Ten foods to help keep you well this season
By mid-october each year, cold and flu season is on the rise.
While the flu shot is the best way to protect against the flu, there are a few other things you can do to help stay healthy this season.
Washing your hands, getting enough sleep, being active and maintaining a healthy diet are all part of staying well.
Here are 10 foods to consider incorporating into your diet this fall to help with the prevention of colds and flu.
• Butternut squash, sweet potato and oranges. These three foods are all rich in vitamins A and C, both of which are factors in the maintenance of good health. Butternut squash is one of
my favourite fall vegetables because it makes the perfect bowl of soup.
Check the freezer section of your local grocery store for precut, ready-to-go butternut squash that will make meal prepping a breeze.
Replace your regular potatoes with sweet potatoes this season and eat them mashed, baked or cut them into thin slices for homemade sweet potato fries.
• Unsalted pumpkin seeds, lentils and lean cuts of beef.
These foods are all sources of protein, an essential part of the body’s defence mechanism, so it’s important to include this nutrient in your diet. These three foods are also high in zinc, a mineral that helps the immune system work properly, therefore helping to strengthen your body to fight the common cold and flu. Pumpkin seeds are great for snacking or as a topper on your morning oatmeal.
New to lentils? Try incorporating them into your next groundbeef recipe, using half lentils and half beef. They make a wonderful shepherd’s pie.
• Sunflower seeds and almonds are a great source of vitamin E, which may help to improve immune function. Try these in your favourite muffin recipe. If you don’t enjoy whole seeds and nuts, try them in their spreadable form as an alternative to peanut butter.
• Kefir and yogurt. These both contain beneficial bacteria called probiotics, which help to keep our immune system healthy. Kefir is a fermented milk product with the consistency of a drinkable yogurt. Use kefir in salad dressings, add it to smoothies or enjoy it on its own. Look for a label that lists “live active cultures” in the ingredient list. To avoid the added sugar of many yogurts, opt for plain versions and add fruit or vanilla extract to sweeten.
If you’re looking for additional tips on staying well this cold and flu season or ways to incorporate these foods into your diet, our in-store registered dietitians are here to help.
Book a Shop with the Dietitian session and learn more about simple food swaps to help keep you healthy.
You can also get a flu shot at your local Atlantic Superstore pharmacy.
Flu shots are now available and free of charge with a Nova Scotia health card. No appointment is necessary at many Atlantic Superstore pharmacies.