Uncertain times and new routines can throw off our healthy eating intentions and habits. It could be you’re adjusting to working from home and feeling the constant presence of snacks in your pantry and fridge. Or maybe you’re struggling financially, and overeating out of stress or boredom.
We know that mindless eating can pack on extra calories, but there are strategies that can help. Like so many things, it starts with your mindset: When we think of food as a source of fuel rather than comfort, it can be a powerful ally.
What does “food as fuel” look like?
In times like now, when you’re trying to give your body the best chance possible to fight illness and disease, you can choose foods that may help you fuel your immune system, giving it a little extra boost.
Here are several tips, a snack recipe, and additional resources to help you use food as high-quality fuel to support your health!
Tasty Tips
- Hydration affects nearly every metabolic function in your body, including immune response. Aim to drink at least 0.5 ounces of water per pound of body weight daily. Example: A 150 lb. person should try for at least 75 oz.(not quite 9.5 cups) of water, spread throughout the day.
- Colorful fruits and vegetables are wonderful sources of vitamins, minerals, and phytochemicals that function as antioxidants to support immune health. Health authorities recommend getting these antioxidants from whole foods, rather than supplements, as much as possible. At every meal, shoot for at least 3 different colors on your plate to make sure your meal is packing a nutritious punch!
- Fermented foods such as yogurt, kefir, pickled veggies, and kombucha are bountiful sources of beneficial bacteria called probiotics, which may help support your immune system.
Snack Smart: Fruit and Yogurt Parfait
Having nutritious, satisfying snack options available will keep you feeling good and keep the snack monster at bay. This make in-advance Fruit & Yogurt Parfait recipe from Wholefully (which includes dairy-free variations) will help you in three ways:
- Immune-boosting probiotics from the yogurt
- Disease-fighting antioxidants from the fresh (or frozen) colorful fruit
- Time savings from meal-prepping in advance!
Additional Resources
- 15 Foods that Boost the Immune System – Healthline
- Should You Take Probiotics? – Harvard Health Publishing
- Antioxidants – Protecting Healthy Cells – Eat Right, Academy of Nutrition and Dietetics
- MyFridgeFood.com – Check off the items you have in your home to generate a variety of recipes to try!
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