Immune System

To take maximum advantage of our meal plans, take the time to read the information below.

Important Advice and Useful Tips

What you SHOULD do

  • Our immune system meal plans ensure optimal nutrition to strengthen your immune system. When eating out, make sure to consume the following foods daily:
    • Colourful fruits and veggies
    • Sources of protein: legumes, soy products, fish, chicken or eggs
    • Whole grains
    • Sources of good fats: olive and canola oil, nuts and seeds, avocado and olives
    • Low-fat dairy and substitutes
  • Vitamin D is a modulator of the immune system. Eat foods rich in this vitamin such as some fatty fish (salmon, tuna, swordfish, sardines) and fortified foods. In winter it is recommended to take an extra 1000 IU Vitamin D supplement per day.
  • Drink enough fluids, i.e. 1 to 2 liters/quarts each day, including water, milk, soup, tea, coffee, etc., distributed throughout the day.
  • Move! Physical activity should be part of a healthy lifestyle.
    • Choose an activity that you like and that fits your lifestyle
    • Gradually increase the duration and frequency of your workout in order to get 30-60 minutes of moderate activity, 3 to 5 days a week.
  • Reach and maintain your healthy weight in order to promote the proper regulation of your immune system. Calculate your body mass index (BMI).
  • Get enough sleep, at least 7h.
  • Live smoke-free.
  • Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.

What you should watch out for

  • Limit your intake of salt, saturated fats and added sugars. The best way is to avoid ultra-processed foods completely and cook from scratch as much as possible.
  • If you drink alcoholic beverages, do so with moderation: No more than 10 drinks /week for women and 15 drinks/week for men.
  • A balanced diet is recommended for meeting your nutritional needs. In most cases, this alone satisfies all your vitamin and mineral requirements. This is why, if you want to take a food supplement, it is strongly advisable to first determine the usefulness with your doctor. If you are on any medication, it would be equally wise to check with your pharmacist if there is any risk of interaction between your medication and supplement.
  • Follow the recommended hygienic measures.

What you should NOT do

There is no miracle product, dietary supplement, or specific food that can protect you against pathogenic microbes. However, a balanced diet and a healthy lifestyle will allow your immune system to be as efficient as possible in protecting you from pathogenic microorganisms.

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FAQ:Immune System

Can certain foods, nutrients, or supplements prevent and/or cure viral, bacterial or other infections?

No, alone they can’t. However, a healthy diet, rich in vegetables and fruits, whole grains, legumes, with a good amount of good fats and excluding ultra-processed foods will allow your body to react effectively against external attacks.

Why meal plans and not recipes?

In order to keep the diet balanced, it’s important to take into account the entire day and week. Nutritional recommendations for optimal health concern daily and weekly intakes. Balanced weekly meal plans are the only effective way to ensure that these recommendations are followed. In addition, the whole family benefits, since the Immune System Meal Plans are suitable for everyone!

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Info Nutrition: Immune System

These personalized meal plans are aimed at anyone wishing to maximize their immune system through a balanced diet. They are based on the Mediterranean diet and adapted to avoid any nutritional deficiency, especially those in vitamins A, C, E, zinc, selenium, iron, copper and folic acid.

The most recent recommendations for a healthy diet consist of 49 nutritional targets that must be attained day after day, in order to reach or maintain optimal health. These 49 targets can be grouped as follows:

  • Adequate caloric intake, to achieve and maintain a healthy weight.
  • Optimal intake of vitamins and minerals, especially sodium
  • Optimal intake of carbs, fat and protein
  • Optimal intake of fiber
  • Optimal intake of good fats (monounsaturated, polyunsaturated) and the optimal omega-6 / omega-3 ratio
  • No trans fat
  • Limited intakes of saturated fat, added sugar, and alcohol
  • The recommended proportions of the various food groups:
    • Vegetables and Fruits, including the essential dark green and orange vegetables
    • Protein foods
    • Whole grain foods
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IMPORTANT: The information provided on this website does not replace a medical consultation and is not intended for self diagnosis. We recommend that you seek the advice of your doctor or healthcare professional before undertaking a change to your diet or lifestyle. See Terms & Conditions.

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SOSCuisine, 3470 Stanley, Suite 1605, Montreal, QC, H3A 1R9, Canada.