Page 10 - ww_v11i4

Basic HTML Version

Wise Nutrition
Are there foods I can eat to help fight off
colds and flu this season?
My number-one, immune-boosting tip is to quit
kidding ourselves that three or four servings of
fruits and vegetables a day are enough. To get all
the immune-boosting nutrients that fruits and
vegetables offer, we need nine to 13 servings a day!
How can we get these? It’s not as hard as it might
seem. Add shredded carrot to spaghetti sauce.
Snack on dried fruit, especially dried apricots and
peaches. Take advantage of fall’s bounty of fruits
and vegetables, and include orange squash, sweet
potatoes, pumpkins and apples in your diet.
More immune-boosting tips:
Drink water,
starting first thing in the
morning. This helps the mucus membranes
of your nose and breathing passages stay
moist to keep the mucus moving and stop
bacteria from collecting. (Coffee and soda
should not be your “water”!)
Eat yogurt
for beneficial probiotics, which
help to build your immune system. If you
don’t like yogurt, or can’t eat dairy, use a
probiotic supplement.
Eat less sugar.
Sugar weakens your immune
system, so get rid of sweetened beverages,
and limit sweet treats to no more than two
small servings a day. (For example, one
three-inch cookie is a small serving.)
Want more tips? Check out Zonya’s
Eating for
webinar. Log in at
and choose
My Health & Wellness
tab. Then select
Member Programs
and choose
Weight Wise
Ask Zonya
Zonya Foco, R.D., author,
HAP Weight Wise
TV host and national speaker
Mix first three ingredients in a bowl and beat
with a mixer at medium speed until well
blended. Add Blue Agave Nectar, ginger and
cinnamon and beat until smooth; then scrape
the bowl to make sure all is well mixed. Cover
and chill for 30 minutes. Serve with apple slices,
pear slices and/or carrot and celery sticks.
Yield: 8 servings
Nutrition information for 1 serving
(3 Tablespoons)
Sweet Potato or Pumpkin Dip
Courtesy of Chef Paul Penney
Calories: 92
Fat: 9 g
Sugar: 4 g
Fiber: 1 g
Protein: 2 g
Total carbohydrates: 9 g
6 oz. Neufchatel cheese or low-fat cream
cheese, room temperature (you’ll find the
Neufchatel near the cream cheese in your
grocery store)
c. brown sugar
c. canned sweet potatoes or pumpkin
1 tsp. Blue Agave Nectar or 3 Tbsp. maple syrup
tsp. ground ginger (optional)
tsp. cinnamon
3 medium apples or pears, sliced, and/or carrot
and celery sticks
Born in Adelaide, South Australia, Chef Paul
Penney has spent 25 years studying international
cuisine and is a certified personal chef.
“This dish not only tastes
great while being low in
fat and calories; it can
also help you ward off this
season’s infections, such
as colds and flu. That’s
because sweet potato
and pumpkin are rich in
immune-boosting antioxidants,” notes Chef Paul.