2013 Flu Avoided by Eating to A Healthier You
Are you at risk of getting the Flu?
The individuals that are typically at risk of flu are those who have a chronic disease or are immune-compromised, younger children, the senior citizens, and pregnant women. Most of these individuals, along with caregivers, should make it priority to get the flu shot to minimize the risk. But the shot alone can
Half of the people currently hospitalized for the flu are under age 25, which is reflective of the increased incidence of H1N1 flu that is more serious for younger people.
Are their increased risk for flu because of my diet?
Unhealthy diets that are low in protein, too low in calories (less than 1,200), or contain too many processed or fast foods will lack all the nutrients necessary to maintain a healthy immune system. Sleep deprivation and stress are other conditions that can make you more vulnerable to getting the flu.
How can a nutritious diet bolster immunity and help you avoid the flu?
The healthier you are, the healthier your immune system — your body’s “coat of armor” to protect you from all kinds of diseases. In order to prevent seasonal influenza and other germs that can make you sick, you need to make sure your immune system is healthy. The American Dietetic Association says eating healthfully is a great way to boost immunity and prevent flu. Diets that are plentiful in fruits, vegetables, whole grains, lean protein, low-fat dairy, healthy fats, and more can provide a wide array of nutrients and antioxidants that can help boost the immune system.
If you find yourself confused and wondering which foods are healthy when walking the supermarket aisles, so are most people. Nutrition is a complex topic, and you will read a lot of contradictory advice. This article will help you figure out a few things about nutrition.
A piece of advice is to increase the amount of vegetables and fruits that you eat everyday. The USDA recommends 9-13 servings of produce daily. That might sound like quite a bit, but you can get them in. Have a glass of real orange juice with your breakfast or put tomato pasta sauce on your spaghetti.
Try being a vegetarian at least one day a week. A vegetarian is in some ways healthier than being a meat eater. Even if you are not ready to make a leap to complete vegetarianism, you can get some of the benefits of a vegetarian diet by taking a break from meat completely one day every week.
If you are changing your diet to a more healthy one, get rid of the foods that are unhealthy in your kitchen. You may say that you will avoid eating them, but if they are there, you are just tempting yourself. Try donating the food to a local organization that can help someone else.
If you are trying to cut down on the amount of soda that you consume and think water is too plain, try flavored water. This tasty alternative comes with the same amount of water that you require, and does not have the high sugar and calorie content as soda.
An easy way to add a healthy snack to your diet is to pick up some blueberries. They’re easy to pack in a lunch or and you can grab a handful for a quick pick-me-up. Of course, they’re also great in baked treats. Best of all, they’re quite healthy, with anti-oxidant properties, and they’re loaded with vitamins C, A, and E.
Watch your sodium consumption carefully. Too much salt can be a cause of high blood pressure. Too little salt can be dangerous if you’re a hard and heavy athlete. Visit your physician or discuss your sodium intake with a Dietitian to make sure that you’re at your ideal levels.
Try to avoid using food as a friend when you are eating healthy. Food should not be considered a friend. Do not eat to make yourself feel better when you are sad or upset. Find someone that you can talk to that will help you through your problems. Get into this habit and you can avoid weight gain from comfort eating.
When buying a bagel from a bakery, beware of portion sizes. Most bakeries will give you a bagel that is actually two or more servings of bread. If you enjoy bagels from a bakery, consider splitting the bagel with someone. You can buy a bagel before you go to work and give half to a coworker. This can be a nice gesture and a way to control your portion sizes.
Many dieticians recommend replacing red meats in your diet with fish. If you had tried fish once or twice in the past but really don’t see it as something that you could ever eat on a daily basis, remember that there are dozens of different types of fish. Whether you opt for mackerel, mullet, snapper, sardines, or flounder, each kind has its own distinctive flavor and texture. Just because you did not like or two kinds does not mean you will not like any of them.
When eating salad at a restaurant, always ask for the dressing in a little cup, not directly on your salad. This way you can know exactly how much you use, and you won’t load up on empty calories. This will prevent you from eating too much salad dressing without realizing it.
People that are big fans of snacking sometimes find it hard to give up chips even though they are greasy and full of salt. Instead of giving up chips you can switch to baked chips. They are much lower in fat and they are not greasy, but you will need to keep and eye on how much sodium they contain.
Make a salad for dinner. You can add chicken, fish, or other lean meats, as well as lots of fresh veggies like carrots, corn, peas, tomatoes and even throw in some strawberries, mandarin oranges or pineapple for some sweet pizazz. Making a salad the entree will keep you from using a high calorie and carbohydrate like pasta instead.
Greek yogurt is higher in protein than the traditional yogurts we are used to. They are much thicker and more filling too. Consider switching to a greek yogurt for your morning smoothie, afternoon snack, or as part of a fruit and grain parfait. The added protein is especially important if you are a vegetarian.
Make sure you drink lots of water each day. Sports drinks, sodas, coffee and even juices do not count toward this. Drinks other than water are filled with sugar and additives that may do more to dehydrate you than hydrate you. Drink more water than anything else, and if you have a beverage like alcohol that is dehydrating, make sure to drink twice as much water as it, to balance out.
Botanical Vitamin D is the best source of calcium, which help to build bone mass. Additionally, studies have shown that 1,000 milligrams of calcium per day, can help you lose weight, particularly around your midsection.
People over 50 need to maintain good nutrition by ensuring they get enough vitamin D and calcium. This is because, as people age, their bones become more brittle. Calcium will help reduce bone loss, and vitamin D helps the bones absorb the calcium. People aged 50 and over should boost their calcium intake either via non-fat dairy products or through supplements.
To help your body fight off diseases, eat plenty of foods containing Vitamin D. Vitamin D helps to regulate your body’s immune system responses, and lowers the risk of many infections. It can also prevent chronic fatigue. Foods rich in Vitamin D include salmon, eggs, and tuna. Milk is another excellent source.
A good nutrition tip is to be sure your body is getting enough Vitamin D. Vitamin D is very important because it dictates how much calcium your body absorbs. An easy way to make sure you’re getting enough Vitamin D is by getting a little bit of sun everyday.
While there is a recommended dietary allowance for Vitamin D, it is actually not always necessary to eat as much as is listed. This is because even a small exposure to sunlight, will cause your skin to make it by itself. However, during the winter months, there is less UV light, so you should drink more milk or take supplements.
Nutrition is important because it helps you to maintain the essential vitamins and minerals that your body needs to function. One vitamin you need to make sure to keep in your nutrition plan is Vitamin D. This can be maintained not only through your diet and nutrition but also through sun exposure and special supplements meant to enhance this vitamin’s effectiveness.
Include milk or vitamin D enriched dairy products in your diet. Milk and dairy products are the main source of vitamin D in most people’s diets. Vitamin D is very important to health and a deficiency can contribute to major illnesses. If you have been skipping dairy because it is high in fat then use a low-fat product.
When striving for a more nutritious eating plan, there are certain groups of foods you should eat more often. These foods include fruits, vegetables, whole grains, and fat-free or 1% dairy products. In case you are wondering why these foods are so important, it is because they contain the nutrients you need for optimum health. They contain calcium, Vitamin D, potassium, and fiber. Make these food groups the basis for both your meals and snacks.