Take a Bite Out of Cold and Flu Season

It seems like almost everyone has a cold this time of year. Staying away from sniffling friends and trying to keep healthy is a season-long struggle. Nutrition can be your secret weapon. Selecting healthy options when you shop can make a big difference. Here are three tips to keep the cold and flu at bay:

Eat a Balanced Diet

Aim for a variety of foods to get all the nutrients your immune system needs instead of focusing on one superfood, or nutrient-rich food. Follow the MyPlate model and make half your plate fruits and vegetables, one-quarter protein and one-quarter whole grains. Winter is a great time to dig into plenty of dark green leafy vegetables, wild salmon or ginger for extra vitamins and antioxidants your immune system can use to keep you healthy.

Eat the Rainbow

Different colors of fruits and vegetables provide a range of nutrients. Aim to get a variety of colors in your diet throughout your day. Here is an example of one colorful menu:

• Breakfast: Veggie omelet, whole wheat toast and orange slices
• Lunch: Spinach salad with tuna and assorted veggies
• Dinner: Grass-fed beef roast, green beans and potatoes

Vitamin D is What You Need

The body generates vitamin D when exposed to sunlight, which is essential for bone health and immune function. Getting the optimal amount of sunlight is tougher in the winter. Talk to your doctor about supplements and do a little research to discover tasty dishes loaded with this powerful nutrient. Mushrooms, egg yolks and fatty fish (tuna, sardines, salmon, etc.) are great sources of vitamin D. Hey, it beats sunbathing in the snow.