Immune Health for the Whole Family

With cold and flu season quickly approaching, now is the time to establish healthy nutrition habits that will boost you and your family’s immune health. Not only will these tips listed keep your family’s immune system strong and healthy, it can also strengthen the bond of your family unit.

Tips for the Family

1. Stress Management
   • Identify your stress cues (you may want to ask your family to help if you are unsure).
   • Take time to do something that is meaningful, relaxing and fun to you and your family. Examples include:
     • Read a book out loud
     • Sit on the porch and enjoy the scenery
     • Have a family movie or game night
     • Have a joke-telling contest
     • Engage in a virtual yoga class
   • Establish consistent bed times and routines for the whole family
2. Physical Activity
   • It is recommended that we get 60 minutes of physical activity most days of the week. Promote a healthy weight in the whole family by planning physical activities together, such as:
     • Go for a morning and/or evening walk
     • Plan a dance party
     • Engage in a fitness-focused video game (ex: Just Dance, Dance Dance Revolution, Wii Fit)
     • Toss a ball outside
3. Healthy Eating Habits
   • Healthy eating involves not only what you eat but how you eat. Families should take both of these into account to promote optimal health! Here are tips to keep in mind:
     • Follow the MyPlate model
       • MyPlate is a tool used to help planning balanced meals that include half a plate filled with fruits and vegetables, a quarter filled with lean protein, a quarter filled with grains (preferably whole-grains), and a dairy or calcium-rich food. For more information, visit www.choosemyplate.gov
     • Eat as a family
       • The frequency of shared family meals is significantly related to nutritional health in children and adolescents. Children and adolescents who share family meals 3 or more times per week are more likely to be in a normal weight range and have healthier dietary and eating patterns. In addition, they are less likely to engage in disordered eating.
       • It is recommended to eat at the table without a TV on.
     • Focus on these immune-boosting *nutrients:
       • Protein
         • Sources: seafood, lean meat, poultry, eggs, beans and peas, soy products and unsalted nuts and seeds.
       • Vitamin A 
         • Sources: sweet potatoes, carrots, broccoli, spinach, red bell peppers, apricots, eggs or foods labeled “vitamin A fortified,” such as milk or some cereals.
       • Vitamin C 
         • Sources: citrus fruits such as oranges, grapefruit and tangerines, or red bell pepper, papaya, strawberries, tomato juice or foods fortified with vitamin C, such as some cereals.
       • Vitamin E 
         • Sources: fortified cereals, sunflower seeds, almonds, vegetable oils (such as sunflower or safflower oil), hazelnuts and peanut butter.
       • Zinc
         • Sources: lean meat, poultry, seafood, milk, whole grain products, beans, seeds and nuts.
   • *To learn about how these nutrients promote a healthy immune system visit: https://www.eatright.org/health/wellness/preventing-illness/support-your-health-with-nutrition

Would you like to learn more about your family’s immune health?

Contact Michelle Hoffman to set up a discovery call!