Written by: Eileen Henderson, RDN, LD

It is difficult to avoid getting sick; fueling up on immune boosting nutrients can help your body fight illness and shorten the duration of colds. Knowing immune boosting nutrients is helpful, but it is important to learn how to include them in everyday meals and snacks!

Here are 6 nutrients and snacks that will boost your immune system!

1. Protein helps the body heal and recover which plays beneficial role in the body’s immune system. It is recommended to consume 0.8 – 1.0 gram of protein per kg of your body weight daily.

• Snacks: hard boiled eggs, deli roll up, tuna pouch, Greek yogurt, roasted chickpeas

2. Probiotics are beneficial bacteria in the gut that positively impact health. Consuming probiotics in foods has shown a reduction in GI and upper respiratory illness.¹ They can be found in cultured dairy products like yogurt, and fermented foods like sauerkraut.

• Snacks: Kombucha, Kefir, fermented pickles and other fermented vegetables

3. Zinc helps the immune system work properly and can help heal wounds.²  The recommended daily amount for zinc is 8 mg a day for women and 11 mg a day for men.³  Lean meat, poultry, seafood, milk, whole grain products, beans, seeds and nuts contain a good source of zinc.

• Snacks: deli roll up, tuna pouch, Greek yogurt, almonds and pumpkin seeds

4. Vitamin A regulates the immune system and protects against infections by keeping the skin mouth, stomach, intestines and respiratory system tissues healthy.² The recommended dietary allowance (RDA) for vitamin A is 900 mcg and for men and 700 mcg for women.⁵

• Snacks: sweet potato fries, raw broccoli, baby carrots and bell pepper slices

5. Vitamin C is an antioxidant that fights free radicals and stimulates the formation of antibodies which supports the immune system.² It is has been shown that 1,000 mg of vitamin C supplements may make colds milder and even shorten them by half a day.³

• Snacks: red pepper slices, strawberries and citrus fruits like oranges

6. Vitamin D strengthens the immune system by triggering a response to fight off bacteria and viruses. The recommend dietary allowance (RDA) for vitamin D is 600 International Units (IU) for men and women and 800 IU for adults over the age of 70.⁵  Sources include fatty fish such as salmon and tuna, cod liver oil, egg yolks and cow’s milk. The body can also make vitamin D from the sun, but it is important not to overdose on direct sunlight and wear sunscreen.

• Snacks: hard boiled eggs, mushrooms, tuna, yogurt and a glass of milk

A Quick Meal that includes all 6 immune boosting nutrients is a smoothie. If you prefer a refreshing snack, make popsicles by pouring the smoothie into popsicle molds and freeze for at least 3 hours.

Smoothie Recipe:

• ½ cup milk or milk alternative
• ¼ cup plain Kefir
• ½ cup frozen strawberries
• ½ banana
• 1 handful greens
• 1 scoop protein powder (20 grams protein)
• 1 Tbsp walnuts

Written by: Kimberly Tessmer, RDN, LD

What is Intermittent Fasting?
Curious about the intermittent fasting trend?  To put it in simple terms, intermittent fasting consists of eliminating or restricting calories over a specific period and alternating that with periods of regular calorie intake.  During fasting, you eat no solid food and drink only non-caloric beverages such as water, black coffee or unsweetened tea.

What is the Best Method for Intermittent Fasting?
There are several different ways that you can execute intermittent fasting.  The key is to find the method that best works for you and your lifestyle.

• 16/8 Method: 8 hour eating window with 16 hours of fasting (this can be anywhere from 12 to 18 hours of fasting and the times in which you eat are completely up to you but for best effect make it earlier in the day such as between 10 am and 6 pm)
• 5:2 Method: eating normally 5 days per week and strictly reducing calories (approximately 500 calories for women and 600 calories for men) 2 days per week; such as a Tuesday and a Friday
• Alternate Day Fasting: Combination of complete fasting days (no calorie containing foods or beverages consumed) alternating with days of unrestricted food and beverage intake.  Much like the 5:2 method but doing a complete fast on the 2 days per week.

If the thought of Intermittent fasting tends to be overwhelming but you still want to try it, start slow with just once per week. The easiest way to get started is to extend your fast before and after your sleep cycle.  You already fast during sleep so if you stop eating a few hours before you go to bed and wait to eat a few hours after waking up you already have a 12 hour fast, assuming you sleep for 8 hours.  If you are unsure on how to work with intermittent fasting to reach your health goals, consult with a dietitian who can help you devise a plan that is right for you.

Will Intermittent Fasting Help Me Lose Weight?
Intermittent fasting is not necessarily a “diet” but for those that struggle with consuming too many daily calories, it can help to decrease the amount of food they eat in a day if they are mindful.  In most cases, intermittent fasting will not automatically change what and how much you eat but it will change when you eat. As a dietitian I feel obligated to mention that intermittent fasting is no magic bullet to weight loss.  If you tend to fast and then over-indulge during your eating window, weight loss will be difficult.  It is still important to ensure you are eating healthy well-balanced meals and especially watching portion sizes if weight loss is your goal.

Is Intermittent Fasting Safe for Everyone?
Intermittent fasting may not be the best option for everyone.  If you have a history of disordered eating habits, then this type of eating plan may be a trigger and not your best bet.  For women who are pregnant, breastfeeding or trying to get pregnant, it is best to avoid intermittent fasting.  Individuals with certain health issues that need higher calorie levels, those on certain medications or those that are diabetic may be putting themselves at risk by following intermittent fasting. Although some studies have shown that intermittent fasting may improve heart health, lower total cholesterol, benefit weight loss and reduce inflammation, many dietitians remain skeptical. If you are not sure if this type of eating pattern is safe for you, always consult with your doctor before starting.

Written by: Megan Rose, RDN, LDN

You’ve probably heard a lot of buzz around the ketogenic diet, also known as the keto diet. Many individuals have seen rapid weight loss with this approach to eating, but what is the keto diet? What are some things to consider when following it? And is it really the best diet out there? Let’s dive into these questions.

Like every diet out there, there’s plenty of rules that go along with the keto diet – maybe more so than others.

Fat and protein are the main sources of fuel on the keto diet with fat making up 65-75% of calories and protein making up 15-20%. The best fats to focus on are olive oil, coconut oil, canola oil, nut butters, nuts and seeds, avocado, butter, and cream cheese. The best protein choices to incorporate are seafood, poultry, grass-fed meats, cheese, and cottage cheese.

The keto diet is considered a very low carb diet with carbs making up less than 5% of calories. Foods not permitted due to carb content are grains, fruit, starchy vegetables and legumes. Berries are an exception since they contain a lower amount of carbohydrates, but portion control is still key. Keto focuses on non-starchy veggies with little to no carbohydrates and will be important to eat throughout the day to promote fullness, fiber, vitamin and mineral intake. Non-starchy vegetables allowed are asparagus, broccoli, brussels sprouts, cabbage, carrots, celery, greens, cucumber, eggplant, green beans, leeks, onion, mushrooms, peppers, spaghetti squash, and tomatoes.

Things to Consider

If you choose to follow the keto diet, there are some things to consider before you start.

Fiber: Many individuals following this diet struggle to meet their fiber needs due to the lack of grains, beans, and fruits. Fiber promotes regularity and better heart health. Focus on eating non-starchy vegetables through the day to help reach your fiber needs. A fiber supplement can help, but it’s much better and more effective to get fiber from whole foods. The general recommendation for fiber is 25 g/day for women and 38 g/day for men.

Water: Adequate hydration is really important, especially when following a restrictive diet, such as keto. Water helps keep you fuller longer, boosts metabolism, and can help keep you regular.

Micronutrients: Since you’re cutting out whole food groups, this can make it hard to meet your vitamin and mineral needs. A good multi-vitamin with minerals supplement is recommended to be sure you’re not becoming deficient in any of these essential nutrients.

Think Long-term: When considering any diet, it’s important to look at the long-term pros and cons of the diet. Is this something I could follow for the rest of my life or would it be a short-term solution? If it is short-term, what will be my approach to maintaining the weight once I’ve reached my goal?

When researchers have studied diets long-term, and that means any diet, they’ve found that most individuals end up gaining the weight back, and sometimes more. So, it’s important to consider if you should go on a diet at all, and if you do, what your lifestyle will look like once it’s over.

What’s the solution to long-term weight loss, if diets aren’t the answer? Small, sustainable choices, every day. We all have changes we’d like to make and if you’re motivated to see change long-term, it’s best to choose one or two of those changes and implement them slowly. It’s those daily choices that add over time. If the keto diet is still something you’d like to try, consider approaching it as a change in mindset and long-term lifestyle, and not a quick fix for weight loss.