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SNAP4CT Blog

Boost Your Immune System with MyPlate

4/15/2020

10 Comments

 
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There is no superfood, herb, supplement, or magic potion that will prevent you from getting sick. But good nutrition can keep your immune system in good working order! We’ll show you how to use MyPlate to eat well and help your body fight infection and disease.
 
Follow along with Catalina, one of your SNAP4CT nutritionists, as she explains. Or, learn more by reading on.

MyPlate Basics

MyPlate Picture
If you have not heard of MyPlate before, it is a guide for healthy eating. It shows the 5 food groups we should eat every day and how much of each. It focuses on choosing a variety of foods and beverages with less saturated fat, sodium, and added sugars.
 
As you can see, half of our plate should be fruits and vegetables, about ¼ should be grains, about ¼ should be protein, and another small portion should be dairy.


What are Vitamins, Minerals, and Antioxidants?

You may have heard a lot of talk about vitamins, minerals, and antioxidants and how they keep us healthy. But, what exactly are they? The simple definitions are:
  • Vitamins and Minerals = small nutrients found in foods that our bodies need to grow and work properly.
  • Antioxidants = defenders or fighters that help protect our bodies. Antioxidants include some vitamins and minerals like vitamins A, C, D, E, B6, folate, zinc, and selenium.

Antioxidants in MyPlate Food Groups

Good news! We can find vitamins, minerals, and antioxidants naturally in all the different food groups shown on MyPlate! We’ll explore them here.
 
Fruits
Vitamin C is found in berries and all citrus fruits like oranges, tangerines, and lemons.

Add a boost of vitamin C to your breakfast by tossing berries into your oatmeal in our super simple Berry Oatmeal recipe.
Berry Oatmeal Picture
Vegetables
Veggies provide us with many antioxidants! Vitamin A is in bell peppers, dark green leafy vegetables, beets, winter squash, sweet potatoes, and tomatoes. Vitamin C is also found in bell peppers, broccoli, Brussels sprouts, and dark green leafy vegetables. Dark leafy greens provide our bodies with vitamins B6 and folate, too!

For an easy veggie rich meal, try Southwest Baked Potatoes.
Southwest Baked Potatoes Picture
Grains
The mineral selenium is found in whole grains like brown rice, oatmeal, and whole wheat bread.

Load up on selenium and other valuable nutrients with Crock Pot Vegetable Brown Rice.
Crock Pot Vegetable Brown Rice Picture
Protein
Almonds and sunflower seeds provide vitamin E, while eggs and legumes (beans, chickpeas, and lentils) provide vitamins B6 and folate. Zinc can also be found in protein foods like beef, poultry, seeds, chickpeas, and lentils.

Get vitamins B6, folate, and zinc in this easy Vegetarian Tacos recipe.
Vegetarian Tacos Picture
Dairy
You can find vitamin D in fortified dairy products like yogurt, milk, kefir, and milk alternatives such as soy, almond, and oat milks.

Combine the vitamin and antioxidant benefits of dairy and fruit with a Fruit Yogurt Parfait.
Fruit Yogurt Parfait Picture

Keep it Simple with MyPlate

Getting enough immune-boosting foods is easy if you use MyPlate as your guide. The following tips will help even more:
  • Include a variety of whole grains, fruits, vegetables, lean proteins, and dairy every day for good nutrition.
  • Different colors mean different nutrients. When choosing fruits and veggies, try to eat as many colors of the rainbow as you can, so you get a variety of nutrients.
  • Buy food in its different forms. Fresh is not the only healthy option. Frozen, canned, or dried foods can be equally nutritious. If you have trouble finding one kind, substitute for another. You will get all the same benefits!
Find tips on using frozen and canned fruits and on enjoying vegetables the easy way.

Want More Information?

  • For more on MyPlate and a tour of each food group, visit our MyPlate page
  • Download your Eat Well & Spend Less with MyPlate Guide (PDF)
  • Learn more about your own Personal MyPlate Plan from ChooseMyPlate.gov
  • Read how to Support Your Health with Nutrition from the Academy of Nutrition and Dietetics
Print Friendly and PDF
10 Comments
GHO link
6/1/2021 09:09:51 pm

Thank you for sharing this very informative content I read a lot of importance's to live longer by taking self care by drinking food supplements daily. I also recommend Haarlem Oil made from France. It can help to boost your immune system to fight against viruses.

Reply
Immune System Supplement Booster link
9/26/2021 10:04:05 pm

Thank you for sharing this informative and helpful content article for us. Anyways, I just wanna share about the benefits of Genuine Haarlem Oil for the health of human especially nowadays were facing pandemic we need to boost our immune system to fight against deadly covid19 or any variant of viruses. Genuine Haarlem Oil has demonstrated its effectiveness in preventing respiratory illness, passive and active smoking, unhealthy diets and rheumatoid arthritis. It is an energy supplement that promotes recovery after exercise, avoids aches and reduces mental fatigue. Revitalizes your nails and helps you to keep a shiny and healthy hair. It is also good for your animal friends.

Reply
Kathleen link
9/28/2021 11:49:34 pm

Thank You for Sharing this informative article! I really like to visit your Product review. It is very useful to everyone Stay healthy and keep safe!

Reply
Lanedyle link
11/30/2021 06:30:40 am

Thank You for Sharing this informative article! I really like to visit your Product review. It is very useful to everyone Stay healthy and keep safe!

Reply
Mike Dorfman link
6/7/2022 02:21:29 am

This blog explains properly what to eat for immunity. My question is that people can not find some fruits and vegetables which are suggested what do you think in this what can they? Do you think they can use any immunity-boosting supplement which has all the necessary ingredients that we need to boost our immunity?

Reply
Aniket gupta link
2/5/2023 04:37:14 am

Thank you for this article. It was very useful as I was searching for it from past few time and it helped me a lot. Thanks again.

Reply
celeb networth link
3/16/2023 08:29:16 am

I learned a lot from the insight you shared.

Reply
Steve Smith link
6/9/2023 08:45:57 pm

My favorite part is when you said that supplements are like fruits that provide nutrients to your body. Last night, my cousin informed me that he was hoping to find supplements that could boost natural energy and focus for his everyday tasks and challenges. He asked if I had any opinions on the best option to consider. I'll tell him he could consult a trusted immunity-booster supplement service b as they can provide information about their supplements. I'm thankful for this informative supplements guide article.

Reply
Josh link
8/31/2023 01:28:16 am

Nice article! Thanks for sharing this informative post. Keep posting!

Reply
Dua For Nazar link
2/7/2024 02:58:18 am

Dua for Nazar, also known as the prayer for protection from the evil eye, is a supplication that Muslims recite to seek protection from the harmful effects of envy and jealousy cast upon them by others.
https://www.yawadud.in/Dua-For-Nazar

Reply



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This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
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  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations