Eating Nutrient Rich Foods Helps Combat the “Fall Spike”

Studies show school children bring germs home from school and spread them to their parents and younger siblings, causing sickness ranging from colds to severe asthma flare-ups – known as the Fall Spike.

So, is it inevitable that we get sick during the Fall Spike?  No, it is not!  You’ll be happy to know, measures can be taken to decrease the likeliness of becoming a victim of the Fall Spike!

Along with impeccable hand washing and receiving the annual flu shot you should:

  • Make a free appointment with one of the in-store dietitians at your local Atlantic Superstore. Dietitians can help you prepare for cold and flu season with nutrient-rich foods and recipes that help support good overall and immune health.
  • It’s important to make healthy food choices all year but even more so during cold and flu season to ensure you’re getting the nutrients your body needs.

At my local Atlantic Superstore, I recently attended a fun and informative cooking class. It focused on the importance of maintaining a nutrient-rich diet during the Fall Spike.

Nutrient Rich FoodsDo you eat enough of these Nutrient Rich Foods

  • Citrus Fruit: not only are citrus fruits a good source of vitamin C, they’re naturally delicious. If fresh fruit is not an option, try frozen – they are just as nutritious and delicious in smoothies, on top of yogurt or cereal. Read the label to make sure they do not come with added salt or sugar.
  • Beans and Legumes: boost your protein and zinc intake by including a variety of beans and legumes in your diet.
  • Nuts and Seeds: a variety of nuts and seeds during cold and flu season help you benefit from vitamin E – a dietary antioxidant that helps in the maintenance of good health.
  • Probiotic foods: probiotic foods like kefir or probiotic yogurt contain probiotic bacteria which may modulate immune function. Eating foods that contain probiotics is preferred to taking probiotic supplements because then you also get the other nutrients in the food, like protein and calcium.

Health Claims

  • Vitamin A helps to maintain immune function and is a factor in the maintenance of good health.
  • Vitamin B12 and B6 are both factors in the maintenance of good health.
  • Vitamin C and E are antioxidants for the maintenance of good health and a factor in the maintenance of good health.
  • Zinc helps maintain immune function.
  • Protein helps build and repair body tissues and antibodies.
  • Probiotics modulate the intestinal and systemic immune systems

To maintain good health and help combat the Fall Spike we should all try to include these foods in our daily meals.

 TIP – If you are having difficulty introducing healthy but new foods, try ingredients of different colours and textures, adding them to multiple meals to make the family accustomed to eating them.

Nutrient Rich Foods

Speaking of healthy meals, when I was at our local Atlantic Superstore Cooking School, the chef made two healthy meals (one of which I included below) that we were able to sample for lunch.  Man oh man, these dishes were delicious and you would never in a million years suspect how healthy they were!

Check out this delicious (and quick & easy) recipe for Asian Salad with Unilateral Grilled Salmon and Pistachio Avocado Puree!

Asian Salad with Unilateral Grilled Salmon and Pistachio Avocado Puree
  • 3 ripe avocados
  • 2 tbsp unsalted pistachios. grilled and lightly crushed
  • ¼ cup white onion very finely chopped
  • 1 to 2 Thai green peppers, deseeded and finely chopped
  • 2 tbsp. lime juice (or more, to taste)
  • ½ cup (more or less, to taste) fresh coriander, chopped
  • 4 Canadian salmon fillets,175g, centre cut
  • salt and freshly ground black pepper
  • 2 tbsp. grapeseed oil
  • 1 Dole Chop Chop Ginger Sesame Kit
  1. Cut the avocados in half with a knife and remove the pit.
  2. Spoon the flesh out of the peel into a bowl.
  3. With a fork, crush the avocado flesh with the lime juice.
  4. Add the pistachios, onion, pepper, and coriander.
  5. Season with salt & pepper, mix well. Set aside.
  6. Heat the oil in a skillet on low.
  7. Season the salmon fillets well with salt & pepper.
  8. Cook on the skin side for 8-12 minutes (depending on the thickness of the fillets), or until the salmon flesh comes apart easily with a fork and the skin is crispy (The salmon will be less cooked on the surface but will be softer).
  9. Set aside, on a plate, the cooked salmon. Cover with aluminum foil and let stand 5 minutes.
  10. In the meantime, prepare the Dole Chop Chop Ginger Sesame Kit, in a bowl, according to package directions.
  11. To serve, trace a line avocado puree at the bottom of the plates and top with the salmon fillets. Add the Asian salad and serve immediately.If you wish, garnish with fresh coriander and lime wedges.

Next time you are entertaining or just want a special dinner for your family. Give this recipe a try, it is amazing!

And…don’t forget to get your flu shot!  The flu shot is the best way to prevent the flu and is available through in-store pharmacists at Atlantic Superstore stores across the region. #SuperstoreFluCrew


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