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, and selecting healthy options when you shop can make a big difference. Try these tips.

Eat a Balanced Diet

Get all the nutrients your immune system needs to function by making half your plate fruits and vegetables, one-quarter protein and one-quarter whole grains. Instead of focusing on one superfood, or nutrient-rich food, aim for a variety. 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, such as with:

• 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

Sunlight delivers healthy vitamin D, but there’s less of it during the winter. Talk to your doctor about supplements and do a little research to discover tasty dishes loaded with this powerful nutrient. Eating vitamin D beats sunbathing in the snow. Mushrooms, egg yolks and fatty fish (tuna, sardines, salmon, etc.) are great sources of vitamin D.