If you’ve ever had the flu (and chances are you have!), then you know how awful you feel when you have it and how it can leave you confined to your bed for days. But did you know that there are things you can do, besides simple hand washing, that can help keep you healthy and flu-free?

The foods you eat can boost your immunity and help fight off the flu. Ever since Tammy got the flu last New Year’s Eve, we’ve been eating these foods regularly, and here’s why.

1. Nuts.  They’re a great antioxidant-packed snack. Nuts have selenium, zinc and magnesium, which help fight infection.  Keep portions to a small handful or about 1/4 cup since calories add up quickly, and a full cup can be 1000 calories or more for many types of nuts. Here’s how to do it:

• Add two tablespoons of almonds or walnuts to your morning cereal for a protein-filled crunch.
• Sprinkle sunflower seeds on your salad.
• Make almond or pistachio- crusted chicken or fish.  Simply start by coarsely blending the nuts.  Then dip the fish or chicken in egg whites and roll it in the chunky nut “flour” to lightly coat with the nuts.  Then, bake the nut-crusted protein source in the oven. Voila, healthy and delish!

2. Salmon. Get two, 3-ounce servings of fatty fish like salmon (or herring) a week for omega-3 fats. Omega-3s are a powerful anti-inflammatory that keep the body healthy. They not only decrease inflammation, they increase airflow and protect lungs from colds and respiratory infections. Try these suggestions to help keep your lungs free of infection.

• Top half a whole wheat bagel with sliced salmon and low-fat cream cheese.
• Make a hearty meal out of a salad topped with grilled salmon for protein.
• Replace beef or chicken with grilled salmon several times a week.
• Make salmon salad using low-fat mayonnaise and stuff in a whole-wheat pita.

3. Mushrooms. Mushrooms contain vitamin D, which boosts immunity. One study showed that people with the lowest levels of vitamin D were 36 percent more likely to have upper respiratory infections compared with those with the most vitamin D. Consuming mushrooms regularly stimulates the immune system by increasing the production of white blood cells, which help your body fight off infection. Boost your immunity and your mushroom intake with these suggestions:

• Top sandwiches with mushrooms.
• Add mushrooms to omelets, stir-fries, pizza and pasta sauces.
• Replace beef burgers with grilled portabello burgers.
• Replace some of the meat in chili and in meatloaf with mushrooms.

4. Tea. It’s packed with powerful antioxidants that protect against disease. Tea also contains theanine, an amino acid that helps to keep you calm and focused, which in turn decreases stress. When you’re less stressed, your body is less taxed, and you’re less likely to succumb to illness. Try these tips to lower your stress:

• Sip tea throughout the day.
• Use green tea for a marinade for chicken or as part of the broth for a soup.
• Sauté veggies in green tea.

5. Yogurt. Yogurt contains probiotics which increase the good bacteria in your body and crowd out the bad bacteria, helping to keep you healthy. Use these tips to kiss the bad bacteria goodbye:

• Replace the sour cream in recipes with nonfat yogurt.  This works great in dip recipes for dunking veggies.
• Mix your morning cereal with nonfat yogurt rather than milk for a nice change.
• Make a parfait for breakfast layering low –sugar vanilla yogurt with blueberries, cinnamon and quinoa.
• Have yogurt for a snack with a piece of fruit.

6. Bell Peppers. Bell peppers contain antioxidants that mop up free radicals. Free radicals damage your body and weaken it. Bell peppers are exceptional because they allow you to follow our red, orange and green rule– at every meal, be sure to have one fruit or vegetable that’s red, orange or green to ensure you’re getting adequate antioxidants to stay healthy. And, bell peppers come in all three colors!

• Cut red, orange and green peppers into strips so you can snack on them at any time.
• Toss red and green bell peppers in your omelets.
• Stack sandwiches with green pepper, lettuce and tomato.
• Add bell peppers to your pasta sauce.

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