There’s no magic pill to ward off colds and flu but eating a healthy diet known to have immunity-boosting qualities may help.
A diet that includes lots of fruits and vegetables high in vitamins A and C including citrus fruits, berries, broccoli and carrots, foods with vitamin E such as avocado, and lean meats and legumes can be low in fat, high in health and delicious.
How to follow dietitian Karen Protheroe’s eating plan:
You can have the same breakfast Monday to Friday if it is easier and then add variety to lunch and dinner. Generally it is considered healthier to eat five smaller meals a day, however, those who prefer to eat only three should incorporate fruit snacks between meals. Aim to have five servings of fruit and vegetables a day in a variety of colours. Limit alcohol, caffeine and smoking. Drink plenty of water rather than carbonated and sweetened drinks when thirsty. Soya milk is known to have immune-enhancing effects — so it could be used to replace normal milk.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Breakfast 7 – 9am | Low-fat muesli with Low-fat milk or yoghurt | Cooked oats or oat-so-easy; glass of freshly-squeezed citrus juice | 2 slices toast with peanut butter or avocado pear | Wholewheat flake cereal with raisins and 1 T seeds and milk; glass of freshly squeezed citrus juice | 2 slices whole-wheat toast with mashed banana or avocado pear | Scrambled egg on wholewheat toast with grilled tomato and mushrooms, Glass of freshly squeezed citrus | Bran and fruit muffin; glass of freshly squeezed citrus juice |
| Snack 10 – 11am | Guavas or kiwi fruit with yoghurt | Smoothie made with fruit and yoghurt | Fresh berries and yoghurt | Smoothie made with fruit and yoghurt | Guavas or kiwi with yoghurt | Fruit salad and yoghurt | Fresh fruit smoothie |
| Lunch 1 – 2pm | Whole-wheat roll with snoek pate and small green salad | Seed loaf or whole-wheat bread with avocado pear and small green salad | Pasta salad made with tuna in brine, pasta shells, low-fat mayonnaise, and chopped salad ingredients including peppers and corn | Large baked sweet potato with spinach and feta (or baked beans), grated mature cheddar cheese and salad | Raw vegetable crudities with hummus dip | Butternut soup with seed loaf | Roast beef with roast veg, pumpkin fritters and spinach |
| Snack 3- 5pm | Fruit salad and yoghurt | Fresh or frozen berries with vanilla yoghurt | Fresh fruit and homemade whole-wheat seed rusks | Dried peaches or apricots and seeds or nuts | Fresh fruit bran and raisin muffin yoghurt | Fruit and few handfuls popcorn or a handful of nuts | Apple and lemon crumble with fruit sorbet ice-cream |
| Supper | Salmon pasta with salad or vegetables. Good vegetables include peppers, spinach, broccoli, cabbage, butternut, pumpkin | Bowl of roasted red pepper, yellow pepper and garlic soup. Followed by baked sweet potato filled with snoek pate or cottage cheese | Ostrich steak or pork fillet (or a soya burger) with roasted butternut and steamed broccoli and tomato and onion salad | Mixed seafood and vegetable stir-fry served with brown rice | Grilled brown fish (snoek, tuna, salmon, yellowtail, pilchards, sardines, etc) with steamed pumpkin, roasted peppers and salad | Apricot chicken casserole (use tinned apricots in juice) served with brown rice. Berries with vanilla yoghurt | Veggie soup with whole-wheat toast |
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