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  » Diet Information  »  Immunity booster diet
You have your annual flu shot, frequently wash your hands and get plenty of rest to avoid getting a cold or the flu. But don't forget one of the most important strategies: your food choices! The Immunity Booster Diet includes certain foods that help your body marshal its defense system to prevent sickness. Here's how:

• Active acidophilus cultures, found in many yogurts, promote a strong digestive system. That's why this diet incorporates yogurt into its meal choices.
• Vitamin C helps to keep your immune system healthy, is used by your body during the healing process and may protect against cancer. This meal plan includes fruits, vegetables and juices high in vitamin C to help fight off illness.
• Whole grains and cereals contain more nutrients than highly processed foods. You'll find plenty of whole-grain breads and fortified cereals in the Immunity Booster plan.
• Garlic has antibiotic properties that can help prevent disease. This diet includes at least one clove each day in your foods.

Option One Option Two Option Three
Orange juice
Oatmeal cooked with skim milk, topped with blueberries
Grapefruit juice
Fortified cold breakfast cereal with skim milk, topped with strawberries
Tomato juice with added vitamin C
Whole-grain toast spread with peanut butter

Option One Option Two Option Three
Quick and easy black bean soup
Red, green and yellow bell pepper slices with low-fat ranch dressing for "dip"
Vanilla yogurt mixed with chopped apples and raisins
Whole-wheat pita bread stuffed with turkey, dark green leafy lettuce, tomatoes and cucumbers
Lemon yogurt mixed with strawberries and sprinkled with granola
Cheese pizza topped with broccoli, onions and mushrooms
Tossed salad with tomatoes, green and red bell peppers, and red cabbage
Low-fat salad dressing
Mixed fruit salad with vanilla yogurt

Option One Option Two Option Three
Garlic rosemary shrimp
Baked potato topped with low-fat sour cream
Spinach salad with green goddess dressing
Sliced melon
Marinated chicken breasts
Basic rice pilaf
Steamed broccoli
Angel food cake topped with strawberries
Traditional spaghetti and meatballs
Thinly sliced green, red and yellow bell peppers mixed with tomatoes and onions, and tossed with a vinaigrette dressing
Chopped papaya and mango, drizzled with honey



• Use a humidifier to add moisture to the air and prevent dry nasal passages, which encourage colds to take hold
• Take a daily multivitamin/mineral supplement to promote health
• Wash your hands regularly throughout the day, especially if you're around people who are fighting illness
• Get a flu shot, especially if you spend time with children, the elderly or those whose immune systems are compromised


• Smoke. Also avoid smoke-filled rooms to keep your lungs healthier
• Eat highly processed foods. Instead, focus on whole grains, fruits and vegetables