Say shoo to the u!

Truro Daily News - - FOOD - Ellen Greenan Ellen Greenan is a reg­is­tered di­eti­tian with At­lantic Su­per­store in Truro.

Flu sea­son is al­most upon us, and if you’re among the one bil­lion in uenza cases that oc­cur each year, you may be look­ing at a rough road to re­cov­ery.

While most cases last seven to 10 days, the u can drag on for up to two full weeks.

It takes a lot of work for our bod­ies to ght the u, so get­ting the nu­tri­ents we need is im­por­tant. Eat­ing well is key for giv­ing you and your fam­ily the nu­tri­ents your body needs dur­ing cold and u sea­son.

While mak­ing healthy food choices is a good idea all year, you may want to think about cer­tain foods now, as we head into u sea­son, in order to en­sure your body gets the par­tic­u­lar nu­tri­ents it needs to help keep the u at bay (or re­cover from it).

An­tiox­i­dants are com­pounds found naturally in food that help to pro­tect our cells. Vitamin C, vitamin A and vitamin E work as an­tiox­i­dants in foods and are im­por­tant for over­all im­mune health. Not only are cit­rus fruits a good source of vitamin C and vitamin A, they’re naturally de­li­cious so they are a great op­tion for adding an­tiox­i­dants to your diet. Some other an­tiox­i­dantrich fruits in­clude straw­ber­ries, plums, cher­ries, blue­ber­ries and kiwi. Re­mem­ber, if fresh fruit is not an op­tion, try frozen – it is just as nu­tri­tious as fresh, and is de­li­cious in smooth­ies, on top of yo­gurt or ce­real. Vitamin E can be found in a va­ri­ety of foods con­tain­ing healthy fats such as nuts and seeds, nut but­ters, avo­cado and some types of sh, in­clud­ing sal­mon, mack­erel, hal­ibut and tuna.

Pro­tein and zinc both aid in sup­port­ing im­mune func­tion and are found in legumes such as lentils and chickpeas. Pro­tein is an es­sen­tial part of the body’s de­fense mech­a­nism as it helps to build and re­pair body tis­sues. Zinc is a min­eral that can help to re­duce some of your cold symp­toms. Other great sources of zinc and pro­tein in­clude un­salted pump­kin seeds, seafood, beef and baked beans.

Pro­bi­otic foods like ke r and pro­bi­otic yo­gurt con­tain bac­te­ria, which may con­trol im­mune func­tion. Eat­ing foods that con­tain pro­bi­otics is pre­ferred to tak­ing a pro­bi­otic sup­ple­ment be­cause then you also get the other nu­tri­ents in the food, like pro­tein and cal­cium.

Many B vi­ta­mins act as helpers in our cells and sup­port healthy func­tion of our me­tab­o­lism. ere are eight B vi­ta­mins, and be­cause our body does not store these, it’s im­por­tant to eat food with B vi­ta­mins often! Try to eat a va­ri­ety of foods from all of the food groups to re­plen­ish your B vi­ta­mins. Good op­tions to in­clude are leafy greens, whole grains and win­ter squashes, just to name a few.

Whip up a batch of these Toasted Co­conut Trail Mix Bites to keep in the fridge for a quick and sat­is­fy­ing grab-and-go snack. Packed with nu­tri­ents, this recipe is sure to help keep your im­mune sys­tem strong dur­ing the colder months when the u bug is cir­cu­lat­ing.

For more in­for­ma­tion on u pre­ven­tion and re­cov­ery, stop by the store to talk with me or our in-store phar­ma­cists any­time!

And re­mem­ber to get your u shot – it is the sin­gle most im­por­tant way you can re­duce your chance of get­ting the flu (you can even get your shot when you come in to do your gro­cery shop­ping).

Toasted Co­conut Trail Mix Bites


½ cup (125 ml) Med­jool dates, pit­ted

2 tbsp (25 ml) PC Blue Menu Just Al­monds Smooth Al­mond But­ter

1 tbsp (15 ml) PC 100% Pure Light Maple Syrup

½ tsp (2 ml) pure vanilla ex­tract

¼ tsp (1 ml) salt

1 cup (250 ml) PC Blue Menu Trail Mix

2 tbsp (25 ml) PC Blue Menu An­cient Grains and Su­per Seeds Blend

½ cup (125 ml) PC Crispy Rice Ce­real

¼ cup (50 ml) dried apri­cots, roughly chopped

1/4 cup (50 ml) PC The Deca­dent Semi-sweet Choco­late Chips

2 Tbsp (25 ml) unsweet­ened shred­ded co­conut, toasted


1. Pulse dates, al­mond but­ter, maple syrup, vanilla and salt in food pro­ces­sor un­til smooth, stop­ping to scrape down bowl if nec­es­sary.

2. Add trail mix and seeds blend; pulse un­til coarsely chopped. Add ce­real, apri­cots and choco­late chips; pulse un­til com­bined.

3. Trans­fer to large bowl; mix with moist­ened hands if nec­es­sary to com­bine. Roll by heap­ing 1 tbsp into balls; roll into co­conut to coat. Ar­range in sin­gle layer on large plate or bak­ing sheet. Re­frig­er­ate un­til rm, about 15 min­utes.

Makes about 20 pieces

Per serv­ing (1 piece): 100 calo­ries, fat 5 g (1g of which is sat­u­rated), sodium 45 mg, car­bo­hy­drate 12 g, bre 2 g, sug­ars 7 g, pro­tein 2 g

Recipe Source:

Have a nu­tri­tion ques­tion? Want to book an ap­point­ment or shop with the di­eti­tian? Book on­line at­lantic­su­per­store/ di­eti­tians or con­tact me by phone at 902-921-0700 or by email at

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