily meals. Preparing and storing these foods thoughtfully also matters because vitamin C can be lost through prolonged storage and cooking.
Zinc: Why Its Relationship With Other Nutrients Matters
Zinc is involved in hundreds of enzyme systems throughout the body. It contributes to cell division, protein synthesis, wound healing, growth, reproductive health, and normal immune function.
One particularly interesting aspect of zinc is its relationship with the protective surfaces of the body and with immune-cell development. When zinc intake is inadequate, immune-cell activity and the integrity of certain protective tissues can be affected.
Zinc has also attracted interest in relation to the common cold, particularly in the form of oral lozenges used early in an illness. The formulation matters because zinc's local contact with tissues in the mouth and throat is part of the proposed mechanism being investigated.
From an orthomolecular perspective, I find the relationships between minerals particularly important.
Zinc and copper, for example, are both essential. They participate in different but overlapping biological processes, and excessive supplemental zinc over time can interfere with copper absorption. Nutritional balance involves understanding these relationships, not merely selecting one nutrient and increasing it indefinitely.
Zinc-rich foods include meat, seafood, dairy products, legumes, and whole grains. The amount our bodies absorb also depends partly on the food source and the composition of the meal.
Once again, the lesson goes beyond choosing a single supplement. Nutritional needs are interconnected, and the body is continually using these substances together.
Some of the Nutrients That Deserve More Attention
Vitamin A is especially interesting during respiratory illness season because it supports the maintenance and normal function of epithelial tissues, including those lining the respiratory and digestive tracts. These surfaces form an important part of the body's protective interface with the surrounding world. Good food sources include carrots, pumpkin, butternut squash, sweet potatoes, spinach, kale, cantaloupe, egg yolks, dairy products, and liver. The orange and dark-green vegetables provide carotenoids, some of which the body converts into vitamin A, while animal foods can provide preformed vitamin A.
Vitamin D contributes to immune regulation and deserves particular attention as we move into the Canadian winter. The shorter days and changing angle of sunlight limit our opportunities to produce vitamin D through the skin. Food sources include salmon, trout, sardines, herring, egg yolks, and vitamin D-fortified milk and plant beverages. Because relatively few foods naturally provide substantial amounts, individual vitamin D intake and status are worth considering.
Iron is essential for carrying oxygen through the blood and participates in numerous enzyme systems, including those involved in immune function. Beef, poultry, liver, clams, lentils, white beans, chickpeas, pumpkin seeds, and cooked spinach can all contribute iron. The body generally absorbs iron from animal foods more readily than iron from plants, but combining plant sources with vitamin C-rich foods can improve absorption. Consider a lentil soup finished with lemon juice or beans served alongside red peppers.
B vitamins participate in energy metabolism, nervous-system function, and the formation and maintenance of cells. Their food sources vary because each B vitamin has its own responsibilities. Whole grains, legumes, leafy vegetables, dairy products, poultry, fish, eggs, and meats contribute different members of this family. Vitamin B12 deserves particular consideration because it occurs naturally in animal-derived foods, with fortified foods offering an alternative.
Magnesium is involved in hundreds of enzyme reactions, including those associated with energy production, muscle function, and normal nerve activity. Pumpkin seeds, almonds, cashews, black beans, lentils, spinach, oats, quinoa, and dark chocolate can contribute magnesium. This is another reason whole grains and legumes deserve a regular place in our meals.
Omega-3 fatty acids contribute to the structure of cell membranes and participate in pathways involved in inflammatory regulation. Fatty fish such as salmon, sardines, herring, and mackerel provide EPA and DHA, while ground flaxseed, chia seeds, hemp seeds, and walnuts provide ALA, a plant-based omega-3 fatty acid.
What interests me most is the way these nutrients influence one another. Vitamin C helps improve the absorption of plant-based iron. Zinc and copper need to remain appropriately balanced. Protein supplies amino acids for the enzymes involved in countless nutritional processes, while vitamins and minerals help those enzymes function.
Our nutrition is an interconnected system, and the quality of our daily food choices has consequences far beyond satisfying hunger.
What Can We Eat When Nothing Sounds Appealing?
This is where nutritional knowledge needs to become useful in the kitchen.
When someone is congested, exhausted, and feeling miserable, preparing a complicated meal is unlikely to hold much appeal. Food needs to be comfortable to eat, reasonably easy to prepare, and worthwhile for the nourishment it provides.
A homemade soup can bring together real broth, quality protein, vegetables, herbs, and additional sources of fibre and minerals. Preparing a few portions before illness arrives also means we have something valuable available when our energy and enthusiasm for cooking are limited.
Casaroma's Golden Autumn Chicken & Vegetable Soup
A warming, nourishing recipe for approximately six generous servings.
Ingredients
1 tablespoon olive oil or butter
1 medium onion, finely chopped
2 cloves garlic, minced
2 medium carrots, diced
2–3 Swiss chard stalks, finely diced. ( Keep the leaves for later)
2 cups butternut squash, peeled and cubed
2 cups cooked chicken, shredded
6 cups homemade chicken broth
1 cup cooked white beans, rinsed and drained
1 teaspoon dried thyme
½ teaspoon dried rosemary
1 bay leaf
Freshly ground black pepper and salt to taste
2 generous handfuls of chopped kale, tough ribs removed.
Add in the leaves from the Swiss chard at the same time as the kale.
1–2 tablespoons fresh lemon juice
Fresh parsley, finely chopped, to finish
Preparation
Warm the olive oil or butter in a large soup pot over medium heat. Add the onion, carrots, and kale, stirring occasionally for approximately five minutes until the vegetables begin to soften. Add the garlic and cook briefly, just until fragrant.
Stir in the squash, thyme, rosemary, and bay leaf, then pour in the homemade broth. Bring the mixture to a gentle boil, reduce the heat, and simmer for approximately fifteen to twenty minutes, or until the squash is tender.
Add the shredded chicken and cooked white beans, allowing everything to warm together for another five minutes. Stir in the kale and Swiss chard leaves during the final few minutes of cooking, then remove the bay leaf and finish with lemon juice and fresh parsley.
For someone who has little appetite or finds chewing tiring, a portion of the soup can be blended before adding the chicken, creating a thicker, smoother base. The shredded chicken can then be chopped very finely.
The chicken and white beans provide protein, while the squash and carrots contribute carotenoids. Swiss chard stalks add fibre and minerals, and the kale brings vitamin C, vitamin K, folate, and additional plant compounds. Together with the homemade chicken broth, herbs, and fresh lemon juice, these ingredients create a nourishing autumn soup that offers far more than warmth and comfort. The soup can be divided into individual freezer portions, ready for days when standing at the stove is the last thing anyone wants to do.
Nourishment Matters Long Before the First Sneeze
One of the advantages of thinking about nutrition before sniffle season begins is that we can make choices and preparations while we have the energy and interest to do so.
A freezer containing a few portions of homemade soup, a supply of nourishing ingredients, and a kitchen stocked with foods we genuinely enjoy can make an enormous difference when illness interrupts everyday routines.
We can also take a more thoughtful look at our usual meals. Are we receiving a reasonable variety of nutrients? Have refined foods gradually replaced ingredients that offer greater nutritional value? Are we eating in a way that supports our energy and physical needs, or have convenience and habit begun making most of our decisions?
For someone who has been relying on sweet snacks, skipping meals, or eating whatever happens to be available, autumn may offer a worthwhile opportunity to reconsider those patterns. For someone already eating well, the focus may be on variety, individual nutrient needs, or preparation for the coming months.
At Casaroma, our approach to nutrition considers the whole person, including how food, daily habits, emotional demands, and individual circumstances influence well-being.
Food is one of the most regular choices we make for our health. Every meal offers an opportunity to supply materials our bodies can use for maintaining tissues, supporting normal immune function, and carrying out the enormous variety of activities required to keep us functioning.
As we head into sniffle season, I would encourage you to look beyond how many calories are on your plate and consider how much nourishment accompanies them.
Because what we choose to eat matters long before we become ill, and often matters even more than we give it credit for.
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