To keep your family in tip-top shape during the cold and flu
season, make sure everyone is giving their bodies the resources they need to
fuel their immune systems. This means fresh, healthy food!
Fruits and vegetables contain essential vitamins, minerals,
antioxidants, and phytochemicals (plant compounds) that help children stay
strong and healthy. These nutrients
support skin, eyes, heart, and the digestive system. Did you know that eighty
percent of our immune system is located in our digestive system?
Color Counts!
Try a variety from the rainbow colors listed
below to help support your family's immune systems.
-Green fruits and vegetables such as broccoli, sugar snap
peas, Brussels sprouts, green cabbage, green beans, celery, spinach, kale, and
bok choy.
-Red fruits and vegetables contain beta-carotene, known to
be involved in the immune function. Some examples include cherries, cranberries,
pomegranate, red/pink grapefruit, red grapes, watermelon, beets, red onions,
red peppers, red potatoes, rhubarb, and tomatoes.
-Orange and yellow fruits and vegetables contain vitamin C
and alpha/ beta-carotenes, which protect cell membranes. Examples include
oranges, tangerines, papayas, apricot, cantaloupe, grapefruit, mango, papaya,
pineapple, carrots, yellow pepper, yellow corn, squash, and sweet potatoes.
-Purple and blue fruits and vegetables contain anthocyanins
and vitamin C. They have antioxidant benefits and help protect the body’s
cells. Examples include blackberries, blueberries, plums, raisins, eggplant, and
purple cabbage.
-White, tan, and brown foods contain flavonoids that protect
cell membranes, which help support heart health and reduce cancer risks.
Examples include bananas, pears, dates, cauliflower, mushrooms, garlic, onions,
parsnips, turnips, white-fleshed potatoes, and white corn.
School-age children need between 1 1/2 to 3 cups of
vegetables and 1 to 2 cups of fruit each day. A few bites at every meal can
easily add up. Kids love to dip! Have sliced fresh fruit or vegetables ready
for after-school snacks. Try dipping veggies or fruit in yogurt, bean dip,
peanut butter, or low-fat salad dressing.
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Submitted by Leslie Kay, MS, RD
Regional Dietitian for Nutrition Management Food Services
Image Credit: Everyday Families