Fighting flu can start with what’s on your plate

Cinnamon: With its antibacterial and antiviral properties, this ancient spice has been used to boost immune systems for thousands of years. Sprinkle cinnamon in oatmeal or yogurt, or on apple slices.

Carrots: Carrots are an excellent source of vitamin A and the antioxidant beta carotene. They're also in season all winter. Keep carrots on hand as finger food; pair with hummus or a nut butter; add carrots to winter soups, stews and casseroles.

Pears: Pears are available all winter and make a tasty stand-in for apples. Better yet, they're a great source of fiber, which promotes both immune and digestive system health. Make a sweet treat of warmed sliced pears, paired with yogurt and a sprinkle of cinnamon.

Leafy greens: Pick up some leafy greens like kale, cabbage, collards and spinach. They're available all winter, fresh or frozen. Plus, they're packed with immune boosters like vitamin A, vitamin C and folate.

Add spinach to foods you already love, like pizza, spaghetti sauce, even mac and cheese. Kale, cabbage and collards work great in winter favorites like chili, soups and casseroles.

Cabbage: Packed with an important antioxidant called glutathione, cabbage is cheap, easy to prepare and available all winter. Add it to soups and stews for a warm dose of comfort food.

Nuts: Almonds contain vitamin E and plant-based proteins that help our bodies stay strong and fight germs. But go easy: Just 1/4 cup (a handful) is a single serving.

Yogurt: Low-fat yogurt with "live and active culture" provides good bacteria that can help with digestion and offer protection from harmful bacteria. And that's important because the digestive tract plays a big role in keeping the whole body healthy.

Spinach: Spinach contains folate that helps repair cells and keep our immune systems running strong. Add spinach to salads, sandwiches, even eggs for a nutrient boost.

Sweet potatoes: They contain vitamin A and beta carotene, both powerful immune boosters. Instead of serving traditional french fries, bake sweet potato wedges rubbed in olive oil with a dash of cinnamon.

Source: Children's Healthcare of Atlanta. For more tips and recipes, go to www.strong4life.com.

EASY CROCK-POT VEGETABLE BEEF SOUP

Ingredients:

1 pound beef cubes (round steak)

1 (14-ounce) can diced tomatoes (unsalted)

1 cup baby carrots

1 medium onion, chopped

1 medium potato, peeled and cubed

1 (10-ounce) package frozen vegetables

1/4 teaspoon pink peppercorns

2 cups water

2 cups low-sodium beef broth

Directions:

1. Combine all ingredients in Crock-Pot. Mix well and cover.

2. Cook on low for 12 to 14 hours or on high for 4 to 6 hours.

SOURCE: Children’s Healthcare of Atlanta

EASY CROCK-POT VEGETABLE BEEF SOUP

Ingredients:

1 pound beef cubes (round steak)

1 (14-ounce) can diced tomatoes (unsalted)

1 cup baby carrots

1 medium onion, chopped

1 medium potato, peeled and cubed

1 (10-ounce) package frozen vegetables

1/4 teaspoon pink peppercorns

2 cups water

2 cups low-sodium beef broth

Directions:

1. Combine all ingredients in Crock-Pot. Mix well and cover.

2. Cook on low for 12 to 14 hours or on high for 4 to 6 hours.

SOURCE: Children’s Healthcare of Atlanta

With flu season in full swing, everyone is looking for ways to prevent the nasty bug.

And while frequent hand-washing, getting plenty of sleep and getting a flu shot (even now) are important pieces in warding off the flu, another key to staying healthy starts in your kitchen.

One of the best ways to fend off the flu is through “flutrition” — nutrient-rich foods that help prevent illness. Eating healthy foods, including a wide variety of fruits and vegetables, also can help people with the flu get back on their feet again, according to experts.

This winter is shaping up as a particularly severe flu season, and health officials say it’s too soon to know if the flu season has peaked. In Georgia, 16 people have died since Oct. 1, compared to 19 at this time last year. While the total number of deaths is less, there have been far more people hospitalized with influenza — a total of 753 in metro Atlanta so far, compared to 475 last year at this time, according to the Georgia Department of Public Health.

With people recently returning to work and school after the holiday break, the spread of flu could jump again.

Lisa Giles, a registered dietitian for Children’s Healthcare of Atlanta, recommends a colorful plate of fruits and vegetables with lots of color — reds and greens and yellows, like a rainbow. Strawberries, red pepper and broccoli, for example, are not only high in vitamin C, but also vitamin A. One cup of strawberries provides 160 percent of an adult’s daily vitamin C needs.

Lanier Dabruzzi, a registered dietitian for the Southeast United Dairy Industry Association, said mushrooms get overlooked as a health food, but they possess two big weapons you need this flu season: selenium, which helps white blood cells fight sickness, and a type of fiber, which helps activate “superhero” cells that destroy infections.

Even so, Giles said rather than focus on particular fruits or vegetables, it’s best to eat a wide variety of fruits, vegetables, whole grains and lean protein and dairy to maintain a healthy immune system. A growing body of research shows eating healthy is critical for maintaining good health. Research studies by Harvard University suggest people with low levels of vitamin D (also known as the “sunshine vitamin”) were more likely to catch a cold or flu than those with adequate amounts. Those with low vitamin D levels were also more likely to have upper respiratory infections.

Very few foods contain vitamin D — unless it’s added to the food. Salmon, mackerel and milk (fortified with vitamin D) are three food sources of vitamin D.

Dabruzzi said people tend to eat fewer fruits and vegetables in the colder months of winter when some are out of season or more expensive. She urges people to consider buying frozen vegetables this time of year. One of her favorite go-to meals this time of year is stir-fries with lots of vegetables (fresh or frozen) with a lean meat, or a Crock-Pot chili dish topped with melted cheese.

David Bakke said while he generally eats healthy all seasons, he pays particular attention to immune system-building foods during the cold and flu season. The Norcross father of 8-year-old Nicholas said the two of them cook with garlic, and eat berries, apples and plums. Bakke also tosses flaxseed and hempseed (rich in healthy omega-3 fatty acids) into soups and salads. For breakfast, they often drink kefir yogurt, which is known for being high in probiotics (good bacteria that can help with digestion and offer protection from harmful bacteria).

Meanwhile, Grandma’s chicken soup may really have some special germ-fighting powers. Its salty broth is high in antioxidants and vitamins. Cysteine, an amino acid released when chicken is cooked, helps block the migration of inflammatory white blood cells. It’s a good way to warm up, prevent illness — and also help you recover.

So what should you eat if you get the flu?

Experts say the same foods that help maintain health such as chicken and vegetable soup also help a person recover, but they recommend small, snack-size portions since ailing people usually lose their appetite or don’t feel like eating when sick with the flu.

Applesauce, peanut butter and crackers are sometimes well tolerated when someone feels ill.

It’s important to drink plenty of fluids. Consider setting up a hydration station especially for children and include sliced lemon and oranges to put in water to make the water more enticing. Tea and honey or a warm beverage of lemon, honey and hot water is also a comforting way to stay hydrated.

It’s also best to avoid caffeine and alcohol when you’re sick because it will make you more dehydrated. Avoid hard-to-digest foods (such as fatty foods, fast foods and heavy processed foods) because they are stripped of nutrients.