| Having a strong immune system is essential to | | | | antioxidants which are good for strengthening |
| fight off infections and to prevent us from | | | | your immune system. |
| catching colds and flu's. A healthy immune system | | | | 4) Increase your intake of food that has a good |
| keeps our metabolism rate high which helps us | | | | source of wholegrain. For example, instead of |
| burn calories. | | | | white rice try brown or wild rice as these have |
| The following guidelines will help to give your | | | | higher levels of nutrients. Instead of white bread |
| immune system a boost: | | | | eat brown wholemeal bread. |
| 1) Breakfast is one of the most important meals | | | | 5) Design your diet around getting half the |
| of the day that should not be missed. A good | | | | proportion of your calories from fresh organic |
| breakfast dish that is low in fat, provides plenty | | | | fruit and vegetables and wholegrain foods. Your |
| of fibre and slow released energy is porridge. | | | | diet should be based on unrefined, unprocessed |
| 2) During the colder months when the risk of | | | | and refined carbohydrates. |
| getting a cold is greater make plenty of vegetable | | | | 6) Eat fish at least 2 times a week. Fish are a rich |
| stews. These are very delicious and nutritious. | | | | source omega 3 fats and fatty acids that are |
| They are also very effective at warming up your | | | | essential for the health of the body. The body |
| core temperature which is needed when the | | | | cannot produce these so we need them from |
| climate is cold. | | | | other sources and fish are one of the best. |
| 3) It is very important that you eat enough fresh | | | | However, certain fish have higher levels of omega |
| vegetables and fruit. Government guidelines say | | | | fatty acids than others. The best sources are the |
| you should eat at least 5 pieces of fresh fruit and | | | | oily fishes like mackerel, herrings, wild salmon and |
| vegetables every day. It is best to eat your | | | | pilchards. Try and eat fresh fish rather that the |
| vegetables either raw or slightly cooked. Steaming | | | | tinned variety as they are more nutritious. |
| is the best cooking method. It is a good idea to | | | | 7) If you are not allergic to nuts include them in |
| eat a variety of different fruit and vegetables. A | | | | your diet. Like fish they are also a rich source of |
| good guide is to eat fruit and vegetables with | | | | fatty acids. You can eat these on their own as a |
| different colors. The deeper the color the better | | | | healthy snack or use them with a salad. |
| as that is a good sign it contains more | | | | |