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7-Day Menu for Spring Allergy Season


Day 5: Meals for the Spring Allergy Season 

Breakfast: Toasted whole wheat bagel and light cream cheese, melon wedges, freshly brewed hot coffee or tea. 

Lunch: Italian chicken wrap made with grilled chicken, pesto, fresh mozzarella cheese, tomatoes and romaine lettuce, fresh fruit cup. 

Dinner: Ginger shrimp stir fry made with shrimp, kale or broccoli, fresh ginger, and a little canola oil served over steamed rice or cooked noodles with a side of mandarin oranges. 

All of the vegetables in today’s menu are rich in quercetin, a flavonoid phytochemical that might help suppress the allergic response by controlling the release of histamine.

Fresh ginger is featured in the shrimp stir fry (the third serving of fish this week). Anecdotally, according to Leopold, using spices like ginger, cayenne, and turmeric seem to help patients who suffer from seasonal allergies. 

Day 6: Meals for the Spring Allergy Season 

Breakfast: Blueberry wheat muffin or scone with a latte made with skim or low-fat vitamin D fortified milk.

Lunch: Spicy sirloin burger topped with Jack cheese and Ortega or pasilla peppers served on a whole grain bun with apple slices and freshly brewed green tea. 

Dinner: Spinach lasagna made with whole wheat noodles, marinara sauce with garlic and onions, part-skim ricotta and mozzarella cheese, served with orange segments. 

From tea to tomatoes, today’s menu is brimming with high-antioxidant plant foods. Low intakes of dietary antioxidants may contribute to increases in asthma and allergy, so featuring plant foods rich in an assortment of antioxidants in as many meals as possible may be helpful.

The apple slices and the garlic and onions in the marinara sauce contribute quercetin and the lasagna features two non-aged cheeses. The spicy peppers may help allergy symptoms temporarily by encouraging the sinuses to run.

Day 7: Meals for the Spring Allergy Season

Breakfast: Whole grain waffles topped with fresh or frozen strawberries and a glass of skim or 1% acidophilus milk fortified with vitamin D.

Lunch: Chicken salad made with cashews or walnuts, Dijon or spicy mustard and plain or vanilla yogurt (with active cultures and vitamin D) served on Romaine lettuce with a cup of mango cubes, freshly brewed coffee or tea.

Dinner: Thai curry tofu with cauliflower and broccoli florets served over steamed brown rice or cooked noodles, with a cup of broth-based soup such as won ton or hot and sour soup.

This menu includes two servings of probiotic-containing dairy foods, several foods with quercetin (tea, strawberries, lettuce, and broccoli) plus several top vitamin C-rich foods (strawberries, romaine lettuce, mango, cauliflower, and broccoli). A high antioxidant intake may be helpful for people with seasonal allergies.

Getting enough vitamin D each day benefits our health in a myriad of ways, including possibly decreasing the risk of asthma. One of the easiest ways to get vitamin D is through fortified dairy products such as the milk and yogurt in this menu. The hot soup, curry spice, and spicy mustard will help get the sinuses running. Curry and mustard typically contain turmeric which seem seems to offer additional relief with allergy symptoms.

Reviewed on March 09, 2010

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