Back off on the protein for now. Back off on the processed and refined starches for now. If i were you i would be eating as many dark green leafy vegetables as i could. I would be eating Fruits, berries, and if you choose to eat oranges, eat as much of the white portion of the orange as possible because that is where the large majority of the vitamin C(antioxidant) is found. If you really want to clear your system out get some ginger and a bell pepper and juice it in a vegetable juicer with some mustard greens. The juice is going to taste awful but their are a lot of chemicals in those foods that will make your nose run(produce mucous) and help remove some of that mucous you may have built up. The spicy foods act in a way that clears your nose up for a while instead of clogging it up. Obviously do not do this if you are allergic, or if you do not know if you are allergic. Besides that fruits and vegetables boost your immune system. SO cut back on the meat and increase the fresh raw fruits and vegetables.
Garlic has antibacterial properties, as do onions, nothing huge, but still effective. Think about supplementing a probiotic. Lactobacillus acidophilus creates 2 chemicals that would benefit you. One chemical is propionic acid and that has anti bacterial and anti-mold effects. The other chemical is acidophilin. Acidophilin is a precursor to an anti-histemine/ anti-inflammatory chemical. If you decide to take a probiotic I would take 10 Billion CFUs daily of Lactobacillus Acidophilus. All of these smaller ideas add to your health in a big way. You might also try green and white tea with a small amount of cream to inhibit the tannins and some lemon for anti-oxidants and electrolytes. Get fresh tea form a store and brew it yourself! The difference in prepackaged tea and fresh tea/herbs is drastic! I am in favor of the fresh tea both because of its flavor and because of the better nutrition content. Most teas do have caffeine in them also so if you urinate a lot remember to drink so you stay hydrated.
I do recommend lowering your protein intake. Try and aim for a nitrogen equilibrium while you are sick, or a bit lower. Remember that everything that you eat is digested, and digestion is a huge energy expenditure. Give your body what it needs and let your body rest. You are not training so do not ingest the levels of food you use to build muscle and restore glycogen. Protein is acidic, and speaking generally, most common colds or common bacterias thrive in environments that are slightly acidic. The metabolites of the 'disease causing' bacteria are acidic. Eating animal proteins causes an immune system response, and so do a lot of the different processed foods.
Very generally speaking eat more fresh fruits and vegetables to boost your immune system and less meats and processed foods that have negative effects on your immune system. The foods are not going to have a really big effect on the bacteria itself. The purpose of the food is help create healthy cells and a life friendly environment so your immune system can do its job and protect you against bacteria, viruses, mold, ect.
I recently started a cutting diet but at this point i would rather feel 100%. This is very good information though and should be stickied since i know a lot of folks here probably come down with the cold or fever often. Taking tips from others i was drink lots of orange juice for vitamin C and soup(high sodium) and trying to take in 250+g in protein with shakes.
Thank again ben.
I drink a lot of water after eating normal balanced diet. This helps me recover from any flu like symptoms. Consider also getting checked up by your physician, flu like symptoms may indicate a virus or bacterial infection. It is essential to know what causes the symptoms to know what medications you would be taking to help you recover faster.