Post updated in January 2020.

The cold and flu season is among us and offices teem with germs. So besides washing your hands, getting a good night’s sleep, avoiding stress and staying home if you’re ill, what can you do—or rather, what can you eat—to avoid getting sick?

A while back, we wrote a blog post on 7 Superfoods That Fight the Cold and Flu Season. We talked about the superpowers of ginger, garlic, lemon, honey, turmeric, apple cider vinegar and homemade chicken noodle soup. Soup aside, these are all fantastic ingredients if you’re making steaming hot teas at work, but a girl’s also gotta eat.

Here are our top cold and flu-fighting meals and the best foods to eat when you’re sick (and ideas of where to order from).

What to eat when you’re sick

Homemade chicken noodle soup

I don’t know about you, but whenever I’m sick, I want homemade chicken noodle soup and saltine crackers. Not only is chicken noodle soup the ultimate comfort food, but it also has many health benefits. Its warm broth has natural salts and lots of liquid, acting as a natural electrolyte and hydrant. The heat helps clear nasal passageways and soothe an irritated throat. Plus, the broth’s onions, carrots, celery, and chicken are full of vitamins, minerals, antioxidants and protein—all of which your body needs when it’s fighting something off.

What and where to order:

• Thupka chicken soup from Sherpa Restaurant, Boulder
• Chicken noodle soup from Flower Pepper, Boulder
• Hot and sour chicken soup from Lee Chen Bistro, Toronto

Warm broths

Some meat eaters swear by bone broths, often drinking a cup of it every morning to maintain a healthy immune system. Bone broth is often made with bone, marrow and connective tissue simmered for hours. Each of these adds essential minerals, omegas, amino acids and vitamins, which are very good for you.

Similar to homemade chicken noodle soup, any kind of warm soup broth—meat or vegetarian—are often full of everything your body needs to stave off a cold or flu. The salty, warming broth flushes your sinuses, warms your body from the inside out and replenishes lost liquids.

What and where to order:

• Pho from Dua Vietnamese Noodle House, Atlanta
• Miso soup (and any salmon poke dishes) from Motomaki, Denver
• Soup dumplings from Lee Chen Bistro, Toronto

Ginger and garlic dishes

The jury’s out on whether spicy foods are good for you when you’re sick or fighting something. There’s no doubt that they’re great temporary sinus-clearers, though. But spice doesn’t just come from the chili peppers family. So why not try dishes heavy in ginger and garlic? Asian stir-fries are great for this, especially if they’re tossed in leafy greens. Garlic and ginger are ancient superfoods that are packed with antioxidants, antibacterial and digestion-aiding qualities.

What and where to order:

• Ginger lover salad from Aaamazing Salad, Toronto
• Green beginnings ginger smoothie from Blended for You, Vancouver
• Thai basil stir fry or stir-fried pork belly from Kin Kao, Vancouver
• Korean garlic chicken from Sai Woo, Vancouver

Oatmeal, yogurt, honey and bananas

Individually, honey, warm oatmeal, yogurt and bananas each bring something to the cold and flu table. Bananas are high in fiber and help soothe upset digestive systems. Raw honey (non-commercial) is a natural cough suppressant and immune-booster. Natural oatmeal (without added sugar) supports a healthy immune system and adds essential calories while you’re sick. Fermented foods like yogurt are often high in probiotics. Yogurt is also protein-, calcium and mineral-rich. Altogether, they’re a workplace breakfast treat.

What and where to order:

• Acai bowl from Kale Me Crazy, Highlands, Denver
• Traditional Greek yogurt from Prosperoats, Denver

Smoothies and natural juices

Depending on what you need, natural smoothies and cold-pressed juices are packed with vitamins, minerals and antioxidants. Plus, they’re easy to grab quickly before work and sip on throughout the day. There’s nothing quite like eating the whole fruits, vegetables, yogurts and superfoods on their own, but sometimes a soothing, cool juice and smoothie is just what the doctor ordered.

What and where to order:

• Farma-C juice from Greenhouse Juice Co, Toronto
• The remedy from The Juice Truck, Vancouver

Dark green salads and avocado

Maintaining a healthy, balanced diet is half the battle during a cold and flu season. Dark, leafy greens like kale, spinach, collards, chard, rocket, and microgreens are so good for you—no matter the season and how you’re feeling. As a rule of thumb, the darker the greens, the more vital nutrients. Raw leafy greens are the best, but a quick satay doesn’t deplete too many nutrients.

Add avocado for extra vitamins, minerals and calories and added healthy monounsaturated fats. If you’re going for a dark green salad, splash a little extra virgin olive oil for even more healthy fat.

What and where to order:

• Far east salad from Wildleaf, Atlanta
• Villa salad from Olive and Finch 17th Street, Denver
• Avofresco salad from Field & Social, Vancouver

The best way to stay healthy is to eat healthily.

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