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Day 6: Meals for Cold and Flu Season

Breakfast: Spinach and mushroom omelet made with one higher-omega-3 egg and 1/4 cup egg substitute, served with whole wheat toast and a glass of skim or 1% low-fat milk.

Lunch: Fruit and cheese plate made with assorted low-fat cheeses, whole wheat crackers or sliced whole wheat baguette, and fruit cubes and slices such as apples, cantaloupe, strawberries, etc. Served with a cup of freshly brewed hot tea.

Dinner: Chicken, black bean, and vegetable quesadilla (whole wheat tortilla, black beans, avocado, low-fat cheese, boneless and skinless chicken breast, and onions), served with tomato or mango salsa and a yogurt and fresh fruit parfait.

How They Help Your Immune System

The omelet is loaded with immune-boosting potential. The eggs have vitamin D and omega-3s. The spinach has folic acid and vitamins A and C. The mushrooms have beta-glucans, which help the immune system.

Yogurt has probiotics and vitamin D. Chicken adds iron, while the beans add folic acid and selenium. Each meal features a whole grain, and there is quercetin from the apples, onions, and tea.

Day 7: Meals for Cold and Flu Season

Breakfast: Whole-grain buttermilk waffles made with canola oil and served with hot cinnamon apples and freshly brewed hot tea or coffee.

Lunch: Pasta salad made with whole wheat pasta tossed with toasted walnuts, broccoli florets, tomatoes, green olives, and a pesto made with olive oil or an Italian vinaigrette made with canola oil; served with pear slices and reduced-fat cheese, and a glass of skim or 1% milk.

Dinner: Lean pot roast baked or slow-cooked with garlic cloves, carrots, and potatoes.

How They Help Your Immune System

Apples, pears, tea, and tomatoes have quercetinm which has antihistamine benefits. The pot roast has iron, while the carrots, potatoes, and broccoli have vitamin A, vitamin C, and folic acid.

There is vitamin D from the milk and omega-3s from the walnuts and canola oil. Several whole-grain servings come from the waffles and the pasta salad, which contribute selenium.

Garlic is thought to fight viruses and bacteria. By roasting the garlic, as is done in the pot roast, the flavor mellows and you are able to eat a lot more of it.