You have your annual flu shot, frequently wash your hands and get plenty of rest to avoid getting a cold or the flu. But don't forget one of the most important strategies: your food choices! The Immunity Booster Diet includes certain foods that help your body marshal its defense system to prevent sickness.
Here's how:
Active acidophilus cultures, found in many yogurts, promote a strong digestive system. That's why this diet incorporates yogurt into its meal choices.
Vitamin C helps to keep your immune system healthy, is used by your body during the healing process and may protect against cancer. This meal plan includes fruits, vegetables and juices high in vitamin C to help fight off illness.
Whole grains and cereals contain more nutrients than highly processed foods. You'll find plenty of whole-grain breads and fortified cereals in the Immunity Booster plan.
Garlic has antibiotic properties that can help prevent disease. This diet includes at least one clove each day in your foods.
Start eating the breakfasts, lunches and dinners that will help you improve your immunity right now
BREAKFAST
Option One :
- Orange juice
- Oatmeal cooked with skim milk, topped with blueberries
Option Two :
- Grapefruit juice
- Fortified cold breakfast cereal with skim milk, topped with strawberries
Option Three :
- Tomato juice with added vitamin C
- Whole-grain toast spread with peanut butter
- Clementines
LUNCH
Option One :
- Quick and easy black bean soup
- Red, green and yellow bell pepper slices with low-fat ranch dressing for "dip"
- Vanilla yogurt mixed with chopped apples and raisins
Option Two :
- Whole-wheat pita bread stuffed with turkey, dark green leafy lettuce, tomatoes and cucumbers
- Tangerine
- Lemon yogurt mixed with strawberries and sprinkled with granola
Option Three :
- Cheese pizza topped with broccoli, onions and mushrooms
- Tossed salad with tomatoes, green and red bell peppers, and red cabbage
- Low-fat salad dressing
- Mixed fruit salad with vanilla yogurt
DINNER
Option One :
- Garlic rosemary shrimp
- Baked potato topped with low-fat sour cream
- Spinach salad with green goddess dressing
- Sliced melon
Option Two :
- Marinated chicken breasts
- Basic rice pilaf
- Steamed broccoli
- Angel food cake topped with strawberries
Option Three :
- Traditional spaghetti and meatballs
- Thinly sliced green, red and yellow bell peppers mixed with tomatoes and onions, and tossed with a vinaigrette dressing
- Chopped papaya and mango, drizzled with honey
Healthy Dos and Don'ts Do
- Use a humidifier to add moisture to the air and prevent dry nasal passages, which encourage colds to take hold
- Take a daily multivitamin/mineral supplement to promote health
- Wash your hands regularly throughout the day, especially if you're around people who are fighting illness
- Get a flu shot, especially if you spend time with children, the elderly or those whose immune systems are compromised
Don't
- Smoke. Also avoid smoke-filled rooms to keep your lungs healthier
- Eat highly processed foods. Instead, focus on whole grains, fruits and vegetables
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