Did you know you can arm your whole family for cold and flu season just by going to the grocery store? Serve up our 10 Power Foods to give your family a fighting chance against germs this winter. But if the flu bug does bite, fight back with the foods and drinks that'll help you get back on your feet fast!
Bring home some tropical flare with kiwis!
Packed with more immune-enhancing vitamin C than oranges, kiwis are in season all winter-and they're delish!
Tips: Store kiwis in the fridge for up to three weeks or ripen in a paper bag in just two days. Peel and slice or leave the peel on and scoop out the green goodness with a spoon. -Enjoy kiwis alone or as part of a fantastic fruit salad.
Crunch some crowd-pleasing carrots!
Did you know these vibrant veggies were originally grown as medicine for a variety of illnesses? Carrots are an excellent source of vitamin A and the antioxidant,
beta-carotene. They're also in season all winter.
Tips: Keep carrots on hand as finger food; pair with hummus or a nut butter. Add carrots to winter soups, stews and casseroles.
Pick a perfect pear!
These beauties are available all winter and make a tasty stand-in for apples. Better yet, they're a great source of fiber, which promotes both immune and digestive system health.
Tips: Pears make the perfect portable snack and pair deliciously with cheese. Make a sweet treat of warmed sliced pears, paired with yogurt and a sprinkle of cinnamon.
Go green!
Pick up some leafy greens like kale, cabbage, collards and spinach. They're available all winter, fresh or frozen. Plus, they're packed with immune boosters like vitamin A, vitamin C and
folate.
Tips: Add spinach to foods you already love, like pizza, spaghetti sauce, even mac-n-cheese. Kale, cabbage and collards work great in winter favorites like chili, soups and casseroles.
Add vital veggies!
Vegetables like cabbage are power packed with an important antioxidant called
glutathione. Cabbage is inexpensive, easy to make and available all winter.
Tips: Add it to soups and stews for a warm dose of comfort food. Other veggies in this family: Brussels sprouts, broccoli, collard greens and kale.
Nosh on nutritious nuts!
Almonds contain vitamin E and plant based proteins that help our bodies stay strong and fight germs. But go easy: Just ¼ cup (a handful) is a single serving.
Tips: Try adding almonds or your other favorite nuts to yogurt, fruit, oatmeal, salads or stir frys.
Make it yummy with yogurt!
Low-fat yogurt with 'live and active culture' helps replace healthy bacteria in our digestive track. And that's important because the digestive track plays a big role in keeping the whole body healthy.
Tips: Choose low-fat or fat-free yogurt(Greek is highest
in protein!) as part of breakfast or for a snack. Or use plain yogurt (low-fat or fat-free) in place of sour cream on a baked potato.
Serve super spinach!
There's a reason Popeye gulped down this super food. It contains folate that helps repair cells and keep our immune systems running strong.
Tips: Add spinach to salads, sandwiches,even eggs
for a nutrient boost. Asparagus and broccoli are also great picks!
Prepare powerful sweet potatoes!
Sweet potatoes contain vitamin A and beta-carotene, both powerful immune boosters. Instead of serving traditional french fries, bake sweet potato wedges rubbed in olive oil with a dash of cinnamon.
Tips: Look for other orange-colored foods, too, like carrots, pumpkin, squash and cantaloupe-they're all loaded with vitamin A and beta-carotene.
Sick? Eat this!
If a flu or cold bug does bite, food might sound bleh. But it's important to stay nourished, so eat small amounts of food throughout the day.
Tips: Keep easy-to-tolerate snacks handy, like single serving containers of applesauce, peaches or pears packed in 100%
fruit juice. Or try sliced fresh fruit or veggies, low-fat or fat-free Greek yogurt, whole grain crackers or pretzels with cheese or nut butter.
Dehydrated? Drink this!
Staying well-hydrated is very important when you're sick. Try to sip water throughout the day. If you're taking care of sick kids, make water more interesting by creating a hydration station with water flavored with sliced fruit.
Tips: Popsicles made from 100% fruit juice are also appealing and easy on the tummy. Warm beverages, like tea with honey, can sooth a sore throat. And don't forget grandma's best advice: Studies show chicken noodle soup really can help prevent or ease the side effects of a cold.
Healthy Habits can trump nasty germs! Veggies, fruits and certain spices are rich in antioxidants that give our immune systems a big boost. Plus, increased activity revs up our body's natural germ fighters. And if
illness strikes, certain foods and drinks can help keep symptoms to a minimum.
This year, help your family eat right, get plenty of activity and keep those flu and cold germs at bay!
