Associates in Nutrition & Sports Specialty

Smoothies are a great snack or meal replacement (and a mobile one at that). They’re especially healthy as a meal replacement if you follow my recommended pattern of eating five to six small meals per day.

Smoothies can also be effective for weight gain or weight loss and are super for helping you stay healthy. It’s all about what goes in the blender, and the beauty of smoothies is that you can customize them not only to your taste, but also to your dietary needs.

If, for example, you need a pick-me-up to aid in recovery after an athletic event or exercise, use orange juice, apple juice, skim milk, ice, soymilk, pineapple juice, Gatorade, water or low-fat chocolate milk as the liquid base. I typically recommend liquid recovery over solid because it’s absorbed faster, is quick to intake and easier to talk someone into doing if they’re hesitant to eat after a workout.

There’s also the rehydration factor.

I recommend smoothies and liquid supplements for the same reasons: they’re easier to consume, and have a faster availability of nutrients due to shorter transit time from ingestion to utilization. The science of nutrition says, quite simply, that liquids simply have a faster absorption rate.

If you’re trying to add protein to your diet, blend natural peanut butter, skim milk or almonds into your smoothie. Green tea smoothies can aid in weight loss as well as give you a healthy dose of antioxidants. I recommend Stevia, Agave and Splenda when you want to add sweetener.

At our house, we use frozen strawberries, banana, cranberry grape juice, AminoRip protein supplement and ice. If we want to make more of a shake, we add skim milk, or just replace the cran-grape with skim milk. When making smoothies for my 14-year-old son, however, I would use all of the above and replace skim milk with whole milk.

After-school snacks that include protein are another way to power-pack your kids with nutrient-dense foods. Almond milk, kale, cacao nibs and vanilla rice protein make a really good smoothie.

Keep your fridge stocked with smoothie ingredients and you’ll be far more likely to whip up a healthy treat for yourself, your friends or family. Buy fresh fruit in season and freeze it.

Yogurt smoothies made with frozen bananas or strawberries are terrific. Some of the tastiest fruits for smoothies include blueberries, raspberries, blackberries, strawberries, banana, apples, pineapple and peaches.

Get creative in how you mix them, and make yourself happy. Experimentation can lead to some wonderful surprises for your palate. It’s that easy.

Frozen fruit smoothies are a quick, nutritious breakfast food, hydrating you early and giving your body the full range of nature’s bioavailable vitamins, nutrients and antioxidants. They’re also full of natural fiber and help boost the immune system. You sure can’t say that about a donut.

I love my Magic Bullet blender and the manufacturer has a ton of great smoothie recipes on its “Buy the Bullet” company website. Share your favorite recipe with me via the comments column at The News-Press.com, or on my Facebook page, and I will post the recipe, along with my thoughts, and/or recommended changes.

Don’t be tempted to skip a meal, especially if you’re trying to lose weight. Substitute a smoothie instead. And if the thought of cleaning a blender is making your resistant to this oh-so-healthy option, I have fallen prey to that myself. Just head straight for Liquid Nutrition. You might see me there!

Elaine Hastings is a registered dietitian and owner of Associates in Nutrition & Sports Specialty in Florida. Hastings can be contacted at Elaine@associatesinnutrition.com or by visiting AssociatesinNutrition.com. Follow her on Twitter @elainehastings

©2009 Associates in Nutrition Therapy. All Rights Reserved.

Last week I wrote about omega-3 fatty acids, and how they play a critical role in brain function, growth and development, and may reduce the risk of heart disease. They’re found in seafood and shellfish, and no doubt, some of my better-informed readers are weighing the risk of contaminants like mercury against the benefits of omega 3s.

You’ve possibly read about the dangers of mercury, which can occur in some types of fish. So let’s go over the facts. The most important one is this: the FDA says women who are pregnant, want to become so, or are nursing should avoid the fish most likely to have mercury contamination. This rule applies to young children, too.

Mercury levels are generally higher in older, larger, more predatory fish and marine mammals. That’s why I recommend (for people outside the aforementioned groups) consuming no more than one fishmeal per week from predatory fish like shark, tuna and swordfish. The FDA agrees, recommending no more than 7 ounces of fish from the high-mercury-potential list per week.

Do add other seafood meals to your menu, but I recommend no more than two per week from non-predatory fish (sardines, salmon, shrimp, etc.). Oily seafood such as fatty sardines, trout, herring and salmon are rich in omega-3 fatty acids. They are thought to reduce the risk of death from stroke, heart attack, and other cardiovascular disease. The American Heart Association also recommends four to six ounces, twice a week, of these types of fish.

Eating a variety of fish also cuts down on any negative effects caused by environmental pollutants. To decrease potential exposure from these types of contaminants, simply remove the skin and surface fat from a fish before cooking. If you know where your fish comes from, specifically, you can also check with local and state authorities in regard to potential contamination of local watersheds.

Here’s the good news: postmenopausal women and men middle-aged or older can relax about mercury consumption. For them, the benefits of eating fish far outweigh any potential risk. The main negative effect from mercury in fish is high blood pressure.

So, as with so many other things in life, moderation is the way to go. Unless you’re in the category of pregnant/nursing/trying or that of young children, a little fish can go a long way toward your heart health and brain function. And it tastes great! Coastal residents are particularly lucky to have easy access to the freshest of fish from local fish markets, retailers and restaurants. Find one or two sources you can rely upon, and support them.

Be aware of watershed issues if eating locally caught fish, and otherwise, simply enjoy this heart-healthy choice. Seafood is lean and low in saturated fats. It’s a great entrée in the evening, too, when that too-full feeling is particularly troubling. A good piece of fish is hard-pressed to make a diner feel he or she has over-indulged, unless it’s stuffed with something and doused in a rich sauce. Fish is also great on top of a salad, whether grilled or blackened.

As summer temps heat up, the added bonus of fish is that it can be cooked outside on the grill. Save on your air conditioning while doing something good for the bodies you feed. It’s a win-win.

Elaine Hastings is a registered dietitian and owner of Associates in Nutrition. Hastings can be contacted at info@ElaineHastings.com or by visiting AssociatesinNutrition.com. Visit her blog for the latest information on nutrition and great tips for staying healthy: AssociatesinNutrition.com/wordpress.

Take the Challenge, Change your Life!
©2009 Associates in Nutrition. All Rights Reserved.

Fish: A Four-Letter Word for Healthy!

Fish and shellfish are an important part of a healthy diet, and nowhere is fresh fish easier to find than the coast. Increase your odds for a long and healthy life with a simple, tasty change: add fish to your weekly menus.

Here are some nutrition facts to motivate you. Fish is a lean, low-calorie source of protein and a great source of critical omega-3 fatty acids. These play a crucial role in brain function, as well as growth and development, and may even reduce the risk of heart disease.

But here’s the catch: the body can’t make them. We must go to the source for omega-3s, and in a seafood-centric environment, that’s easy. They come from fish – such as salmon, tuna, and halibut; other seafood, including algae and krill; some plants; and nut oils.

A well-balanced diet that includes a variety of fish and shellfish can contribute to the whole family’s well-being. Just remember, you don’t have to go overboard to reap the benefits. A little bit of “daily catch” goes a long way. The American Heart Association recommends eating fish at least twice a week (especially fatty fish like trout, herring, sardines, tuna and salmon) at least twice a week. I personally recommend consuming no more than one fish meal per week from predatory fish (shark, tuna, swordfish, etc.) and no more than two per week from non-predatory fish (sardines, salmon, shrimp, etc.). Very few palate-challenged people will be overwhelmed by this schedule.

Some of you are thinking ‘I know fish is good for you, but my family doesn’t really like it.’ There are many recipes that you can use which will increase the appeal. Look for salmon stuffed with crab and breadcrumbs, or use a tasty pesto to enhance the flavor (Costco offers one of the best I’ve found, in its refrigerated section) . Add grilled fish to a salad loaded with other items. Throw some shellfish into your marinara. Be creative and research ways that might make your family happy when consuming fish or shellfish. Here are two seafood recipes which will help:

Easy, tasty tuna salad
1can (12 oz) water-packed solid white tuna, drained
1/3 cup Yoplait® Fat Free plain yogurt
1can (4 oz) crushed pineapple, drained; or grapes
1 stalk celery, finely chopped (1/3 cup); or sweet onion
¼ cup chopped pecans
1 teaspoon yellow mustard
1/8 teaspoon ground cinnamon

In a medium bowl, mix tuna, yogurt, pineapple, celery, pecans, mustard, and cinnamon.
1 serving has approximately 180 Calories, Calories from Fat 50; Total Fat 6g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 25mg; Sodium 420mg; Total Carbohydrate 11g (Dietary Fiber 1g, Sugars 9g); Protein 22g.

Shrimp tomato sauce over pasta; makes 4 servings
1 tablespoon olive oil
1 small bunch scallions, chopped
2 garlic cloves, minced
1 can (28 ounces) crushed tomatoes
¾ cup dry white wine or nonalcoholic white wine
1 tablespoon sugar
¾ cup chopped flat-leaf parsley or basil
12 fresh or frozen and thawed jumbo shrimp, peeled and de-veined
8 ounces spaghetti
¼ cup grated Parmesan cheese

1. Warm oil in a medium saucepan over medium heat. Add scallions and garlic. Cook 10 minutes, or just until scallions begin to turn golden.
2. Add tomatoes, wine, sugar, and 1/2 cup parsley or basil. Heat to boiling. Reduce heat to low, cover, and simmer 20 to 25 minutes, or until sauce is slightly thickened.
3. Add shrimp and return to a summer. Cook 4 to 5 minutes or until shrimp is opaque.
4. Meanwhile, cook spaghetti according to package directions. Drain and transfer to a large bowl. Add sauce and toss to mix.
5. Sprinkle with Parmesan and remaining 1/4 cup parsley or basil.
Approximately 1 serving has about Calories 380, Calories from Fat 60; Total Fat 7g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 65mg; Sodium 650mg; Total Carbohydrate 59g (Dietary Fiber 6g, Sugars 10g); Protein 19g

Next week, I’ll share some insights about mercury in fish. We’ll sort the truths from the rumors so you can relax at mealtime.

Lions and tigers and berries, oh my! When following the yellow brick road to good health, berries are a wonderful snack to enjoy along the way.

You may already be adding sliced strawberries to your granola or cereal in the morning, but once you uncover the many different health benefits of berries, you will want to add those little marvels to every meal. Why not? They are berry, berry good for your skin, health and heart.

Berries are the perfect snack food. Not only are they naturally sweet and low in calories, but they are also high in fiber, making them a great choice for fending off the between-meal munchies. In addition, berries are loaded with vitamin C and powerful antioxidants that give your immune system a boost while helping to prevent the cell damage that leads to diseases such as cancer.

Eating the sweet treats may even help slow down the natural aging process, improving skin’s appearance from the inside out.

Berries are truly little wonders of nature. Each type of berry carries its own special health properties. For example:

– Blueberries contain anthocyanins, a group of antioxidants that help with memory functions.

– Raspberries are full of ellagic acid, a compound that is known for its cancer-fighting abilities.

– Strawberries are high in vitamin C, a powerful anti-inflammatory agent.

– Cranberries contain compounds that can treat or prevent many urinary tract infections.

In addition, research is under way to determine how different berries contribute to weight loss. In order to obtain the wide spectrum of health benefits that berries provide, it is best to add a variety of different types to your diet.

Choosing from the large selection of berries that are available in your local farmers market, supermarket or health food store will prove to be a fun and delicious experience. Along with the more well-known choices such as strawberries, blueberries, raspberries and cranberries, expand your tastes by exploring the delectable flavors of blackberries, boysenberries, currants and honeyberries.

Selecting fresh, local, organic berries is always the best option, yet berries retain most of their nutritional value even when they are frozen or dehydrated. So, stock up on fresh berries when they are in season, but feel free to opt for canned, frozen and dried berries to benefit from their valuable phytonutrients year-round.

Just be sure to read nutrition labels when buying dried or frozen berries. Steer clear of those that contain added sugar or are packed in heavy syrup, which adds unnecessary calories.

With just a quick rinse, most berries are ready to be tossed into a storage bag or portable container for easy snacking on the go. While berries are delicious and easy to enjoy on their own, there are many more ways to enjoy those nutritional powerhouses.

– Blend frozen berries with fat-free yogurt for a refreshing smoothie.

– Top fresh berries with low-fat whipped topping for a speedy dessert.

– Add berries to whole-grain waffles or pancakes for a filling breakfast.

– Layer berries with granola and yogurt for a decadent parfait.

Now that you know the numerous health benefits surrounding berries, and are ready to add them to every meal, head out to your local market or produce stand to load up on the ultimate treat – just watch out for any lions, tigers and bears on the way.

We all know that eating a variety of foods is important to promoting growth and establishing good nutritional habits for the entire family. But if you have a picky eater in your household, mealtime can be a source of frustration and battles.

Fortunately, most kids get the proper nutrition in their diets throughout the day. Children’s taste buds and food preferences mature over time, so introducing new foods can take time and patience.
Picky eaters beware – here are some tips to encourage your children to try new foods.

– Try and try again. It may take up to 10 times of trying a new food before your child likes it. It is normal for children to be cautious at first.

– Involve your child in choosing foods at the grocery store. Trying new foods is more fun for children when they pick them.

– Let your child help prepare the food. Whether it’s stirring the ingredients, cracking an egg or washing vegetables, let your child become familiar with the new food. As you prepare it together, you and they can talk about the color, shape and texture of the food.

– Try one new food at a time. Don’t overwhelm your child with too many new foods at once. Make small changes and try serving new foods alongside some of their favorite, more familiar foods. Broccoli may be more appealing if it is served with a side of macaroni and cheese.

– Minimize distractions. Turn off the TV, don’t allow toys during meals and eat at a table.

– Don’t force your child to eat. Respect their preferences. Children sometimes do not like to eat food they have never seen before. Keep serving the food to your child. As they become more familiar with it, they may decide to taste it.

– Get creative with preparing new foods in different ways. If your child doesn’t like cooked carrots, try serving it with a low-fat dip such as ranch dressing or hummus. Another option is to purée fruits and vegetables and add them into casseroles or other prepared foods. For example, add chopped vegetables into sauces or top cereals with fruit.

– Set a good example. If the adults in the family avoid eating a variety of foods at the table, then it really shouldn’t surprise you that your little shadows are following the example that you are setting. With fast foods so readily available, it is only logical that healthier options are easy to pass up.

– Don’t be a short-order cook: Serve everyone the same meal. If everyone is eating the same thing as the rest of the family, it becomes easier for children to model after healthy choices.

Meal time should be about spending time together as a family, not a battleground over what’s on the plate. However, if you are concerned that your child’s eating habits are compromising his or her growth or health, consult your pediatrician or a registered dietitian.

Research shows children who eat healthy in their early years will carry those habits into their adulthood. Keep trying, be patient and eventually your child will surprise you.

By March, many people find their good resolutions for healthy eating and exercise have fallen by the wayside. Statistics show that just six months after the New Year, more than half of those who made resolutions have broken them. Fortunately, you can still resolve to change; it is never too late to renew your commitment to improving your health.

If you have fallen back into your old habit of grabbing a quick doughnut or pastry treat early in the morning for convenience, remind yourself one doughnut contains more than 300 calories and is high in carbohydrates, fats and sugars. That one seemingly innocent treat can send your blood sugar soaring.

Your body may feel a sudden energy surge, but this will be spent quickly. Then your system will go through a rebound that can make you feel extremely tired and out of sorts.

This is the beginning of a seesaw effect in your body that is often fueled by snack foods high in sugar and carbohydrates. Remember how difficult it was to balance a seesaw perfectly on the playground? This balancing act is what you are forcing your body to do when you eat foods that contain no real nutrition, but are heavily loaded with unhealthy fats, sugars and simple carbohydrates.

So just exactly what do you need to eat if you want to get back on the path to good nutrition and health? For starters you need to avoid fad diets and stay clear of foods filled with empty calories, sugars and fats.

Here are a few basic guidelines to get you on the right track.

– Opt for a dietary program that is packed with whole grains, fruits, veggies as well as some healthy fats and oils.

– Be sure your daily meals contain good carbohydrates such as whole grains; do not eliminate all carbohydrates from your diet.

– Include plenty of fiber by eating a variety of fruits, veggies and whole grains.

– Choose lean, healthy protein sources such as poultry, nuts, fish and beans.

– Limit saturated and trans fats; choose oils that come from nuts, fish and plant sources.

– Select calcium-rich foods such as skim or low-fat milk, yogurt, cheese and vegetables.

– Add color to your plate by choosing a wide variety of fresh fruits and vegetables.

– Limit your use of salt and enjoy the rich, luscious flavors of the foods or add salt-free seasonings to enhance natural flavors.

– Plan ahead by creating a healthy shopping list or selecting restaurants that offer nutritious selections.

– Track your meals, exercise and medical information online or through a food diary such as the Get Fit Lee program, a local health initiative challenging Lee County residents to collectively lose one million pounds of body fat, GetFitLee.com.

Often, making changes slowly can help you be more successful in creating new habits. Try incorporating one or more of these recommendations into your lifestyle each week. Over time, you will find that these nutritious choices will give you more fuel for your day and help improve your chances of successfully reaching your goals.

Everyone has heard it at some point in their lives – breakfast is the most important meal of the day. Perhaps if you are awake enough to wrap your mind around a few important pieces of information, the concept of eating a balanced breakfast will be much easier for you to swallow.

Sure, a doughnut filled with luscious strawberry jelly might tempt your taste buds, but are those empty calories and tons of carbohydrates really worth the effort? Even if you try to balance your breakfast plate by adding a glass of refreshing cold milk, you will not tip the scales toward the “healthy breakfast” side.

The hours that pass between the time you go to bed and the time you wake up give your body the opportunity to rest, but they also leave your stomach virtually empty. So by rushing out the door and into the busy day ahead, you are leaving your body without the proper fuel it needs to perform at its optimum level.

Imagine how much easier it would be to run to the next staff meeting, focus on that important sales presentation or meet that afternoon deadline if you had all of the enduring energy that a healthy breakfast will provide.

Breakfast gives your body the energy it needs to sustain activity throughout the day. Research has found people who skip breakfast often feel more tired, irritable and restless in the morning. On the other hand, those who do eat breakfast have a better attitude toward work, higher productivity and enhanced ability to handle tasks that require memory.

Breakfast eaters also have more strength and endurance and better concentration and problem-solving ability. Plus, breakfast helps you reach your recommended number of vitamins and nutrients. A whole-grain cereal with milk and citrus juice can provide 100 percent of the vitamin C, 33 percent of your calcium, thiamin and riboflavin and a good supply of fiber, iron and folate.

Although the idea of waking up a few minutes earlier each day to prepare and enjoy a healthy breakfast might be completely out of the question, there are some great “to go” options. It’s important to plan ahead so that you have some nutritious items on hand that you can quickly combine to create a well-balanced and delicious morning meal that is light on the carbohydrates and calories but heavy on the “health and nutrition.”

By using a well-balanced combination of high fiber and protein, complex carbohydrates and low-fat items, you will not only feel energized and satisfied for longer periods of time, but you will also be adding important nutrients that your body requires to stay healthy.

Whip up an omelet using nutritious egg whites, diced onions and bell peppers, a light sprinkle of sea salt and cracked black pepper with a side of tomato salsa. Make a steaming bowl of oatmeal and toss in some fresh berries or a handful of chopped walnuts, a few raisins and a touch of cinnamon.

For the “to-go” option, prepare it the night before so that you can simply grab it from the fridge and be on your way. Portion out a few slices of lean meat or a serving of tuna packed in spring water, a slice of low-fat cheese, a handful of whole-wheat crackers and fresh fruit for a breakfast-on-the-go that is as good for your taste buds as it for your health.

Regardless of the combinations you choose to use, remember that you should stick with a good balance of ingredients for a healthy and satisfying breakfast that will keep your tummy happy, calm your food cravings and give you the energy and endurance that will make you feel as though you are ready to go the distance instead of running out of fuel just an hour or two after finishing your meal.

A healthy, balanced diet supplies your children with all the nutrients they need to grow, including the proper development of healthy gums and teeth. With increased focus on the importance of oral health during National Children’s Dental Health Month in February, it is a good time to remind parents, grandparents and other caregivers about how their children’s nutrition choices can affect their oral health.

For example, we tell kids to drink milk for strong teeth and bones. From a dentist’s point of view, how important are milk and dairy products in keeping teeth healthy? Calcium is very important as teeth form, and milk and dairy products are the best source of calcium and can play a role in preventing cavities.

As young teeth develop, adequate calcium intake during childhood and adolescence is important for children in developing and maintaining healthy teeth throughout adulthood. In addition, many studies show that eating dairy products, especially cheese, after meals or snacks helps to prevent the bacterial coating on the teeth from converting food sugars to acid; reducing the risk for cavities. Cheese also stimulates saliva flow, which helps to clear acids from the mouth that can cause cavities.

Dairy products, again, especially cheese, can actually prevent teeth from losing minerals and in some people, may even restore minerals to teeth. Some studies even show that proteins and phosphorus in milk may reduce the risk for cavities.

Though eating more nutritious foods can help promote healthy teeth and gums, beware of those that can cause tooth decay. While some foods are obvious culprits, such as candy, juices and sodas, other foods high in carbohydrates such as fruits, peanut butter, crackers and potato chips increase the risk of cavities as well.

All sweet foods are not created equal. Sticky foods such as cookies and candies stick to the surface of teeth and linger. These foods should be limited because they stick to the teeth and saliva is unable to wash the sugar away.

In addition to food choices, dentists and dietitians believe that children who consume too much soda and not enough nutritional beverages are more prone to tooth decay in addition to serious ailments later in life, such as diabetes and osteoporosis. Drinking carbonated soft drinks regularly can contribute to the erosion of tooth enamel, which ultimately leads to cavities. If erosion spreads beneath the enamel, pain and sensitivity may eventually result. This can cause nerve infection and necessitate a root canal.

How can you help prevent this? Encourage your children to drink plenty of water. An article published by the Academy of General Dentistry recommends that school children should rinse their mouth with water after meals, especially at school. This leaves their mouth with a reduced sugar and acid content.

While we can’t follow are children around throughout their day with healthy snacks and a toothbrush, we can instill good habits by providing them with discipline and structure in making smart food and beverage choices and encouraging routine brushing and flossing.

In the same way that children wish for super hero powers, most of us would like to possess the ability to fight off the threat or onset of germs, the common cold or flu. In an average season, about 20 percent of Americans get the flu. This year, the H1N1 virus has led to many new flu cases, and finding ways to protect our immune systems from unhealthy invaders is mission critical.

Without super powers, we must rely on the forces we can control. Fortunately, foods with powerful nutrients and antioxidants can improve our immune system and help our bodies fend off viruses, toxins and even cancer cells. By including these nutrients in our daily eating habits, we can help strengthen a body’s immune system and improve our chances of staying healthy.

By increasing the number of white blood cells in the body, nutrients help rid our system of unhealthy toxins.

Important nutrients include beta carotene; vitamins C, D and E; iron, zinc; flaxseed oil; omega-3 fatty acids; garlic, selenium; and bioflavonoid which include citrus fruits, rose hips and other plants.

Topping the list are the three major antioxidant vitamins: beta carotene, vitamin C and vitamin E. You’ll find them in colorful fruits and vegetables such as those with purple, blue, red, orange and yellow hues. To get the biggest benefits of antioxidants, eat these foods raw or lightly steamed; don’t overcook or boil.

Found in yellow and dark green vegetables, beta carotene increases the percentage of white blood cells in the body, acting as another defender of immunity. The best way to get beta carotene is in fruits and vegetables such as kale, spinach and carrots. 

Vitamin C enhances the function of immune cells and can be found naturally in citrus fruits, melons, berries, peppers, sweet potatoes and peas.

Vitamin E aids in the production of antibodies that destroy bacteria. In a Harvard School of Public Health study, researchers found that vitamin E lowers the risk of cardiovascular disease. Good sources for this vitamin are avocados, whole grains and greens.

In addition to the top super three above, Vitamin D is also essential to a healthy diet. Yogurt and other cultured milk products that contain probiotics, beneficial bacteria with immune-boosting benefits, are especially important. Look for the “live active culture” seal, which indicates that probiotics have been added. Early research shows that vitamin D may be linked to a seasonal increase in colds and flu and a higher incidence of respiratory infections.

In addition, iron is required for the body to manufacture white blood cells. Iron can be found in healthful foods such as apricots, lentils, kale and beets. Another important nutrient the body needs is zinc, to help heal wounds and strengthen its resistance to cold viruses. Zinc also is found in whole grains, seeds and beans.

The antioxidant selenium also is found in whole grains and seeds, as well as mushrooms.

Another immune-boosting hero, omega-3, is filled with fats that increase the activity of white blood cells that eat up bacteria and help strengthen cell membranes. These also speed up healing and strengthen resistance to infection in the body. In addition, flax oil and flaxseeds, salmon, mackerel, tuna, omega-3 eggs, nuts and seeds are all excellent sources of omega-3. An easy way to include omega-3 in your diet is to add ground flaxseed to baked goods, yogurt, cereal or smoothies

Garlic, with antibacterial, antiviral and antifungal agents, can also increase immune function. Garlic is an antioxidant that reduces the build-up of free radicals in the bloodstream. In addition, garlic is a good source of sulfur, which is important for healthy liver function.

Bioflavonoid aids the immune system by protecting the cells of the body against pollutants trying to attach to them. A diet that includes several servings of fruits and vegetables daily will ensure that you get the bioflavonoid needed to help your immune system work the best.

In every superhero story, there are always the villains. When it comes to your body’s immune system, there are certain foods that pose a threat to the body’s defenses. For example, consuming too much sugar, equal to drinking two cans of soda, can reduce the body’s ability to kill germs. Alcohol intake can harm the body’s immune system, suppressing its ability to produce more white blood cells. The more alcohol is consumed, the more it suppresses the immune system.

In addition, foods high in saturated fat and oils can increase the risk of obesity and harm your body’s ability to fight disease. White blood cells have to fight harder to multiply or produce antibodies, leaving your body more susceptible to germs or other “invaders.”

If you aren’t getting enough antioxidants and other essential nutrients in your diet by eating produce, a physician or registered dietitian may recommend a multivitamin. However, some nutrients can only be found naturally in foods. Be cautious when considering immune system supplements to boost immunity. Consult your physician or a dietitian who can recommend the proper vitamin regimen. Getting too much can be toxic.

By adding these super foods to your diet, you can help your body prevent — or better fight off — colds or flu this season.

In addition, you can develop healthier eating habits and contribute to overall improved nutrition and health.

Heart disease is the number one killer of Americans. In February, the American Heart Association recognizes American Heart Month as it focuses on raising awareness about the prevention of cardiovascular disease, including good nutrition. Adopting healthy eating habits is one way to reduce your risk of developing heart disease and stroke.

As you make daily food choices, base your eating pattern on these recommendations from the American Heart Association:

– Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.

– Select fat-free, one percent fat or low-fat dairy products.

– Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.

– Cut back on foods high in dietary cholesterol. Aim to eat less than 300 mg of cholesterol each day.

– Cut back on beverages and foods with added sugars.

– Choose and prepare foods with little or no salt. Aim to eat less than 2,300 mg of sodium per day. Anyone with hypertension, all middle-aged and older adults should consume no more than 1,500 mg of sodium per day.

– If you drink alcohol, drink in moderation. That means no more than one drink per day if you’re a woman and two drinks per day if you’re a man.

– Keep an eye on your portion sizes.

As part of a healthy diet, an adult consuming 2,000 calories daily should aim for:

– Fruits and vegetables: At least 41/2 cups a day

– Fish (preferably oily fish): At least two 31/2-ounce servings a week

– Fiber-rich whole grains: At least three 1-ounce-equivalent servings a day

– Sodium: Less than 1,500 mg a day

– Sugar-sweetened beverages: No more than 450 calories (36 ounces) a week

Other nutrition measures:

– Nuts, legumes and seeds: At least four servings a week

– Processed meats: No more than two servings a week

– Saturated fat: Less than 7 percent of total energy intake

Be sure to eat a wide variety of nutritious foods daily. As always, small changes in lifestyle can make a big difference in improving your overall health.