A great way to fight off the flu is to eat! Of course, you must choose the right foods to help boost your immune system. Try eating more fruits, vegetables, whole grains and low-fat dairy to help fight off the flu. Try a variety of these foods to get the essential nutrients you need for good health.

Snack on walnuts, pecans or other tree nuts to get a boost to your immune system.They are loaded with vitamin E, which can help ward off viruses and reduce your chances of developing the flu.

Snack on almonds and blueberries instead of a candy bar. As they lower blood sugar, healthy snacks can improve cognition. In this case, the omega-3s in the almonds and the antioxidants in the blueberries can keep your brain functioning correctly.

A recent study done by the CDC shows that 70% of Americans need to decrease their salt intake. The data showed that the average U.S. adult consumes one-and-a-half teaspoons of salt every day. That’s a half teaspoon more than the basic daily recommendation of one teaspoon. This recommendation is much lower for people with high blood pressure, people over 40, and all African-American adults. These groups should be eating no more than two-thirds of a teaspoon of salt per day.

Oatmeal

Oatmeal is a great way to start your day! Oatmeal is full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear. Oatmeal is the product of ground oat groats . The term, ‘oatmeal’ can refer also to other products made from oat groats, such as cut oats, crushed oats, and rolled oats.

While the age-defying powers of yogurt never have been proved directly yogurt has a ton of benefits. Yogurt is rich in calcium, which helps stave off osteoporosis. It also contains “good bacteria” that help maintain gut health and diminish the incidence of age-related intestinal illness. Choose low-fat plain yogurt to avoid the added sugar in flavored yogurt.

1. No salt please.Conventional turkeys (with added salt solution) do stay moister but if you’re watching your sodium intake, avoid them.

2. Forget the marshmellows.Sweet potatoes are already sweet, so why load them up with marshmallows when just a touch of maple syrup or honey accentuates their great flavor?

3. Forgo the butter.The key to a tasty gravy is using the drippings from the roasting pan. This gives plenty of flavor without the added fat or calories.

4. Skip the skin. A 3-ounce portion of light meat without skin has only 132 calories and 3 grams of fat. With the skin, that jumps to 168 calories and 6 grams of fat.

Ingredients

3/4 cup(s) low-fat cottage cheese , or low-fat plain yogurt
1 cup(s) fruit
2 teaspoon(s) toasted wheat germ

Directions

1. Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.

Ingredients

2/3 cup whole-wheat pastry flour
2/3 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/4 teaspoon ground allspice
1/4 teaspoon freshly grated nutmeg
3/4 cup canned plain pumpkin puree
3/4 cup packed light brown sugar or 1/3 cup Splenda Sugar Blend for Baking
2 large eggs
1/4 cup canola oil
1/4 cup dark molasses
1. Preheat oven to 350°F. Coat 3 baking sheets with cooking spray.
2. Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, salt, cinnamon, ginger, allspice and nutmeg in a large bowl.
3. Whisk pumpkin, brown sugar (or Splenda), eggs, oil and molasses in a second bowl until well combined. Stir the wet ingredients into the dry ingredients until no traces of dry ingredients remain. Drop the batter by level tablespoonfuls onto the prepared baking sheets, spacing the cookies 1 1/2 inches apart.
4. Bake the cookies until firm to the touch and lightly golden on top, 10 to 12 minutes, switching the pans back to front and top to bottom halfway through. Transfer to a wire rack and let cool.

Ingredients:

1/2 cup white sugar
1/4 cup dark-brown sugar, packed
1/4 cup golden brown sugar, packed
1 cup and 1 Tbs. flour
3/4 tsp. baking soda
1/2 tsp. salt
1 tsp. vanilla
7 Tbs. margarine and 2 Tbs. water in place of 1 stick butter
2 egg whites in place of 1 large egg
1/4 cup mini-chocolate chips in place of 12 oz. semi-sweet chocolate chips

Preparation:

Preheat oven to 350 degrees. Line cookie sheet with parchment paper or coat with nonstick spray.

Ingredients:
1/8 teaspoon black pepper
1/4 teaspoon salt
1/4 cup flour
4 chicken breasts, boned, skinless (5 oz.)
1 tablespoon olive oil
1/2 cup Marsala wine
1/2 cup chicken stock, skim fat from top
1/2 lemon fresh lemon juice
1/2 cup sliced mushrooms
1 tablespoon fresh parsley, chopped

Mix together salt, pepper, and flour. Coat the chicken with seasoned flour. In a skillet, heat oil. Place chicken breasts in skillet and brown on both sides. Then remove chicken from skillet and set aside. To the skillet, add wine and stir until the wine is heated. Add juice, stock, and mushrooms. Stir to toss, reduce heat, and cook for about 10 minutes until the sauce is partially reduced. Return browned chicken breasts to skillet. Spoon sauce over the chicken. Cover and cook for about 5-10 minutes or until chicken is done. Serve sauce over chicken. Garnish with chopped parsley