Recovering from COVID-19 can affect your appetite, energy levels, strength, taste, and eating habits. Eating and drinking well can help your body recover, rebuild strength, and improve overall wellbeing. This guidance is designed for people who have had COVID-19 or think they may have had it.

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Why Eating Well Matters

After illness, many people experience weight loss, reduced strength, or a poor appetite.

Eating foods that are high in energy and protein can help support recovery and maintain strength. If you have been advised to follow a special diet by a healthcare professional, it is important to continue following that advice.

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Monitoring Your Weight

Keeping an eye on your weight can help you track your recovery.

Try To:

• Weigh yourself regularly if possible
• Keep a record of your weight
• Watch for signs of weight loss
• Notice if clothes or jewellery become looser

If you continue losing weight, speak to your GP, nurse, or healthcare professional. You may be referred to a dietitian for additional support.

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Changes To Taste and Smell

Some people notice changes to their sense of taste and smell after COVID-19.

Helpful Tips:

• Avoid very spicy foods if they are unpleasant
• Use herbs and pepper to add flavour
• Try plastic cutlery if foods taste metallic
• Brush your teeth and tongue twice daily

These simple changes may help make eating more enjoyable.

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If Eating Feels Difficult

Shortness of breath, tiredness, or a dry mouth can make eating harder during recovery.

Try:

• Eating smaller meals more often
• Choosing softer foods that are easier to chew
• Taking your time during meals
• Sipping non-fizzy drinks throughout the day

If you have a dry mouth:

• Drink 6–8 cups of fluid each day
• Choose moist foods such as soups and stews
• Add sauces, gravy, or mayonnaise to meals
• Try ice creams or ice lollies
• Suck sweets or chew gum between meals

Speak to a healthcare professional if swallowing becomes difficult, you cough during meals, or your voice sounds gargly.

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Increasing Calories and Protein

Adding extra calories and protein to meals can help support recovery and prevent further weight loss.

Foods To Include:

Dried Fruit and Nuts

Add to:

• Breakfast cereals
• Full-fat yoghurt
• Rice pudding
• Custard

Nut Butters

Add to:

• Porridge
• Toast
• Crumpets
• Crackers

Cheese

Add to:

• Pasta dishes
• Soups
• Casseroles
• Beans on toast
• Scrambled eggs
• Mashed potato

Cream

Add to:

• Soups
• Sauces
• Desserts
• Coffee
• Milkshakes

Full-Fat Milk

Use for:

• Milky coffee
• Hot chocolate
• Malted drinks
• Milkshakes

Full-Fat Mayonnaise

Add to:

• Sandwiches
• Main meals
• Salads

Using full-fat products can help increase both energy and protein intake.

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Fortified Milk

Fortified milk is an easy way to increase calories and protein.

How To Make It

Mix:

• 1 pint of full-fat milk
• 4 heaped tablespoons of skimmed milk powder

Use fortified milk in:

• Cereals
• Custards
• Sauces
• Soups
• Rice pudding
• Milkshakes
• Hot chocolate

This can be a simple way to add extra nutrition throughout the day.

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Vitamin D

Vitamin D supports healthy bones, muscles, teeth, and overall health.

Sources Of Vitamin D

• Sunlight
• Oily fish such as salmon and sardines
• Egg yolks
• Some fortified cereals and yoghurts

A daily 10 microgram vitamin D supplement may also be recommended, particularly during winter or if you spend a lot of time indoors. Speak to your pharmacist or healthcare professional for advice.

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Store Cupboard Essentials

Keeping useful foods at home can make eating easier when energy levels are low.

Packet Foods

• Pasta and sauce packets
• Rice
• Breakfast cereals
• Porridge
• Crackers and biscuits

Tinned Foods

• Fruit
• Vegetables
• Soups
• Rice pudding
• Custard

Frozen Foods

• Ready meals
• Frozen vegetables
• Fish pie
• Lasagne
• Ice cream

Ready-Made Sauces and Spreads

• Peanut butter
• Jam
• Fish and meat pastes
• Bolognaise sauce
• Pesto
• Curry sauces

Long-Life Drinks

• Fruit juice
• Long-life milk
• Flavoured milkshakes

Having these foods available can make meal preparation easier during recovery.

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Drinking Well

Staying hydrated is important during recovery.

Aim for at least 6–8 glasses of fluid each day.

Good Choices Include:

• Water
• Squash
• Tea
• Coffee
• Milk
• Milkshakes

Ways To Drink More

• Keep a bottle of water nearby
• Use a favourite mug or cup
• Include foods with a high fluid content such as soups, ice cream, and ice lollies

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Keeping Active

As your recovery progresses, gentle activity can help rebuild strength and improve appetite.

Ideas Include:

• Walking in the garden or outdoors
• Gentle exercise
• Dancing to music
• Following suitable online activities

Start slowly and increase activity gradually as your energy levels improve.

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Managing Tiredness

Feeling tired is common after COVID-19 and may make cooking or shopping more difficult.

You Could:

• Ask friends or family for help
• Use supermarket delivery services
• Consider meal delivery companies
• Explore local Meals on Wheels services

Having ready-made meals available can help ensure you continue eating regularly during recovery.

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Need Further Support?

If you have specific dietary advice from a healthcare professional, continue to follow it.

If you need additional help with eating, drinking, or nutrition during recovery, please contact your GP, healthcare professional, or dietitian.