Healthy Eating for Wellness & Immunity
The key messages from Healthy Food for Life are:
➔ Eat more vegetables, salad and fruit – Up to seven servings a day.
➔ Limit intake of high fat, sugar, salt (HFSS) food and drinks.
➔ Size matters: Use the food pyramid as a guide for serving sizes.
➔ Increase your physical activity levels.
➔ Small changes can make a big difference.
➔ Start TODAY!
As well as ‘Fuelling’ Properly through a Balanced and Varied Diet,
→ Micronutrients are essential to support a healthy immune system, particularly Vitamins A, C, D, E, B2, B6, and B12, Folic Acid, Iron, Selenium, and Zinc
○ Vitamin C:
■ Found in: Most Fruit & Vegetables particularly Citrus fruits, Berries, Kiwifruit, Greens such as Broccoli,
Brussels Sprouts etc.○ Vitamin A:
■ Found in: Leafy Green Veg, Yellow, Orange, Red coloured Fruits and Vegetables, Cod liver oil, Milk, Eggs.
○ Vitamin E:
■ Found in: Plant Oils, Nuts, Seeds, Wholegrains.
○ B Complex Vitamins:
■ Wholegrain Cereals, Legumes, Leafy Green Veg., Eggs, Dairy, Fish, Meat, Organ Meat, Mushrooms, Nuts.
○ Zinc:
■ Found in: Meat, Shellfish, Dairy, Eggs, Nuts, Seeds, Legumes, Wholegrains.
○ Selenium:
■ Seafood, Organ Meats, Wholegrains, Dairy, Meat, Eggs.
○ Iron:
■ Red Meat, Fish, Poultry, Dark Green Leafy Veg., Nuts, Beans, Fortified Foods.
For further advice, chat to our Clinical Nutritionist Cliona McCarthy
