A paediatric dietitian and mother has shared her practical, evidence-based food strategies for helping her toddler recover from common winter illnesses, offering a lifeline to parents navigating coughs, colds and tummy bugs.
Hydration is the first priority
Lucy, a dietitian who shares advice on TikTok, explained that her daughter's recent illness began with vomiting. Her first line of defence was a simple but effective hydration hack: diluting apple juice 50-50 with water.
She highlighted that research published in the British Medical Journal supports this method, showing it to be as effective as oral rehydration solutions for children with mild gastroenteritis.
"When I'm prioritising hydration I also look for fluid-rich foods like yoghurt," Lucy added, suggesting that freezing yoghurt can help soothe a sore throat.
Simple foods and sneaky calories
As a child's appetite begins to return, Lucy advises moving to plain, simple foods which are predictable and easier to digest. However, she notes that appetite can be fleeting, so finding ways to add calories is key.
Her clever suggestions include:
- Cooking orzo pasta in milk instead of water.
- Adding egg or extra toppings to porridge.
- Buttering toast on both sides for an extra energy boost.
Evidence-based remedies for coughs and cravings
For a persistent cough disturbing sleep, Lucy turns to a natural remedy. She gives her toddler honey in warm water before bed, citing evidence that it can improve nighttime coughing in children over one year old and is as effective as some cough medicines.
Perhaps most reassuring for parents of fussy eaters is Lucy's relaxed approach to meal choices during recovery. She allows her toddler to pick meals, even if it results in unusual combinations like a wrap with cheese and raspberries.
"I've been trying to keep up her daily vitamin D dose as that is important for the immune system," she noted, adding that as her daughter improves, she offers plain food or deconstructed family meals alongside requested snacks.
The advice has been warmly received by other parents online, with many thanking Lucy for the practical and scientifically-backed tips, particularly the diluted apple juice suggestion for preventing dehydration.
