{"id":9846,"date":"2020-04-15T17:41:32","date_gmt":"2020-04-15T17:41:32","guid":{"rendered":"https:\/\/blogs.cooperhealth.org\/ehealth\/?p=9846"},"modified":"2020-04-15T18:41:28","modified_gmt":"2020-04-15T18:41:28","slug":"shop-smart-eat-smart","status":"publish","type":"post","link":"https:\/\/blogs.cooperhealth.org\/ehealth\/2020\/04\/15\/shop-smart-eat-smart\/","title":{"rendered":"Shop Smart. Eat Smart. Quick Tips to Boost Your Immune System"},"content":{"rendered":"

\"Food
\nPara leer en Espa\u00f1ol, por favor haga clic aqu\u00ed<\/a><\/p>\n

We are all trying to keep ourselves, and the ones we care about, safe and healthy. Managing our nutrition is an important step in keeping our bodies strong. Here are a few ways you can shop smart and keep your body healthy with nutritious, immune-boosting foods.<\/p>\n

\u00a0Shop Smart and Plan Your Meals<\/h3>\n

To avoid close contact with people as much as possible during this stay-at-home period, go to the store less often. Plan your trip so that you purchase enough of the right kinds of food to keep your fridge and your pantry well stocked with healthy foods that will last for a while.<\/p>\n

\u201cIf you are one of the many people who practice regular meal planning you are ahead of the game,\u201d says Linda Goldsmith, RD, Oncology Dietitian at MD Anderson Cancer Center at Cooper. \u201cFor those who do not normally plan meals this is a great time to learn. Along with helping you to eat better, it can save time and money and avoid food waste.\u201d<\/p>\n

Keep items on hand that have a longer shelf life, including dried beans, brown rice, and whole grain pasta. Stock your freezer with meats, fish, and frozen fruits and vegetables.<\/p>\n

Choose Immune-Boosting Foods<\/h3>\n

Your immune system is a network of tissues, cells, and organs that works to keep out germs like bacteria, viruses, fungi, and parasites \u2013 and kill them if they manage to get in.<\/p>\n

\u201cBy getting adequate nutrients to your immune system you improve your body\u2019s ability to fight illness,\u201d says Ms. Goldsmith. \u201cAlso, be sure to avoid excessive sugar, caffeine, and dietary fats.\u201d<\/p>\n

Get Plenty of Protein<\/h3>\n

\u201cProtein plays a big role in your immune health,\u201d says Ms. Goldsmith. \u201cA lack of protein can put you at risk of infection.\u201d<\/p>\n

She suggests keeping your freezer full of lean meats such as chicken, turkey, and fish. Eggs are another good protein source, and have a good shelf life in the refrigerator. Dried beans and peas are wonderful staple foods. They contain plant-based protein and can be stored indefinitely. Add nuts such as almonds, peanuts, pecans, walnuts, and Brazil nuts to recipes, or just enjoy as snacks for a fast and easy protein boost.<\/p>\n

Eat Your Fruits and Veggies<\/h3>\n

\u201cFresh fruits and vegetables are always a big part of a healthy diet,\u201d says Ms. Goldsmith. \u201cFrozen produce is an inexpensive, nutritious, and convenient option. Blend fruits into smoothies, steam veggies for dinner or cook them into soups.\u201d<\/p>\n

Frozen fruits and vegetables are picked and frozen at their peak ripeness. Studies show that they actually retain more nutrients when they are frozen than when they are eaten fresh.<\/p>\n

Don\u2019t Hold Back on the Whole Grains<\/h3>\n

Whole grains like whole-wheat and brown rice are far healthier than processed grains. For example, whole wheat bread offers more vitamins, minerals, and fiber than white bread. Try using brown rice in soups, with a stir-fry, or served with beans. Whole-wheat flour is a good substitute in many recipes. With all these options, the added nutrients can keep your immune system strong.<\/p>\n

In addition to a healthy diet, you can take additional steps to support your immune system, including getting enough sleep, managing stress, being active, and yes, washing your hands properly.<\/p>\n

While there are no guarantees that these steps can completely prevent us from catching a virus like the coronavirus or the flu, a strong immune system should be a vital part of our wellness routine.<\/p>\n

—————————–<\/a><\/p>\n

Compre de Manera Inteligente. Come de Forma Inteligente.
\nConsejos R\u00e1pidos Para Estimular Su Sistema Inmunol\u00f3gico<\/h2>\n

Todos estamos tratando de mantenernos seguros y saludables a nosotros mismos y a los que nos importan. Manejar nuestra nutrici\u00f3n es un paso importante para mantener nuestros cuerpos fuertes. Aqu\u00ed hay algunas maneras en que puede comprar de manera inteligente y mantener su cuerpo saludable con alimentos nutritivos y estimulantes del sistema inmune.<\/p>\n

Compre de manera inteligente y planifique sus comidas<\/h3>\n

Para evitar el mayor contacto posible con las personas durante este per\u00edodo de permanencia en el hogar, vaya a la tienda con menos frecuencia. Planifique su viaje de manera que compre suficientes alimentos adecuados para mantener su refrigerador y su despensa bien abastecidos con alimentos saludables que durar\u00e1n un tiempo.<\/p>\n

“Si usted es una de las muchas personas que practican la planificaci\u00f3n regular de comidas, est\u00e1 por delante del juego”, dice Linda Goldsmith, RD, dietista en oncolog\u00eda en el MD Anderson C\u00e1ncer Center en Cooper. \u201cPara aquellos que normalmente no planean comidas, este es un buen momento para aprender. Adem\u00e1s de ayudarlo a comer mejor, puede ahorrar tiempo y dinero y evitar el desperdicio de alimentos \u201d.<\/p>\n

Tenga a mano art\u00edculos que tengan una vida \u00fatil m\u00e1s larga, incluidos frijoles secos, arroz integral y pasta integral. Llene su congelador con carnes, pescado y frutas y verduras congeladas.<\/p>\n

Elija Alimentos Inmuno-Estimulantes<\/h3>\n

Su sistema inmunitario es una red de tejidos, c\u00e9lulas y \u00f3rganos que funciona para evitar la entrada de g\u00e9rmenes como bacterias, virus, hongos y par\u00e1sitos, y los mata si logran ingresar.<\/p>\n

“Al obtener los nutrientes adecuados para su sistema inmunol\u00f3gico, mejora la capacidad de su cuerpo para combatir enfermedades”, dice Goldsmith. “Adem\u00e1s, aseg\u00farese de evitar el exceso de az\u00facar, cafe\u00edna y grasas en la dieta”.<\/p>\n

Obtenga Mucha Prote\u00edna<\/h3>\n

“La prote\u00edna juega un papel importante en su salud inmunol\u00f3gica”, dice Goldsmith. “La falta de prote\u00ednas puede ponerlo en riesgo de infecci\u00f3n”.<\/p>\n

Ella sugiere mantener su congelador lleno de carnes magras como pollo, pavo y pescado. Los huevos son otra buena fuente de prote\u00ednas y tienen una buena vida \u00fatil en el refrigerador. Los frijoles y guisantes secos son maravillosos alimentos b\u00e1sicos. Contienen prote\u00ednas de origen vegetal y pueden almacenarse indefinidamente. Agregue nueces como almendras, cacahuates, nueces, nueces y nueces de Brasil a las recetas, o simplemente disfrute como refrigerios para un impulso de prote\u00ednas r\u00e1pido y f\u00e1cil.<\/p>\n

Come Sus Frutas y Verduras<\/h3>\n

“Las frutas y verduras frescas son siempre una gran parte de una dieta saludable”, dice la Sra. Goldsmith. \u201cLos productos congelados son una opci\u00f3n econ\u00f3mica, nutritiva y conveniente. Mezcle frutas en batidos, verduras al vapor para la cena o coc\u00ednelas en sopas \u201d.<\/p>\n

Las frutas y verduras congeladas se recogen y congelan en su punto m\u00e1ximo de madurez. Los estudios muestran que en realidad retienen m\u00e1s nutrientes cuando se congelan que cuando se comen frescos.<\/p>\n

No te detengas en los granos enteros<\/h3>\n

Los granos integrales como el trigo integral y el arroz integral son mucho m\u00e1s saludables que los granos procesados. Por ejemplo, el pan integral ofrece m\u00e1s vitaminas, minerales y fibra que el pan blanco. Intente usar arroz integral en sopas, con salteado, o servido con frijoles. La harina integral es un buen sustituto en muchas recetas. Con todas estas opciones, los nutrientes a\u00f1adidos pueden mantener fuerte su sistema inmunol\u00f3gico.<\/p>\n

Adem\u00e1s de una dieta saludable, puede tomar medidas adicionales para apoyar su sistema inmunol\u00f3gico, que incluyen dormir lo suficiente, controlar el estr\u00e9s, mantenerse activo y, s\u00ed, lavarse las manos adecuadamente.<\/p>\n

Si bien no hay garant\u00edas de que estos pasos puedan evitar por completo que contraigamos un virus como el coronavirus o la gripe, un sistema inmunitario fuerte deber\u00eda ser una parte vital de nuestra rutina de bienestar.<\/p>\n","protected":false},"excerpt":{"rendered":"

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