[Babybird]

Boosting your immune system part 7​

Fruits
• Vegetables
• Nuts
• Legumes
• Extra-virgin olive oil
• Minimally processed foods
• Fish and seafood
• Lean poultry
EAT
MORE
• Butter
• Full-fat dairy
• Red meat
• Ultraprocessed foods
• Sugary beverages
EAT
LESS
• Limit to one glass a day
(5 oz. for men; 3 oz. for
women)
WINE
INSTEAD OF TRY
Butter or margarine Olive oil for cooking or for dipping whole-wheat bread in
Red meat
A meatless meal, such as one based on legumes (think peas) or beans;
vegetable-based recipes
Grilled or baked lean, skinless chicken breast; grilled or baked fish or shellfish
(tuna, salmon, trout, mackerel and herring are good choices)
Full-fat dairy
Low-fat or fat-free dairy, such as low-fat or fat-free milk, low-fat cheeses, and
low-fat or fat-free Greek or regular yogurt; milk alternatives, such as almond or
oat milks
Salt Herbs and spices first, which can eliminate or lessen your need to add salt
Peanuts Almonds, walnuts, hazelnuts
White bread or pasta, processed
cereals
Whole-grain breads, pasta and cereal
Alternative grains, such as bulgur wheat and faro
Cream-based sauces Olive oil-based sauces, tomato-based sauces
Soda, diet soda, juice Water, carbonated or sparkling mineral water, seltzer, unsweetened tea
Prepackaged, store-bought desserts,
cookies, cakes or other baked goods.
Homemade sweet treats (remember, don’t deprive yourself; everything in
moderation)
Understanding Immune System Health