Tips for boosting your immune system
Your immune system defends your body against illness. Vitamins, minerals and protein are important to keep your immune system strong. Eat a variety of healthy foods all year long to fight off colds and flus.
TRUE OR FALSE?
Vitamin C may help you fight off a cold.
True: The best place to find Vitamin C is in vegetables and fruit.
• Fill half your plate with vegetables and fruit at every meal.
• Add red, orange and yellow peppers to a stir-fry or omelet.
• Mix finely chopped broccoli or Brussels sprouts into salads.
• Cut up kiwi, strawberries or oranges and mix with yogurt.
TRUE OR FALSE?
Taking a zinc supplement as soon as you start to feel sick may reduce your cold symptoms.
True: Zinc is also found in many foods. The best sources are legumes, nuts, seeds, meat and seafood. It’s easy to add more to your meals.
• Have a bowl of baked beans or vegetarian chili.
• Make a hearty pot of minestrone or lentil soup.
• Enjoy lean beef in a stir-fry or stew.
• Steam mussels with garlic, onion and broth.
• Toast pumpkin seeds and add to salad or trail mix.
• Have a handful of your favourite nuts or seeds for a snack.
A YOGURT A DAY KEEPS THE DOCTOR AWAY!
Having probiotic yogurt or kefir (fermented milk) every day may help you get fewer colds. Look for products with at least 10 billion active probiotic cultures per serving.
• Enjoy yogurt as a snack or use as a dip for fruit.
• Use plain yogurt instead of sour cream on baked potatoes and tacos.
• Pour kefir over cereal or add to smoothies.
IN YOUR KITCHEN
It’s a good idea to have some meals on hand in case you do get sick. Prepare big-batch recipes that freeze well, such as soup, spaghetti sauce or chili. Simply thaw and heat for a warm, comforting meal when you’re not feeling well.
Under the weather? Try these quick and easy meal ideas when you don’t feel up to cooking: • Scrambled eggs, whole grain
toast and fruit
• Tortilla spread with peanut butter and wrapped around a banana
• Whole grain bagel topped with avocado, tomato and cheese
• Yogurt parfait made with Greek yogurt, fruit and dry cereal
• Baked potato topped with diced veggies and baked beans
• Deli-cooked chicken, prepared salad and a whole wheat roll
DID YOU KNOW?
There is no immunization for colds but the flu shot can help prevent the flu. Get your flu shot this fall. It is your best defence against the flu this season. Hungry for more? Like @ Sobeysdietitian on Facebook and Twitter for more tasty tips & recipes or receive our schedule of events and Healthy Bits & Bites Newsletter directly to your inbox! Register at www. sobeyspharmacy.com/newsletter.
NUTRITION EVENTS
Free: Eating for Arthritis: Foods and tips to help when living with Arthritis. Thursday, Oct. 10, 10 a.m. -11:30 a.m. Call Jennifer Ferguson at 902-895-7382 for information.