By Teresa Carr
Administrative Assistant
Adams County Senior Council
From AAA7 Immune Boosting Nutrition – Can the foods you eat keep you from getting sick? Absolutely! Consuming a diet rich in vitamin C, vitamin D, beta carotene, zinc, probiotics, and protein can help you stay healthy and thriving all winter long. Give your body an extra layer of protection this flu season by consuming the following nutrient dense foods:
· Plant foods such as sweet potatoes, broccoli, spinach, and tomatoes load a great source of beta carotene
· Citrus fruits, berries, melons, tomatoes, broccoli, and bell peppers pack a punch of Vitamin C
· To help aide the absorption of Vitamin C, zinc is a must! Zinc is more easily absorbed from animal sources such as beef and seafood, but can also be found in beans, wheat products, and nuts
· Vitamin D is primarily found in fatty fish such as salmon or sardines, eggs, and milk, and 100% juices that have been fortified.
· “Good” bacteria, found in cultured dairy products like yogurt, help to promote a healthy gut and are called probiotics. Choosing a Greek yogurt adds in extra protein too
Although you may not be able to fully ward off all illness, eating a diet full of foods that support a healthy immune system will most certainly help your body thrive! Some other tips to remember for staying healthy…
· Focusing on a balanced diet, getting adequate sleep, and managing stress levels are all key to maintaining health.
· Try to eat 5 -7 servings of fruits and vegetables every day to help get the recommended daily amount of vitamins, minerals, and antioxidants.
· To help prevent the spread of germs, wash your hands and always wash produce before consuming.
· Reducing stress is a good way to help prevent chronic diseases that can further lower your immune system (i.e., high blood pressure). Physical activity, as well as meditation, are both great ways to help manage stress.
· Get enough ZZZZs! Your body needs sleep to rest, repair and restore itself – ultimately helping to strengthen your immune system. The recommended amount of sleep for adults is 7 – 9 hours every night.
Adapted from https://www.eatright.org/health/wellness/preventing-illness/how-to-keep-your-immune-systemhealthy
The Power of Powdered Milk – Powdered milk has a similar nutrition profile as regular milk, but with a better shelf life and cheaper price tag. As it provides a source of protein, calcium, vitamin D, and vitamin A – it’s bone building qualities are top notch! Adding it to recipes adds extra calories and protein, which is especially important for those looking to gain weight or who need extra protein due to certain health conditions.
Powdered milk is a great staple to keep on hand, especially if getting to a grocery store is not an easy task. Always pay attention to “nonfat” versus “whole” powdered milk options. If you are looking to add extra calories to gain weight, choose the “whole” option. On the other hand, if you are simply wanting to keep on hand to prepare but also aren’t looking to add extra fat to your diet, stick with the “nonfat” option. If lactose-intolerance is an issue for you, make sure to look for powdered milk options labeled “lactose free”.
When buying powdered milk at the grocery store, look for it in the dry goods, or baking, section rather than the dairy aisle. For the best price, compare all options available and pay attention to the unit price, which tells how much it costs for the same amount of milk in different sized packages. Typically, the larger the package, the more cost efficient the product is.
Powdered milk should be stored in a cool, dry place for up to one year. Once opened, powdered milk can be stored in an airtight container for up to three months, or up to three years in a freezer. Once prepared into fluid milk, keep for five to seven days in the refrigerator, or up to three months in the freezer.
Just A Thought “Let him who would move the world first move himself.” ~Socrates
