NUTRITION

HEALTHY ON THE INSIDE

BY MARY ORLOSKI SWUPHD Registered Dietician/WIC Director

s we venture forward into an uncertain world in the face of a pandemic, there are universal recommendations that can reduce the spread and risk of infection. In addition to washing our hands, social distancing, wearing a mask, and avoiding large groups, there are ways to keep yourself healthy on the inside, especially when it comes to nutrition.

Despite what those infomercials tell you, there are no miracle foods or pills. Everything you need for a well-balanced, healthy diet can be found at your nearest grocery store.

We need protein in order to build and repair our bodies. It can be found in lean meat, poultry, fish, eggs, beans, nuts, and legumes. Protein shakes and powders don’t provide the additional vitamins and minerals that come with real foods. Lean meats and plantbased proteins such as beans, lentils, nuts, and seeds offer zinc; a mineral that helps maintain your immune cells and aids in wound healing. Fish and eggs contain choline, which assists in the maintenance of brain cells which may improve memory and cognition as well as reducing the risk of ischemic stroke.

Eat plenty of vegetables and fruits every day, in meals and for snacks. Aside from being virtually fat-free and full of fiber, vegetables and fruits are one of the best natural sources of antioxidants, vitamins, and minerals.

Vitamin C is known for its immune says “contains live and active cultures” system boosting qualities, from short- and is low in sugar. Yogurt contains ening the duration of the common probiotics - beneficial bacteria that cold to stimulating the formation of help maintain good digestive health. antibodies to fight off disease. Our Having a healthy gut is critical to a bodies cannot make or store vitamin healthy immune system. If dairy C so it is important to products are something eat vitamin C-rich vege- tables and fruits such as oranges, lemons, limes, grapefruits, strawber- ries, broccoli, cabbage, spinach, and red bell peppers. PAYING ATTENTION TO THESE NUTRITIONAL PRINCIPLES WILL KEEP YOU you avoid or can't eat, look for the many dairy alternatives available such as soy or almond “milk-like” products. They should be fortified to give you the health benefits of dairy. Vitamin A helps your body regulate its own immune system, pro- HEALTHY LONG AFTER THE PANDEMIC IS Finally, stay hydrated with plenty of water. Our bodies are 60 to 70% wa- tects against infection, and promotes good eye OVER. ter, which aids in every bodily function: eating, and skin health. Sweet digestion, muscle move- potatoes, carrots, broccoli, red bell ment, even our heartbeat and breath- peppers, and spinach are good sourc- ing! When your body is fighting off an es of vitamin A. illness or infection, your need for wa- Dairy products are fortified with vi- bacteria and other toxins. tamin A and D, and naturally contain ter actually increases to aid in flushing calcium which our bodies need for Paying attention to these nutritional strong bones and teeth (calcium also principles to help protect your im- helps with blood pressure regulation). munity now will also create a healthFor an added benefit, choose low-fat ier future, long after the pandemic is or fat-free yogurt. Make sure the label over.