3. 3 Steps To A Balanced Diet:
A well-balanced diet, such as one high in whole fruits, vegetables, whole grains, healthy fats, and lean proteins, is a good idea for everyone - especially those wanting to fight off colds, infections and stay healthy during flu season. A healthy diet provides you with a variety of vitamins, minerals, and antioxidants for all cells to function optimally, and this includes the cells in the immune system (Childs, 1933).
Emphasize and maintain healthy foods choices in your diet, including:
Eat more healthy fats: Unsaturated fats are known as "healthy fats," which have anti-inflammatory components and are linked to a decreased risk of chronic diseases. Changes in immune system activity are identified as a hallmark feature of many chronic diseases, including obesity, type 2 diabetes mellitus, atherosclerosis, and cancer (Rubinow, 2017). Examples of healthy fat sources include avocado, olive oil, nuts, seeds, and salmon.
Eat more fermented foods: Probiotics are "live microorganisms, which, when consumed in adequate amounts, confer a health benefit of the host" (Hill, et al., 2014). These are known as the "good" bacteria that promote health and build a healthy gut microbiome. Natural probiotic sources include fermented foods, such as yogurt, kefir, kimchi, kombucha, miso soup, sauerkraut, sourdough bread, and tempeh.
Balance calories in versus calories out: Undernutrition is known to impair immune function and lead to malnutrition (Childs, 1933), conversely overnutrition and obesity can also reduce immune system health (Chandra, 1997). Balance calories in versus calories out to maintain a healthy body weight.