Cold/Flu &Healthy Eating

Eat a balanced diet of all food groups including fruits, vegetables, whole grains, dairy and lean

protein to maintain general health. Foods high in vitamin C, zinc and antioxidants help boost your immune system to better fight o� colds and the

flu. You can increase your intake of these nutrients by including a variety of fruits and

vegetables in your diet. For specific sources of vitamin C and zinc, please refer to the brochures on “Vitamins and Healthy Eating“ and “Minerals

and Healthy Eating.” Bon appetite!

Eating a Well Balanced Diet

umassdining.com Cold/Flu &Healthy Eating

Cold and FluPrevention Tips

USE GOOD PERSONAL HYGIENE Wash your hands! You don’t know who touched that door knob or computer keyboard before you.

USE HAND SANITIZER Hand sanitizer gels are not a substitute for hand washing, but may be used throughout the day to kill germs on your hands when hand washing is not an option. They are easy to transport and convenient!

USE A TISSUE WHEN YOU SNEEZE OR COUGHIf you don’t have a tissue, cough or sneeze into your upper sleeve or elbow, not your hands.

DON’T TOUCH YOUR FACE You are increasing the risk of transmitting viruses entering through your eyes, nose or mouth.

TAKE A HOT SHOWERA hot shower will help moisten the mucous in your respiratory symptoms.

GET FRESH AIR Winter heating dries you out and makes you more susceptible to viruses. Germs tend to circulate indoors.

EXERCISE REGULARLY Studies show that regular, moderate exercise increases levels of leukocytes-immune system cells that fight infection.

STOP SMOKING Smoking can a�ect the immune system and dry out your nasal passages.

MANAGE STRESS AND GET ADEQUATE SLEEPBoth sleep deprivation and chronic stress can suppress the immune system. Try to get at least the recommended 7-9 hours of sleep a night, and practice relaxation techniques to avoid wearing your immune system down.

For additional information, contact:Dianne Z. Sutherland, RD, LDN

UMass DiningWorcester Dining Commons, 3rd floor

110 Stockbridge RoadUniversity of Massachusetts

Amherst, MA 01003

Phone: (413) 545-2472Fax: (413) 545-9673

Email: dietitian@umass.edu

Disclaimer: This nutrition brochure is for educational purposes only. Information in this brochure shall not be construed as medical, nutritional, fitness or other professional advice nor is it intended to provide medical treatment or legal advice. We recommend you meet

with the appropriate advisor regarding any individual concerns.

To StayHealthy & Eat Right, It Is

Recommended That You:

Nutrition Guidelines for the Cold and Flu SeasonBelow are some nutritional guidelines to fight the cold or flu:• Eat fresh vegetables and fruits, which contain phytochemicals that help give the vitamins in food a magnified e�ect.• Avoid mucous-forming foods. Large amounts of dairy products can be a problem for some people.• Excess amounts of sugar and alcohol can impair the immune system.• Eat a well-balanced diet.• Drink plenty of fluids. Avoid ca�einated beverages such as co�ee, tea and soda, since ca�eine acts as a diuretic. Drink deca�einated herbal teas, clear soups and/or low sodium chicken and vegetable broths. • Consuming foods high in Vitamin C and Zinc have both been shown to boost the immune system.• Herbal remedies, such as Echinacea and zinc lozenges, may assist if taken properly. Take at the first sign of a cold, but don’t go over the recommended dosage. Always speak with your doctor before taking supplements.• “Get Well Meals” are available if you don’t have the energy to get to the dining commons and do not want to expose others to the flu. Contact the manager of the dining commons to make arrangements. The Get Well Meal consists of ginger ale, hot soup, Jello, hot tea, toast and jelly, juices and fruit. The meal can be modified according to your appetite.

Zinc LozengesSome studies indicate that taking zinc lozenges at the first signs of a cold (within the first 24 hours of cold symptoms) may help reduce the length of the illness, but it does not prevent one from getting a cold. Do not take these for more than three days as there are possible side e�ects. The upper daily limit intake for zinc that should not be exceeded is 40mg/day for men and women age 19-30. It is always best to check with your doctor before taking any supplement.

What about Echinacea?• Many people swear by this herb as an immune booster. Echinacea is a member of the family of purple coneflowers, a plant native to eastern and central North America. In Europe and the U.S., extracts from this and other plants are used to

prevent and treat the common cold. The big question is, does it really work?• To date, human studies show that Echinacea does not prevent rhinovirus (the main cold virus) or upper respiratory infections. However, if taken within the first 24 hours of the onset of symptoms, Echinacea has been shown to decrease the duration of cold symptoms. • If you want to take Echinacea, speak to your doctor first. When it comes to supplements like Echinacea, it is important to recognize that these substances are not regulated. Therefore, there is no guarantee that what the product advertises is actually what it contains. In a recent study of 59 brands of Echinacea, 48% were shown to have NO Echinacea whatsoever, and less than half met quality label standards.• Bottom line: Echinacea may help to decrease the duration of cold symptoms, but be cautious of what you choose to ingest.

What is the Di�erence

Between a Cold and the Flu?

COLD – A cold is a virus that involves your upper

respiratory tract. The symptoms can include nasal

congestion, sneezing and the sni�es, which are a

result of your body’s defense against the virus.

FLU – The flu is one of several strains of the

influenza virus. The influenza virus can infect the

entire respiratory tract with more severe symptoms

than a cold. Common symptoms include congestion,

sore throat, and/or cough, nausea and vomiting as

well as fever, muscle aches, chills and/or sweats.

1. Eat breakfast.2. Eat a variety of foods from ALL of the food groups in proper portion sizes.3. Eat foods and drink alcohol in moderation (consuming foods/beverages within reasonable limits, not excessive or extreme).4. Eat an assortment of colors; the more colors you eat, the more nutrients you consume.5. Eat more steamed, grilled and baked foods and less fried foods.6. Eat more fruits and vegetables – shoot for 5-9 servings a day.7. Eat a diet consisting of 50-65% calories from carbohydrates (preferably from whole grain products), 25-30% from fat, and 15-20% from protein. Carbohydrates, protein and fat do provide calories. Vitamins, minerals and water do not contain calories, but are necessary for health.8. Exercise 30-60 minutes most days of the week.9. Make one little change each day and before you know it, it will become a habit!10. Suggestions for improving eating habits, why you should eat breakfast and general information on the basic nutrients can be found on our web site: www.umassnutrition.com