The Norman Transcript

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January 1, 2014

How to stay healthy during flu season

(Continued)

NORMAN —

Here are some tips for immune supporting nutrition, especially during cold and flu season:

· With each meal, aim to fill half of your plate with nutrient-rich fruits and vegetables. During the winter months, opt for what is in season or buy frozen at the grocery store. Choose side salads, vegetables or fruit cups at restaurants more often as a side dish.

· Soups can be packed with not only vegetables, but beans and meats. You can make your own and it can last for a few days, or you can freeze the leftovers. On busy days or when you are sick, you can easily thaw and reheat to have an easy meal that will keep you warm.

· Have healthy snacks on hand. Prepare them ahead of time and portion them out so you can just grab and go. Make your own oil and vinegar salad dressings to enjoy with salads, raw vegetables or as a marinade.

· Allow yourself to enjoy treats during the holiday season, but aim to turn them into small sample sizes so you don’t feel too guilty after the fact. Skipping meals to enjoy a holiday party may cause you to eat more than you intended. When you know you will be faced with tempting but less healthy options, make it a goal that day to incorporate more nutritious foods.

For nutritional counseling, Norman Regional Health System offers the guidance of registered dietitians.

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