Immune Boosting and Flu Prevention
A strong immune system can help your body fight off colds and flu and plays a role in reducing the risk of cardiovascular disease and cancer. Follow these tips to help keep sniffles and sneezes away.
#1 – Protect yourself
· Get adequate sleep- aim for 7-8 hours every night
· Exercise regularly- moving your body is all exercise is
· Wash hands and keep surfaces clean
· Eat a well-balanced diet full of color and nutrition
#2 – Immune boosting foods
· Use food as medicine and first line of defense
· Your nutrition profoundly affects your ability to fight infections
· Boost your immune system by including fruits, vegetables & whole grains as part of your daily diet.
Nutrients found in these foods help support your immune system:
· Vitamin A (antioxidant) - for healthy cells and supports immune system. Sources: dark green & orange fruits and vegetables: pumpkin, carrots , butternut squash, sweet potatoes , spinach , broccoli
· Vitamin C (antioxidant) - strengthens resistance to infection. Sources: cabbage, potato, cauliflower, tomatoes, green pepper, broccoli, citrus fruits (oranges, grapefruit) and strawberries.
· Vitamin E (antioxidant) - for healthy cells and protects the lungs. Sources: wheat germ, sweet potato, nuts (almonds), oils, whole grain, seeds
· B-vitamins- helps body use fuel(food) for energy. Sources: whole grains, whole wheat pasta, whole wheat bread
· Zinc- for healthy cells. Sources: whole grain breads, legumes, nuts, meat & poultry, wheat germ
· Probiotics- healthy bacteria, fends off disease and keep immune system high. Source: yogurt with live bacteria
Load your Meijer shopping cart with these immunity heroes to help maintain good health:
1. 100% Orange Juice
2. Avocado
3. Spinach
4. Tomatoes
5. Garlic
6. Bell Peppers
7. Sweet Potatoes
8. Grapefruit
9. Eggs
10. Cultured Yogurt
11. Oatmeal
12. Whole-Grain Bread
13. Almonds
14. Salmon
15. Lean Beef
Immune Boosting Meal Plan
Breakfast:
· Oatmeal with Sliced Almonds and Dried Cherries
· Orange–Yogurt Poppy Seed Muffins (recipe below)
· ½ Grapefruit
· Green Tea
Lunch:
· Lean Roast Beef and Tomato Slices on Whole-Grain Bread
· Pepper Strips
· Fat Free Milk
· Michigan Apple Slices
Dinner:
· Salmon Fillet
· Sweet Potato
· Tossed Green Salad with Cucumbers and Yogurt Ranch Dressing
Snack:
· Guacamole with Diced Tomatoes and Whole-Grain Chips
Immune Boosting Recipes:
Yogurt-Orange Poppy Seed Muffins
Makes 16 muffins
2/3 cup Meijer butter or margarine, softened
1 cup Meijer sugar
2 eggs
1 cup plain yogurt
1/4 cup Meijer orange juice concentrate
1 tbsp. grated orange peel
1 tsp. orange extract
2-2/3 cups white whole wheat flour
2 tbsps. poppy seeds
1 tsp. Meijer baking soda
1 tsp. salt
In a mixing bowl, cream butter and sugar. Add eggs, one at a time, beating well after each addition. Stir in the yogurt, orange juice concentrate, orange peel and extract. Combine the dry ingredients; add to creamed mixture just until moistened. Fill paper-lined muffin cups two-thirds full. Bake at 400°for 15-18 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing from pans to wire racks.
Immune-boosting Smoothie- Makes 1 serving
½ cup Activia yogurt 1 cup Tropicana 100% pure orange juice with Omega-3 ½ to 1 cup strawberries fresh or frozen ¼ cup uncooked, Quaker oat bran hot cereal, or wheat germ or ground flaxseed.
In a blender, mix all ingredients until smooth. Serve with a small blueberry muffin.
Nutrition facts per serving: 261 calories, 2 g fat, .3 g saturated fat, 2 mg cholesterol, 65 mg sodium, 51 g carbohydrate, 3 g fiber, 9 g protein
Also don’t forget to visit your Meijer pharmacy to protect your family throughout cold/flu season: Walk in immunizations guaranteed M-F from 10 a.m. to 4 p.m. (flu shots are $24.99 and each participant will receive a Meijer 2012 Health Planner with over $80 of coupons)
Posted on
Sun, September 30, 2012
by Healthy Living Dietitians
filed under