As with carbohydrates, there are different types of fats that our bodies need to function properly and certain fats like monounsaturated & polyunsaturated fats are healthier for you than others like saturated fats and trans -fats. Healthy fat sources from vegetable oils, fatty fish, and avocados have been shown to be anti-inflammatory which may boost your body’s immune response to pathogens like bacteria and viruses. 

What to do?

For cooking and/or preparing meals, choose vegetable oils like canola and olive oil which are also heart healthy. Try to have fatty fish like tuna, sardines, mackerel, or salmon 1-2/week, and better yet use these 1-2 fish options in place of red meat or pork for those meals. Snack on nuts, sunflower seeds, and avocados for a healthy yet tasty change!

Vegetables, fruits, nuts, seeds, whole grains, soybeans, and other lentils/beans are examples of “whole” plant foods. This means they are in their natural state and unprocessed. These foods retain and provide us with numerous vitamins, minerals, and antioxidants. Antioxidants found in these types of foods can help to decrease inflammation in our bodies, which again has been shown to increase disease and illness. Antioxidants kill “free radicals” which are harmful substances in our bodies that lead to inflammation.

What to do? Choose “whole” plant foods over other processed options such as sugary or salty snacks, meats, and prepackaged fruits and veggies that may be laden with sugars, salt and extra calories from sauces and syrups. Try replacing at least 2 meat dishes per week with healthy plant-based proteins, such as soybeans/tofu, lentils and pasta, chickpeas and brown rice or nut butters such as peanut, almond, or sunflower butter on a soft, whole grain bread for an interesting new protein option!

Fermented foods such as yogurt, kefir, sauerkraut, and kimchi (a popular fermented Korean cabbage dish) contain beneficial bacteria that are healthy for our digestive tract. These bacteria are called probiotics. When eaten, probiotics help to increase the number of healthy bacteria in our gut, which in turn strengthens our immune system to fight against harmful bacteria and viruses.

What to do? The easiest and most delicious way (in my opinion) to add some probiotics to your diet is eating Greek or Icelandic types of yogurt! You get plenty of gut-friendly bacteria per serving, and these types of yogurts have more protein and less added sugar as compared to regular yogurts or yogurt drinks. Blend it with fresh berries, or whole grain granola for a healthy treat. For a different approach, try pairing a side dish of sauerkraut with turkey sausages and a small serving of potatoes.  

Lowering your stress levels is a key to healthy immune function. The hormones that we release when our bodies and minds are stressed, such as cortisol, also contribute to an increase in the inflammation responses in our cells and tissues. Stress can also lower your body’s defense cell’s ability to do their job which is to protect us from any sources of pathogens that may be trying to get into our system. Most of us know reducing our daily stress is challenging to do! Activities like planning a small vacation or family visit ahead of time have shown to improve positive outlook and overall mood, which helps us better cope with our stressors. It is important to have good, positive things to look forward to! 

What to do? Try meditation and/or mindfulness techniques. They are available free online, and some videos only take 5-10 minutes but still give you that much needed break and relaxation. Any type of exercise or physical activity is helpful to combat stress levels, especially yoga classes. Journal writing is another idea and has been shown to reduce stress levels and initiate relaxation. Writing down your thoughts and ideas can be very peaceful and help to lower overall feelings of stress in your life.

These well-known root vegetables have numerous health benefits such as improved eye health, and help contribute to lower cholesterol levels and healthy skin. They also contain Vitamin K, beta carotene (which our bodies turn into Vitamin A), fiber and potassium, as well as antioxidants which help the cells in our bodies prevent damage/diseases such as certain cancers. Carrots are very versatile and can be added to soups, salads, stir fry’s, or try them mashed with an equal amount of mashed potatoes for a healthy twist on a traditional potato dish! Serve this yummy dish with grilled chicken and sautéed green beans for a healthy and tasty meal!

Pears are an easy on the go snack, and are filled with healthy fiber! Dietary fiber helps to keep the blood sugar levels stable in our bodies, reduce risk of certain cancers, lowers LDL (bad cholesterol) levels and has heart protective properties as well. Pears have a good amount of Vitamin C, the mineral copper and Vitamin K. Pears are delicious as a substitute for apples in an apple crisp, an addition to your favorite salad or hot cereal, or added in chopped up pieces along with your favorite pork dish! For a tasty treat or dessert, try adding chopped up pear pieces to vanilla low fat ice cream, along with a small amount of chopped pecans and chocolate chips, yum! *Quick and healthy tip: When buying canned pears, go for brands that offer the pears in their own juice and NOT packed in syrup. Fruits packed in syrup provide an unnecessary amount of additional sugar to an otherwise healthy snack!

Pomegranates are chock full of antioxidants which help to destroy compounds known as free radicals in our cells, thus helping to keep our bodies healthy. These tasty fruits also contain a good amount of fiber, and small amounts of Vitamin C and some B Vitamins. To get the maximum benefits from pomegranates, be sure to eat the whole fruit including the seeds, and like all fruit juices, be sure to limit your intake as juices contain more sugar compared to nutrients you will receive from eating the whole fruit. You can add pomegranate easily to your daily diet by using them in muffins to replace any fruit, added to hot cereals and yogurt, and added to smoothies. Or try the sweet and delicious pomegranate seeds on top of a piece of salmon or chicken with olive oil and cut up lemon slices for a new take on your protein!

Like most vegetables, cauliflower is both low in calories and full of nutrients! Cauliflower is easy to incorporate into your daily diet, and offers a generous amount of fiber, Vitamin K, Vitamin C, folate (a type of B Vitamin)as well as fiber. It also contains a significant amount of antioxidants which have been linked to the reduction of some types of cancers, including certain kinds of reproductive cancers in women. Cauliflower is popular currently in restaurants to order as an appetizer, where eateries will offer buffalo or Asian style florets as an alternative to buffalo chicken or sweet and sour chicken choices. Also, try this nutrient packed cruciferous vegetable minced up with a bit of olive oil and a pinch of salt as a low carb alternative to rice or potatoes, or use cauliflower as a side dish to accompany a protein such as chicken, beans, fish or tofu. Make sure to round out your meal with a whole grain such as brown rice or whole wheat pasta!