Category Archives: Diet And Food

Ikea, mirroring the shift in American consumers diets, will amp up its plant-based food options and cut down on red meat in a phased roll-out of new products over the next five years.

The retailer, best known as a furniture seller but also one of the worlds largest restaurant chains, has committed to making half of its cafe meals plant-based, and 80% non-red meat, by 2025. In addition, 80% of its packaged goods, sold at its Swedish Food Markets, will be plant-based within that time frame.

Targeting flexitarian interest in the sizzling hot plant-based category and addressing a major consumer pain point, the brand has committed to comparable pricing for meat and meat-free products.

Research confirms the importance of making sustainable products affordable and desirable, and Ikea can really make a positive difference here, said Lena Pripp-Kovac, chief sustainability officer at Inter Ikea Group. The more sustainable choice shouldnt be a luxury for the few. It should be part of peoples everyday life.

Though many shoppers have relied on Ikea for Billy bookcases and Lack coffee tables, millions680 million, to be exactbought food at the chain in 2019. Those stats represent a big responsibility, and opportunity, to make a positive difference and inspire a more healthy and sustainable living, Ikea said in a statement.

Several months ago, the retailer announced its newest bistro product, the plant ball, made with yellow pea protein, oats, potatoes, onion and apple. The faux meatball, which went on sale in U.S. stores in late September, has a substantially lower climate footprint, at 4% of the classic meatballs impact. (And for those who found plant ball to be a less-than-appetizing name, its called huvudroll in Swedish. Better?)

That meatless meatball joined several other versionsall formulated in-house with its own recipeslike the salmon ball, chicken ball and veggie ball, that cut down on the chains use of ground beef.

But fans of the famous Swedish meatball need not fearits still available, and the strong-selling flagship product isnt going anywhere. It will sit alongside items like the veggie hot dog and yet-to-be-announced menu options.

Ikea, which has launched a steady stream of earth-friendly practices, noted that the food system contributes 25-30% of global greenhouse emissions, with a significant part of that coming from livestock production.

The brand is taking a full value chain approach to contributing to sustainable food systems, from responsible sourcing of materials, reducing food waste along the value chain, circular and more sustainable packaging and using the Ikea reach to make healthy and sustainable food options available to as many people as possible, said Peter van der Poel, managing director for Ikea of Sweden and manager, Ikea range and supply.

Major players in the industry, like Beyond Meat and Impossible Foods, have aggressively expanded their distribution in recent years, not just at supermarkets but also at quick-service restaurants, adding crown jewels like Starbucks, Burger King, McDonalds and Pizza Hut to their portfolio.

Analysts in the space say that fast-food chains have been among the best evangelists for the plant-based movement, speaking especially to omnivores and flexitarians. And the products are likely to continue to spur growth.

Plant-based meat was a significant growth driver before Covid-19, helping operators attract new customers, eliminate veto votes in group dining situations, and raising check averages, Good Food Institutes Zak Weston said in a June blog post. Now, plant-based food can be a growth engine for restaurants as they rebuild and adapt amid the pandemic.

Read the rest here:
Ikea Pledges to Make 50% of Its Food Plant-Based, Reflecting a Shift in Consumer Diets - Adweek

By Dr. Philip Goglia, WBC Nutrition Committee Chairman, offers another instalment of Boxing Nutrition this time on post-operative healing.

We are what we eat, as my good friend and colleague Dr. Philip Goglia says. Philip is a certified nutritionist. He has more than 30 years of experience helping and healing through nutrition.

The fact is, he has helped many of my patients during postoperative recovery with his peerless knowledge of performance nutrition. When Philip tells me about the role of food in the healing process, thats when I take out pencil and pad (yes, I still use a pencil) and scribble furiously.

If there are any nutrition secrets to healing, the big one is to lose fat and to keep it off. Naturally we dont need additional weight as we heal from surgery thats just plain common sense. But we dont starve ourselves either. Nor do we choose postoperative recovery as a great time to experiment with a fad diet.

Much of this nutrition strategy is covered well-before surgery. The best results come from patients who are as healthy and fit as possible. With that in mind, I pass along Philips 4 keys to fitness success:

1. Train like it matters like a full post-operative recovery.2. Fitness and physique is 80% kitchen and 20% gym.3. Drink water!4. Focus on performance; accomplish what you need to succeed.

Reaching your rep goals is important. But its the 80% kitchen that sometimes is a little daunting. When you think about your total food intake, then what you eat should be your single most important concern. And this is where Dr. Goglias keen professional advice is so very handy.

I asked one question: Whats your number one rule when it comes to nutrition? Philip came up with 10!

1. Avoid all foods that have multi-ingredients such as breads, muffins, bagels, pastries, cereal, et cetera. Basically, you want to stay away from any baked goods that include yeast, sugar, mold, and gluten (even if gluten is not a problem).

2. Avoid any diet foods or beverages that has the label Low or No Fat or Low or No Sugar. You dont need sweetening chemicals in your body. Frankly, nobody does.

3. This goes back to number 3 of the 4 Keys to Fitness Success Always hydrate your body. You should be drinking 1/2 oz to 1 oz of water per each pound you weigh every day no matter what.

4. While each persons metabolic body type is different, generally speaking a healthy diet includes high fat fish, carbohydrates (potatoes, rice, yams), organic poultry, fresh fruits and fresh vegetables.

5. Try to eliminate as much dairy from your diet as possible. A splash of milk in your coffee is okay though! And if youre very good, help yourself to one tall cappuccino at your favorite Starbucks (max, one per day).

6. Never rely on supplements over real food and exercise. No matter what anyone else may tell you, supplements wont fix a pizza or a skipped meal.

7. The biggest protein meal you eat should be at night. This is when your body has time to rest and repair your muscle tissue.

8. Looking for a great pre-work out snack? Eat raw nuts like 12 almonds with a piece of fruit. This will give you a great source of fat as an energy source. The sugar and fat combination will be extremely energizing and sustainable for a workout of 90 minutes or so.

9. Avoid sports drinks. Many of them are high in sodium and sugar. Some contain over-the-top amounts of caffeine, which will cause digestive discomfort. The type of energy you get from sports drinks is spikey at best and not sustainable. Youll crash as soon as the effect wears off.

10. Generally speaking NO protein bars. See note below.

Heres the note about protein bars.

When I asked Philip about what type of protein bars are best to eat, he just smiled. There is no such thing as a protein bar!He goes on. Does your protein bar taste like salmon, chicken or steak? Doubtful. It probably tastes like chocolate or cookies. And thats his big point.

More than likely, your favorite protein bar has more in common with a common candy bar. In most cases, its a package of sugar with fairy dusting of some kind of low grade protein in it. On this point, Philip (and now I) caution our patients about getting sucked into crafty marketing. If its not fish, poultry, steak, eggs or nuts, its not a source of protein. Period.

The only exception that Philip makes is that If you choose to use a pre-work out bar, then make sure it is one that clearly states that it is a 50/50 food: an even split between sugar and fat. This type of food can be used for sustainable workout energy. Some examples are Bonk Breaker bars which is Philips favorite choice and the choice of cyclists and other multi-sport athletes.

Lastly, the most important note of all is Philips reminder that portions are important and consistency is vital. Eat what your body needs to fulfill nutritional needs. Moreover, be consistent and keep up with the program.

To your greatness!

Follow this link:
Boxing Nutrition: Diets that help with post-operative healing - WBN - World Boxing News

Do not forgot to drink enough water during the winter season

During the winter season wearing body warmers, sweaters, applying cold creams and moisturising skin helps fight the cold weather. But, it is equally important to protect your body from inside and give it good nourishment. According to Ayurveda, during winters, the human body generates a lot of energy to keep us warm. This is why there is additional demand for extra calories and you also feel hungrier during the winter season. The good news is food is more easily digestible during winters as compared to summers. Bet you didn't know that winters are the best time to boost your immunity as well. Here are some foods that you should definitely eat during this cold weather.

Honey is a natural sugar that is warm in nature and its regular intake helps in keeping the body warm too. This is one of the reasons why excess intake of honey during summers is not advisable. It is rich in antioxidants and improves body cholesterol. Honey regulates blood sugar and increases athletic performance. Honey is also good for sore throat and cold.

Honey is loaded with antioxidants that can help reduce sore throat symptomsPhoto Credit: iStock

Chikki is an Indian sweet dish which is popular during winters. Do you know what chikkis are made of? Well, chikkis are made of sesame seeds that are known to keep you warm during the winter season. Sesame seeds are a good source of fiber, plant protein, several vitamins and more. It helps to reduce inflammation, lower blood pressure, support bone health and aid in the formation of blood cells.

Also read:Stay Warm This Winter With Sesame Seeds (Til): Know All Health Benefits And Methods To Use

For those who are not quite sure of what root vegetables are, they are vegetables that grow below the surface, like radish, turnip and sweet potatoes. Root vegetables give warmth to the body as their digestion is slower that generates more heat.

You must have noticed that during the winter season your mother puts some extra ghee on your rotis. Well, she does that for a reason. Desi Ghee is the most easily digestible fat which gives the body the much-needed warmth.

Also read:10 Reasons Why Ghee Is The Liquid Gold We All Must Have Daily

Ginger has thermogenic properties that help in keeping you warm during winters. It also aids metabolism and promotes blood flow. Brew yourself a hot cup of ginger tea in the morning and you are good to go.

Dry fruits like almonds, raisins and cashews are superfoods for your overall health. They also help in curing Anemia and other diseases that are caused due to deficiency of vitamins and iron.

Nuts are power packed with essential nutrientsPhoto Credit: iStock

Most of you must be aware of the fact that tulsi has medicinal properties. It is rich in Vitamin A, C, iron and zinc which help the body to fight cold-borne diseases like cough, cold, sinus, and other respiratory problems.

Also read:Holy Basil: Know The Many Health Benefits Of Drinking Tulsi Tea

There is a reason why eggs are termed as a superfood. Eggs are in huge demand during winters. They are a powerhouse of energy and are also rich in proteins and vitamins which help in keeping the body warm.

Add these foods to your meals for a healthy body. People tend to drink less water in winters. Hence, set a reminder to drink enough water to keep your body hydrated.

(Pooja Banga is a certified nutritionist and a wellness coach who specializes in the field of Holistic nutritionist, weight loss and Sports nutrition)

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

Link:
Winter Diet: Grab These Nutritionist Recommended Superfoods To Stay Warm This Winter - NDTV

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Fitness queen and CEO of the Sweat empire Kayla Itsines has offered a look at her typical daily diet, and revealed why she doesn't believe you should deprive yourself of any specific food group if you want to get lean fast.

The 29-year-old from Adelaide said she is a huge subscriber to the motto 'a little of everything in moderation', and so while she seeks to remain slim, she also doesn't deprive herself of the foods she loves.

Kayla said she mainly follows a Mediterranean-style diet that is packed full of Greek foods from her heritage.

'This means a wide variety of vegetable and fruit as snacks, and a good mix of vegetables, protein and carbohydrates in my meals,' she wrote on her website.

Kayla said she also eats more than you might expect, because she is eating to 'fuel' her body for a day of workouts and training clients.

BREAKFAST

For breakfast, Kayla said if she's at home, she'll often have 'a lot of vegetables with two pieces of toast'.

This could be foods like tomatoes, capiscum, cucumber and avocado, which are all then drizzled with extra Virgin olive oil, fresh basil, dried oregano and salt and pepper.

'I eat my toast with olive oil (yes, that's even more olive oil - what can I say, I'm Greek!) as I prefer it to butter,' the 29-year-old said.

Kayla added that she is lactose intolerant and so tries to limit her intake of dairy where possible.

She'll add a cup of Turkish coffee to her breakfast at home.

If she's out, Kayla said she loves to order scrambled eggs with chilli with a side of chilli kale as she 'loves' spicy food.

She is also known to get sauteed mushrooms, tomatoes and avocado with toast and a piccolo latte with dairy-free milk.

LUNCH

Gallery: We Taste-Tasted 5 Stuffing Mixes & This Was the Best (Eat This, Not That!)

Lunch for the busy 29-year-old is 'really simple', partly because she is often in the middle of working and needs to grab something healthy but delicious as quickly as possible.

'If I'm at home, I'll often make a quick tuna salad,' Kayla said.

To replicate her go-to dish, all you need is some canned tuna, brown rice, fresh basil, cucumber, tomato, capsicum and red onion.

Kayla's dressing is olive oil, dried oregano, balsamic vinegar, salt and cracked pepper.

'It's a healthy lunch you can make in under five minutes - just chop up the vegetables and basil and put them in your bowl, add tuna and dressing and you're good to go!' Kayla said.

Other favourite lunchtime dishes include rice paper rolls, sushi, crunchy salad rolls with protein or a Greek dish like stuffed capsicum.

As long as she has some sort of protein with rice or pasta and salad or vegetables, Kayla said she is fine.

DINNER

Dinner is where Kayla really varies her diet, and she said it's difficult to explain what she eats on a day-to-day basis.

'When we eat together as a family, we have a lot of share dishes on the table, and we each eat a selection of the dishes we like!' she said.

These dishes could include pasta dishes, salads, roasted vegetables and meat including skewers, baked chicken schnitzel or gyros (kebabs).

Kayla also said she enjoys Thai food, curries and noodle dishes at dinnertime, but always makes sure she has protein, carbohydrates and plenty of veg in every meal.

SNACKS

Kayla said she is not a massive snacker, as she often eats decent-sized meals that mean she is fuelled for the majority of the day.

However, if her body is telling her she is hungry one particular day and she feels as if she is hungry, Kayla said she'll always eat something.

'There are so many easy healthy snacks you can eat throughout the day. I'll often have fresh fruit from Yiayia and Papou's garden, which always tastes amazing, and I might add some Greek yoghurt and a drizzle of honey and cinnamon on top,' Kayla said.

Her veggie snack go-tos include raw vegetable sticks with tzatziki.

Kayla said she is fine to eat Greek yoghurt, because it's low in lactose and so is the main form of dairy she can enjoy.

'My philosophy on food is really simple:I believe in having a healthy balanced diet, the food you eat should make you feel good, it shouldn't feel like a chore to make it or eat it, and you should eat the foods you enjoy,' Kayla said.

You should also never cut out entire food groups as you'll end up craving them later.

Eat with people if it's possible, Kayla concluded, as food is meant to be shared and enjoyed.

Pause between every mouthful so you know when you're completely full.

Read more:
Kayla Itsines reveals daily diet that keeps her lean year round - msnNOW

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The changes to the food system brought on by Covid-19 have been disruptive, disorientingand, very occasionally, delightful.

Heres the TLDR to our field guide on how we eat now.

1 No matter what your life looked like before Covid-19, your meals have adapted.

2 Were cooking and ordering groceries more mindfully.

3 Were pining for meals outeven a drive-through is a thrillas local restaurants struggle.

4 And our relationship with food, from dieting to food security, is changing.

5 The shifts may be temporary, but their underlying causes are permanent.

Nine months into the pandemic, Quartz looked at the biggest gastronomical shifts around the globe, and the local and multinational businesses being impacted by them. Who benefits, whos harmed, and when this is all over, which changes will last?

Whether its shifts in home cooking, the suffering restaurant industry, or the role of food in our culture and politics, we found a mix of creative solutions to difficult situations, ingenious adaptations to short-term shortages, and even some hope for the future.

Global lockdowns and restrictive stay-at-home orders have forced many people to spend more time in the kitchen. For those with the time and the income, thats encouraged a reckoning with the quality of the ingredients that make up their meals, and the chance to slow down.

Lockdowns also prompted more people to turn to grocery deliveryand often to do so in bulk. Grocery stores have had to innovate fast, not something theyre traditionally known for. While delivery has brought convenience to consumers, the risk is that the gap between those who can and cant afford regular grocery delivery will continue to widen.

The pandemic and work-from-home orders may have temporarily killed the office lunch, but culinary historians are confident that it will return, and may even inspire us to step away from our sad desk meals. Everybody whos working from home realizes that all of the work stuff can be done at home, and that part of the reason that we go to work, part of the thing that makes work okay, is the other people there, says author and lunch expert Megan Elias. That connection is going to seem more precious. Until then, were getting our kicks from fast food drive-throughs, which are reporting a boom in business.

Ultimately, struggling restaurants are going to need a renewed passion for eating out or dining in when things return to normal. While delivery apps are giving local spots a chance at previously unimaginable scale, their commission and marketing fees can make it hard to turn a profit. Thats inspired some local restaurants to experiment.

Food has been a familiar source of comfort during the pandemic. Some people have used the slower pace of life to eat more healthily than they might have before. For others, the stress has led to emotional eatingand sometimes weight gain. As people look to get rid of their Covid 15 or simply create some sort of food routine, they may be eschewing more rigid, regimented diet plans for looser ones.

The pandemic has also forced us to reckon with our relationship with food as societiesfrom the role of schools in feeding children, to how food insecure our communities are. One silver lining is that the pandemic has provided policymakers a laboratory to understand the role of different interventions to stem food insecurity, including universal basic income.

The pandemic has simply exposed and accelerated the changes that were already underway in the worlds food systems. A shift toward remote, digital delivery systems sped toward profitability; a precarious global food system became even less stable.

What we can hope for is that consumers, businesses, and policymakers take note of those changes, and cling tight to the lessons they provide. Shifts in global access to more sustainable food sources, provisions for school lunches, and most impactfully, a shift in the global approach to universal basic income can all help nourish the world, long after the pandemic has receded.

Read the full guide.

More here:
How Covid-19 is changing meals, diets, and deliveries - Quartz

Highlights

Whether or not you have fulfilled your life-long dream to visit Kashmir, you have all tried at least one Kashmiri dish. From Kashmiri dum aloo, to rogan josh to yakhni pulao- the list of popular Kashmiri dishes is endless. And just when you start finding a pattern or try to stereotype it, a dish comes and takes you by surprise for its unique qualities. On such dish is Methi chaman or Methi paneer, while Kashmiri cuisine does boast of rich and robust meat preparations, the extensive range of vegetarian dishes is also super fascinating.

(Also Read:11 Best Paneer Recipes | Easy Paneer Recipes | Popular Cottage Cheese Recipes)

Methi chaman is a toothsome blend of methi leaves or fenugreek leaves, fresh cubes of paneer and hot spices. The idea of eating seasonal and local food is gaining quite some momentum in the world of health and nutrition. As we brace ourselves for the winters that is upon us, it would be a good idea to explore and experiment with the winter greens like methi. Methi leaves have a slightly bitter taste, that goes excellently well with paneer. The choice of spices further elevates the taste of the dish.What sets this dish apart is the softness of paneer, so make sure you only choose the freshest quality of paneer. Cut them in cubes, fry them golden brown. You can use ghee for more richness. Chef Niru Gupta also recommends soaking your paneer in milk to keep it soft.

(Also Read:Methi Muthia, A Popular Gujarati Snack, Can Fill In Your Healthy Snack Menu (Watch Recipe Video)

There are many vegetarian dishes in Kashmiri cuisine

To make the masala, make sure you chop the fenugreek leaves and wash them well to make sure it is rid of dirt and pest. It is recommended that in season, that you cook your greens or at least boil or gently sautee them- to make sure there is no risk of contamination. Strain the chopped leaves. Fry the leaves in a little bit of oil, season it with rest of the spices. Cook till it starts to leave a little bit of water, then add the paneer that you had just fried, bring it boil. Reduce the flame, cook till gravy thickens, garnish with nuts and raisins and serve hot.

Promoted

Fenugreek leaves are slightly bitter in taste

This is an excellent recipe that will make greens tempting even for the little fussy-eaters at your place. Here's the recipe of methi chaman on NDTV Food. Try and let us know.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.

Excerpt from:
Winter Diet: This Kashmiri Methi Paneer Is An Clever Way To Sneak In Both Greens and Protein - NDTV Food

In his latest video, fitness YouTuber Aseel Soueid spends the day following the meal plan used by WWE legend turned movie star, John Cena. Soueid's previous diet challenges have seen him eating like swole stars such as Arnold Schwarzenegger, Mark Wahlberg and Ronnie Coleman, but this might just be the blandest, bro-est menu he's tackled so far.

The first meal is an omelet made with 6 egg whites and 2 whole eggs, and oatmeal with raisins. In other words, a simple bodybuilding mainstay, with just a little bit of flavor courtesy of the apple sauce that Cena likes to eat with his breakfast.

Then, after a chocolate protein bar, it's time for the pre-workout meal of chicken breast, brown rice and mixed vegetables. "This is pretty much the WWE staple," says Soeuid. "Sometimes a good old bro meal is all you need."

Cena's go-to post-workout meal turns out to be the bleakest, flavor-wise, of the day so far: an entire can of tuna in a pita bread. "I can't do this, there's no way," Soueid says around mouthfuls. "I literally want to throw up... The whole apartment smells so bad. If you have a date, don't ever eat tuna. It's a death sentence."

He's able to get rid of the aftertaste by downing a smoothie made with vanilla whey protein, 1 banana, and almond milk, before the evening meal, which isyou guessed iteven more chicken breast, brown rice and veggies, with some pasta this time. "It's definitely a hearty meal," he says. "It's very high carb, lots of protein."

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His seventh and final meal is low fat cottage cheese with a scoop of protein powder, bringing his food intake for the day to a total of 3,613 calories, consisting of 448 grams of carbs, 289 grams of protein, and 63 grams of fat.

Soueid's verdict? "I am very full. I feel like I need to go use the bathroom."

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Read more:
Watch What Happened When This Guy Tried Eating Like John Cena for the Day - menshealth.com

The GlobalInsoluble Dietary FibreMarketresearch report covers all the important expansions that are newly adopted across the global market. The main objective of the Insoluble Dietary Fibre market research report is to provide an in-depth investigation of all market dynamics that includes drivers, restraints, trends and opportunities. Both the demand and supply aspect of the Insoluble Dietary Fibre market is covered in the report, along with the future trends of Insoluble Dietary Fibre that will help to impact the market demand during the forecast period.

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When you want lose weight It is normal to resort to modifications of the diet. So, fruits should not be lacking in a diet because they offer the minerals and vitamins that the body needs.

But if we talk about fruits to include in our diets, the orange It is one of the best for its high content of vitamin C, so it is beneficial for Health usually.

The orange contributes to everything the body stays healthy, according to Better with Health. Orange is a rich source of vitamin C, but also of flavonoids, carotenoids, organic acids and folates.

For these reasons it is advisable to include it in the diet if our goal is to lose weight. Further, its flavor that goes between sour and sweetIt is characteristic and pleasant, as is its aroma.

It is not a diet where this fruit must be eaten all the time. So, it is not an extreme or strict diet. Rather, the proposal of this diet is only to include the orange in our diet looking for different ways of consuming it.

Because it can be eaten in many ways, experts say that it is better to eat natural fruit and not in juice.

While orange juice is a healthy and refreshing way, the truth is that impairs weight loss. This is because the drink does not contribute to the feeling of satiety. On the other hand, to get a glass of juice you have to use up to 3 oranges.

Instead, eat the whole fruit provides the nutrients our body needs and also helps keep you feeling full, thus avoiding the anxious episodes that lead to binge eating.

Orange is rich in vitamin C and is good for your health. Source: Shutterstock

It is not actually a diet per se, but rather a supplement. We must eat regularly and consume healthy foods that meet all dietary requirements.

After each meal we can eat a portion of orange. It can be after breakfast or lunch and in this way we will avoid anxiety.

Remember that everything is in your will and in the form of your diet. It will be useless if you eat oranges if your diet is not adequate.

You should avoid junk and high-fat foods, as well as processed foods, those that are rich in sugar and sweeteners, and everything that is not healthy.

But the orange is not the only one fruit that we can consume. Although its effects are positive for weight loss, it is not the only one that exists in the world.

Eating fruits will improve your quality of life, so dont hesitate to try the different varieties and flavors. Your taste and your body will thank you.

To healthy eating you must add another important complement: physical activity. It is important that you exercise frequently to prevent muscles from atrophying. Exercise will also help you burn fat and calories, so you will achieve your goal of lose weight.

Finally, if you know what you should eat or how you should start your diet, instead of looking for the famous miracle diets, consult your doctor or a nutritionist so that you receive advice on the best diet according to your characteristics.

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Michiganders are entering cold and flu season in the midst of a surging global pandemic with no vaccine and no end in sight.

Wearing a mask, washing your hands and limiting interactions with people outside your household can help reduce your likelihood of being infected with COVID-19, but there are additional ways to protect yourself.

Poor diets are often high in processed foods and meats. They lack sufficient whole plant foods, which can create micronutrient deficiencies.

By being intentional with your diet and ensuring adequate sleep and water intake, nutritionists and medical experts say you can put yourself in a better position to avoid getting sick or to have milder symptoms and recover quicker.

Over 70% of our bodys immune system is actually in and around our gut, said Dr. Kristi Artz, medical director for Spectrum Health Lifestyle Medicine. You want whole plant foods in your diet to support and maintain your immune system and act as the first line of defense against viruses and bacteria.

Among the most important nutrients for strengthening your immune system are Vitamins A, C, and E, as well as fiber and zinc. Probiotics can also beneficial.

Nutritionists recommend seeking most micronutrients naturally from plant based foods rather than supplements because the body can more adequately absorb the nutrients it needs that way. An exception is vitamin D, for people who live in cold climates like Michigan where its difficult to get adequate sunshine year-round.

Heres a deeper look at these important nutrients, why theyre useful, and where you can find them:

Vitamins A, C and E

Vitamin A is important for the immune system and helps organs like the heart, lungs and kidneys work properly. Sources include fruits and vegetables, meats, poultry, fish, and dairy products.

Sayde Beeler, a registered dietitian nutritionist with Henry Ford Health System, recommends looking for fruits and veggies that are orange, green, red and yellow because theyre high in vitamin A.

Vitamin C is an immune-supporting antioxidant thats used to protect cells, and maintain healthy skin, blood vessels, bones and cartilage, as well as for healing wounds.

Its commonly found in citrus fruits like oranges, grapefruits, cantaloupe, strawberries and kiwifruits. Other good sources include potatoes, Brussels sprouts, broccoli and bell peppers.

When people get sick they fill up on vitamin C supplements, but thats not as effective as constantly consuming it year-round," Beeler said.

Vitamin E is another antioxidant involved in immune function. Its commonly found in nuts, seeds and vegetable oils, as well as leafy green vegetables.

Zinc

Zinc is an essential mineral that helps the immune system fight off bacteria and viruses and is needed to make proteins and DNA.

Some foods high in zinc include beans and legumes, whole grains like brown or wild rice, nuts and seeds. Artz recommends sprinkling sesame seeds into salads or ramen bowls, or eating chickpeas or garbanzo beans.

People with zinc deficiencies are also often considered at a higher risk of developing a serious illness with coronavirus. Studies are underway to evaluate the use of zinc supplements with and without other therapeutic agents in treating COVID-19, but more research is necessary.

Fiber

Fiber is the part of plant-based foods that our bodies cant break down. Its known for being part of your digestive health, but its also involved in boosting your immune system because it feeds gut microbes that act as a first line of defense against viruses and bacteria, Artz said.

Foods that are high in fiber include peas, lentils, beans, chia seeds, bran flakes, quinoa, and oatmeal. Fruits like raspberries, pears and apples, and vegetables likes broccoli and Brussels sprouts are also beneficial.

Probiotics

Probiotics are live microorganisms that can have positive health outcomes like helping with food digestion or destroying disease-causing cells. They can also produce vitamins.

Bacteria in the gut benefit from probiotics, which Beeler said can be found in fermented foods like yogurt, sauerkraut, kimchi and kombucha.

Water

Water plays a key role in detoxifying the body and reducing inflammation that can occur when were exposed to a virus or bacteria.

In addition to drinking water throughout the day, Beeler recommends eating fruits and vegetables like cucumbers and watermelon, which are high in water content.

Other advice

A staple of the American diet is food that is highly processed. These foods however are often high in sodium, which can prohibit the body from being able to absorb key nutrients that boost the immune system.

Dr. Artz suggests building awareness of where your food comes from and being intentional about cooking with and buying foods that are grown.

The main goal is to focus on whole plant foods, they truly help, immediately and over time, to boost your immune system, she said. They provide key nutrients, and feed healthy gut microbes and they contain a lot of water themselves.

When her patients ask about eating meat, she recommends thinking of meat as more of a condiment than a meal. Let the whole plant foods be the standout of the meal, with meat as an addition.

Above all else, she recommends taking changes to your diet one step at a time.

Dont feel like you need to overhaul your diet, Artz said. Sometimes when people do that they set themselves up to not be able to achieve their goals. Get the hang of adding in one food group and then go to the next one. That way its less overwhelming.

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How your diet could help you avoid or fight off coronavirus and the flu - MLive.com