It seems like I get sick very easily. What can I do to help my immune system? Types of food or certain vitamins?

By making better food choices, eliminating harmful foods like Trans fat and a high intake of sugar, incorporating a daily exercise routine, reducing stress and getting enough sleep, you can enhance your immune system to help to fight off colds and flu. Eating colorful fruits (like blueberries, strawberries, oranges, etc) and vegetables (like carrots, spinach, squash, peppers, etc) are great sources of antioxidants which can help strengthen your immune system.  Adding omega-3 fats from fish like salmon, walnuts and flax seed can also help boost your immune system. Omega-3 fats may help improve the immune system and also protect from an array of diseases like heart disease, stroke and Alzheimer’s disease. You can take a daily multivitamin/mineral pill but eating a variety of healthy foods add other important phytonutrients that may not be included in pills.   Stress can increase your cortisol levels which can weaken your immune system.  Exercise can help manage stress.
Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

Per Serving: 248 calories, 8 grams protein, 11 grams of fat, 31 grams of CHO,  7 grams of fiber, 502 mg sodium.

Preparation Time: 10 minutes  Cook Time: 10 minutes

Serves: 4

Ingredients

• 1 cup whole wheat couscous
• 1/3 cup chopped onion
• 1 clove garlic, minced
• 2 tbsp olive oil
• 6 cups baby spinach
• 1/3 cup chopped black olives
• ½ tsp salt
• ¼ tsp black pepper
• 1 ½ cup halved grape tomatoes
• 2 tsp lemon juice
• ¼ cup soft goat cheese (chevre)

Instructions

Cook couscous according package instructions. Sauté onion & garlic in oil in frying pan over medium-low heat until softened.  Add spinach & olives. Turn with tongs until spinach is just wilted. Add couscous to spinach mixture with tomatoes and lemon juice. Toss and season with salt and pepper to taste.  Serve with small dollops of goat cheese on top.

Shopping List

• whole wheat couscous
• onion
• 1 clove garlic
• olive oil
• baby spinach
• black olives
• grape tomatoes
• lemon juice
• soft goat cheese (chevre)

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

If we are going to conquer childhood obesity, responsible parents need to know how many calories their children need and how many calories their children are actually eating per day.

The Children’s Nutrition Research Center at Baylor College of Medicine has developed an excellent tool which will give parents some insight into how many calories their kids need to consume each day whether they are sedentary or very active.  (http://www.bcm.edu/cnrc/healthyeatingcalculator/eatingCal.html).

Keeping a Food Diary/Journal to get an idea of how many calories your child is eating at mealtime, between meals, types and amounts of fluids are drinking is an effective way to track calories.  Patents can get most nutritional information from food labels. Meat and seafood along with produce typically have nutrition information listed at the meat & fresh produce department. Matching the calories eaten versus the calories needed will help parents to determine what strategies need to be employed to help their child lose or gain weight or excel at their sports.  

Activity Definitions for Baylor College of Medicine Healthy Eating Calculator

Inactive: no activity

Low: less than 1 hour a day

Moderate: about 1 hour a day

High: more than 1 hour a day

Translating Calories Into a Plate Full of Food

In addition to calories and BMI, the Baylor College of Medicine tool breaks down the calories into food groups from the Food Guide Pyramid (www.mypyramid.gov).

Table 1. What Counts as a Serving?

Grains Single serving size = 1 oz serving

Bread                                                      1 slice, 1 oz (28 g)

Tortilla                                                   1 small flour, 1 corn

Tortilla                                                   8” diameter = 2 oz

Roll, biscuit, or scone                            1 small (2 in. in diameter)

Bagel                                                       1 oz, 1 mini (2.5 in. in diameter)

Hamburger bun, English muffin          ½

Cornbread                                              2 ½ X 2 ½ X 1 ¼” high = 1 oz

Ready-to-eat cereal                             1 cup

Pasta, rice                                              ½ cup, cooked

Bulgur, millet, buckwheat                     ½ cup, cooked

Oatmeal                                                 ½ cup, cooked, 1 instant packet

Whole wheat crackers                          5

Saltines                                                  7

Pancake                                                  1 (4 in diameter)

Pretzels                                                  1 oz

Popcorn                                                  3 cups, popped

Vegetables Single serving size = 1 cup

Leafy greens (lettuce, spinach)           2 cups raw, 1 cup cooked

Greens (collard, kale, turnip)                               1 cup cooked

Raw or cooked vegetables                    1 cup

Tomato or vegetable juice                   1 cup

Spaghetti sauce                                    1 cup

Carrots                                                   2 medium or  12 baby

Baked or boiled potato                         1 medium

Mashed potatoes                                   1 cup

Sweet potato                                         1 large

Corn                                                        1 cup or a large ear

Cooked corn, green beans, peas          1 cup

Cooked broccoli, baby carrots            1 cup

Fruits Single serving size = 1 cup

Banana                                                    1 large ( 8 to 9 in.) – 1 cup serving

Applesauce                                             1 cup

Chopped, cooked, canned fruit           1 cup

Cantaloupe                                             1/8 medium

Grapefruit                                             ½

100% fruit juice                                    1 cup

Dried fruit                                             ½ cup

Apple                                                      1 small  – 1 cup serving

Grapes                                                    30 – 1 cup serving

Mango                                                     1 medium – 1 cup

Orange                                                   1 medium – 1 cup

Peach                                                      1 large – 1 cup

Plums                                                      2 large – 1 cup

Raisins                                                    ¼ cup – ½ cup

Strawberries                                         1 cup

Milk Single serving size = 1 cup

Milk                                                         1 cup

Soy milk                                                 1 cup

Yogurt                                                    1 cup, 1 regular container

Frozen yogurt                                        1 cup

Hard cheese (cheddar, swiss,

Mozzarella, parmesan)                        1 ½ oz

Shredded cheese                                  1/3 cup

Ricotta cheese                                       ½ cup

Meat & Beans Single serving size = 1 oz

Lean beef, pork, ham                            1 oz cooked

Chicken, turkey (without skin)             1 oz cooked

Fish, shellfish                                         1 oz cooked

Legumes (dried beans, peas, lentils)   ¼ cup, cooked

Baked, refried beans                            ¼ cup

Hummus                                                  2 tbsp

Tofu                                                       ¼ cup (2 oz or 56 g)

Tempeh                                                  1 oz cooked

Roasted soybeans                                 ¼ cup

Egg                                                          1

Peanut butter                                        1 tbsp

Oils Single serving size = 5 grams of fat/1 tsp

Vegetable oils                                        count 1 tbsp as 3 tsp

Soft margarine (trans free)                                count 1 tbsp as 2 tsp

Mayonnaise                                            count 1 tbsp as 2 tsp

Light mayonnaise                                   count 1 tbsp as 1 tsp

Salad dressing                                       count 1 tbsp as 2 tsp

Olives                                                      count 8 large as 1 tsp

Avocado                                                 count ½ medium as 3 tsp

Examples of Extras (discretionary calories)

Regular soft drink                                 12 oz can = +155 calories

Cream cheese                                        1 tbsp = +50 calories

Light cream cheese                               1 tbsp = +25 calories

Cheese sauce                                         ¼ cup = +75 calories

Croissant                                                                1 medium (2 oz) = +95 calories

French fries (chips)                              1 medium order = +325 calories

Fried chicken (skin & batter)                               3 wings = + 335 calories

www.MyPyramid.gov

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

If your physician has told you to take a daily calcium supplement, discuss the new research regarding calcium supplements and heart disease risk with your physician about your individual situation.  However, if you are taking a supplement because you think it’s the right thing to do for you rather than taking a calcium supplement, interventions like daily weight bearing exercise, choosing calcium-rich foods and maintaining a healthy weight, may provide two for the price of one: preventing osteoporosis and heart disease.   As a registered dietitian,  I always recommend real food over supplements because foods contain an assortment of nutrients & phytochemicals which provide additional health benefits as well. The current recommendation  for calcium is 1000 – 1200 milligrams (mg) of calcium per day.

Calcium rich foods include: 8 oz low fat or skim milk (297 mg), 8 oz low fat yogurt (415 mg), and 1.5 oz low fat cheddar cheese (306 mg). Multivitamin/mineral pills contain about 200 mg calcium. Most soft chews like Viativ® contain 500 mg of calcium.

Image from: www.womensguide.org

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

The Dog Days of Summer are upon and all of us are looking for a cool, healthier choice treat. Here’s some suggestions:  Bars- Fudge bars most brands (100 calories);Skinny Cow Minis Low Fat Fudge (50 calories). Sandwiches- Klondike 100 Calorie Bars (100 calories); Almond Dream or Soy Dream Lil’ Dreamers (100 calories); Fruit & Cream Bars- Dreyer’s or Edy’s Fruit Bars Snack size (50 calories); Weight Watcher’s Strawberry Smoothie (60 calories); Sherbet most brands 2.5 fluid oz (100 calories); Fruit Bars & Fruit Cups-Breyers Pure Fruit (40 calories); Dreyer’s or Edy’s Fruit Bar Snack Size (50 calories); Dreyer’s or Edy’s Antioxidant Fruit Bars (70 calories); Blue Bunny FrozFruit, Chunky Strawberry (100 calories). Make your own.  Use ice trays or popsicle molds. Blend until smooth. Freeze.  Orange Banana Popsicles – 1 can frozen concentrated orange juice, 3 ripe bananas. Fruity Yogurt Popsicle - 2 cup plain or vanilla low fat yogurt, 1 cup mashed fruit (bananas, berries or peaches), ½ cup orange or apple juice. Strawberry Banana Creamsickles – 1 cup mashed bananas, 1 cup sliced strawberries, 14-oz can skim evaporated milk.

Image from: www.savage-family.blogspot.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

Per Serving: 473 calories, 35 grams protein, 9 grams of fat, 55 grams of CHO,  13 grams of fiber,  1826 mg sodium.

Preparation Time: 10 minutes  Cook Time: 10 minutes

Serves: 4 servings

Ingredients

• 15 oz chunky medium or mild salsa
• 2 cups cooked chicken (you can use store bought oven or rotisserie roasted chicken or poached chicken)
• 15 oz  can black beans or cannellini, drained
• 3 cups chicken broth (use low sodium to cut salt)
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1  16-ounce package frozen corn
• 2 green onions, chopped
• ½ cup sour cream
• 1 cup crushed whole wheat tortilla chips

Instructions

Empty salsa into a large sauce pan. Heat 2 minutes over medium high heat. Then add chicken, beans broth, cumin, corn and chili powder. Bring to boil. Lower heat and simmer 10 minutes, stirring occasionally. Top each serving with onions, sour cream and chips.

Shopping List

• 15 oz chunky medium or mild salsa
• chicken breasts
• 15 oz  can black beans or cannellini
• chicken broth (use low sodium to cut salt)
• ground cumin
• chili powder
• 1  16-ounce package frozen corn
• 2 green onions, chopped
• Sour cream
• Whole Wheat Tortilla chips

Food can help to prevent inflammation which will help fight cancer, heart disease, stroke  and neurodegenerative disease.  Here’s some foods that have anti-inflammatory properties: Salmon and healthy fats like olive or canola oil, walnuts and flaxseed which contains omega-3 fats; fruits and vegetables that have lots of color contain flavonoids and antioxidants; whole and cracked wheat like brown rice, whole grain bread and pasta, cereal like oatmeal and oat bran, and beans and legumes all of which contain dietary fiber, B vitamins and an assortment of minerals.  Fruit superstars are berries like blueberries, strawberries, and blackberries, citrus fruits like oranges and clementines and also grapes.  Vegetable superstars are sweet potatoes, spinach and kale, cruciferous vegetables like broccoli, cauliflower, cabbage and Brussels sprouts, tomatoes and butternut squash.   Soy also has anti-cancer properties. Soy foods include tofu, soymilk, soybeans, soynuts and tempeh.  Garlic and the flavonoids in green tea have been shown to help prevent cancer.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

Per Serving: 283 calories, 9 grams protein, 5 grams of fat, 54 grams of CHO, 9 grams of fiber,  274

mg sodium.

Preparation Time: 5 minutes Cook Time: 15 minutes

Serves: 6 servings

Ingredients

• 1 ½ tablespoons olive oil
• 1 cup chopped mixed dried fruits (apples, pears, apricots, prunes, cranberries)
• 2 cups low sodium vegetable broth
• 1 15-ounce can chickpeas, drained & rinsed
• 2 medium onions, chopped
• 1 teaspoon ground cumin
• 1 ½ cups whole wheat quick cook couscous
• ¼ cup chopped scallions (optional)
• Salt to taste

Instructions

In a large pot, heat oil and sauté onions over medium heat. Add dried fruit and continue cooking for 3 minutes.  Add cumin. Continue stirring and cooking for one more minute. Add vegetable broth, couscous, and chickpeas. Bring to a boil. Cover and turn heat off. Let stand for 5 minutes.  Fluff with fork.  Add salt to taste. Sprinkle with chopped scallions before serving (optional).

Shopping List

• olive oil
• chopped mixed dried fruits (apples, pears, apricots, prunes, cranberries)
• low sodium vegetable broth
• 1 15-ounce can chickpeas
• 2 medium onions
• ground cumin
• whole wheat quick cook couscous
• chopped scallions

What about calorie counts? I’ve heard I should avoid bananas because they are high calorie and full of sugar.

Fruits are typically nutrient dense because they can be good sources of minerals like potassium, magnesium, calcium, iron low in calories as well as good sources of vitamins like Vitamin A, C and folic acid. Fruits also contain dietary fiber.  Fresh is always best if possible but frozen is a great option, too.  I often use frozen fruits (blueberries, blackberries or raspberries) to top my oatmeal in the morning.  You can typically get them on sale.  Choose the ones that are flash frozen without sugar. You can use these in smoothies and my grandkids like to eat them frozen, too.  A great online resource for information about calories, nutrients, selection, preparation and cooking of fruits can be found at http://www.fruitsandveggiesmorematters.org.  This website also contains some excellent recipes that are kid friendly (adults like them, too).  In addition, there are many other resources for families that can help teach them about the health attributes of fruits (and also vegetables, too).

Image from: Brooklawn.org.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.

When you are trying to lose or maintain weight, knowing how many calories you are eating each day is important. The 100-calorie packets are convenient but expensive. Many of these are junk food. Here’s some 100 calorie food suggestions for you: 29 pistachios, 12 Quaker® Quakes Cheddar Rice Snacks, 40 Rold Gold® Classic Pretzels Sticks, 1 hard boiled egg & 1 slice of Melba Toast, 2 cups of raspberries, 28 grapes, 1 cup blueberries, 45 steamed edamame, ½ red bell pepper dipped in 3 tablespoons of hummus, ½ cup low fat cottage cheese with 5 medium size strawberries, 60 Pepperidge Farm® Whole Wheat Goldfish Crackers, 1 Laughing Cow® Creamy Garlic & Herb Cheese Wedge plus 3 Triscuits®, ½ medium cantaloupe, 15 medium strawberries dipped in ¼ cup Cool Whip® Lite, 1 Healthy Choice® Mocha Fudge Swirl Bar, 1 Skinny Cow® Fat Free Fudge Bar, and 5 Nabisco® Nilla Wafers. Keep in mind, you can burn approximately 100 calories by running 10 minutes or walking about 20 minutes.

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Barbara writes nutrition and health columns for www.LiveStrong.com. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 9 grandchildren.