Taking care of our health in the midst of cold and flu season is on everyone’s minds these days. We know that nutrition is intricately linked to immunity and to the risk and severity of infections. Poor nutrition leads to a greater risk of letting in various bacterial, viral, and other infections, so it’s more important than ever to pay attention to your diet and nutrition through the winter months.
Here are 4 steps you can take to get your nutrition on track this season:
Create a New Environment
Although everyone is focused on the super food or meal, we have to first understand that we are in a new environment; we are now always eating at home and we are eating with our families. Start by shaping up your environment:
- Make sure your kitchen speaks the language of your diet plan. Clean out the junk, and make healthy foods available and ready to go.
- Use your time at home to meal plan with your family. You want to ensure that your whole family can eat a version of the same meal! Making multiple meals at one sitting will not last.
Since the pandemic hit, most of us now understand that our current lifestyle is no longer about getting by – it is about developing a new routine in order to be productive and improving our health instead of regressing and waiting for things to ‘get back to normal’. As we head into the longer winter months and the holiday season, it’s a good time to meal prep with your family, and develop a structured day that includes exercise, wellness practices and chores.
Increase Boosting Foods
If you are not ready for a nutrition makeover, you can still take some healthy steps in the right direction. The best line of defence is to increase consumption of healthy fruits and vegetables. Specifically aim to up immune boosting nutrients such as:
- VITAMIN C — highest in red peppers, oranges/citrus fruits, kiwi, broccoli, strawberries, brussels sprouts, grapefruit, cantaloupe, cabbage, and cauliflower
- ZINC — highest in oysters, crab, beef patties, lobster, pork chops, baked beans, chicken, pumpkin seeds, and yogurt
- VITAMIN D — highest in cod liver oil, swordfish, tuna fish, orange juice (fortified and 100% juice), milk, yogurt, sardines, beef liver, eggs, ready-to-eat whole grain cereals
Decrease Busting Foods
On the flip side to booster power foods, it is suggested to reduce the foods and habits that are not conducive to your health. Even though your stress and anxiety are heightened right now and bad foods and habits seem soothing, they will rebound and lead to health regression. Minimize the following elements whenever possible:
- food between meals
- poppable foods that have no portion control
- lack of movement
Written by Patsy Commisso, owner of MCC Weight Solutions
Looking for more articles on health and wellness?
Be sure to subscribe and get our Weekend Review, filled with helpful tips, new recipes, exclusive invitations, and more! SUBSCRIBE NOW >>