Mild foods: If you can't bear too much spice while you're not feeling well, tone down the herbs and other seasonings in the recipes. For example, our Chicken Soup With Lime recipe can be made without the chili powder, cilantro, and red pepper, leaving you with a soothing and still healthful dish.

Liquids: Water and tea should be your first choices �?they help you stay hydrated if you're losing fluids because of a fever, a runny nose, vomiting, or a cough. Fruit juices shouldn't be your go-to beverage unless your doctor instructs otherwise. Many are loaded with sugar and add lots of empty calories to your day.

Yogurt: The plain, fat-free variety goes down easy when you're having trouble eating solids. You might want to avoid it, however, if you're fighting a cold. Dairy may increase mucus production.

Grains: Even though grains won't help your cough or fever, a bowl of steaming rice or hot oatmeal can be just the thing when you're feeling weak. Be sure to prepare them as simply as possible. And don't forget: If all you feel like eating is one of the two sick-day staples �?dry toast and crackers �?stay within The Sonoma Diet's guidelines by choosing whole wheat.