The holiday season can be a time of gathering and busyness. It also brings cold weather and increased indoor exposure to others, making us more susceptible to unwanted colds and flu. We don’t need to sacrifice our health to enjoy this season! Combining healthy habits like sleep and exercise with a nutritious diet can nourish our bodies. This week on Fox17, Dr. Bitner shares how to have a balanced diet and what foods to incorporate to support your immune system.  

Fact #1

Avoid extreme diet changes without proper supplementation. Nutrition extremes are diets that either completely eliminate an entire food group or include an imbalanced proportion of essential nutrients. Extreme nutrition changes can look like completely eliminating animal protein altogether or limiting your carbohydrates to an unhealthy level. Our bodies need a balance of all food groups to nourish and supply us. 

Instead of eliminating a group, supplement it with a healthy alternative, like whole-wheat pasta or bread. If you’re vegetarian and eliminate animal protein, take a B12 supplement to ensure you still get enough of the essential nutrients found in animal products. We can support our overall health by focusing on the most nutritious options and replacing processed choices with fresh alternatives.

Fact #2

Avoid inflammatory foods. These include white pasta and bread, processed meats like hot dogs and sausage, saturated fats such as heavy cream and butter, and quick meals like macaroni and cheese or chicken nuggets. These choices are typically refined and highly processed. Relying on these foods as primary sources of nutrition can deprive our bodies of essential nutrients. Without the proper fuel, we may experience a weakened immune system, fatigue, and digestive irritation or inflammation.

Fact #3

A healthy diet starts with incorporating anti-inflammatory foods. When eating, try to include brightly colored fruits and vegetables, whole grains, healthy fats, and omega-3-rich foods.

Anti-inflammatory foods:

• Whole wheat pasta or bread
• Olive oil
• Walnuts
• Chia seeds
• Salmon

• Raspberries and blackberries
• Avocados
• Farro and barley
• Broccoli and green peas
• Artichoke hearts and purple cabbage
• Ginger and turmeric spice
• Legumes such as black beans, pinto beans, Northern beans

Fact #4

Support your microbiome. The microbiome consists of bacteria in your gut and on your skin. A healthy gut biome is able to process fiber into fatty acids, which in turn, provides energy for immune cells and supports a balanced and healthy immune system. Add foods packed with probiotics, like Kombucha, Kefir, sauerkraut, and kimchi, to nurture a healthy biome. Our bacteria also need fiber, so getting at least 35 grams daily is important. Many anti-inflammatory foods are naturally high in fiber content, and if you don’t meet your mark for the day, try adding a fiber supplement. 

Takeaway Tip:

To have a healthy holiday, try incorporating five high-fiber, anti-inflammatory foods daily! Adding probiotic-rich foods will foster a healthy gut, too! Whatever this season throws at you, remember that your health is a priority. Start small and build little steps towards healthy habits. 

Watch the full segment here.