Good nutrition equals a healthy immune system

Janice Hermann, Oklahoma State University Cooperative Extension Service nutrition education specialist, said to develop the best possible immune system good nutrition is fundamental.

“A healthy immune system doesn’t happen overnight, it takes time to build,” she said. “Start eating healthy now in order for your body to have the right building blocks to ensure a healthy immune system.”

The first step in building a healthy immune system starts with eating many different foods every day.

Hermann said eating a variety of foods with a variety of colors from day to day will improve nutrition and, in turn, your immune system.

“Include 2 ½ cups of vegetables and two cups of fruit every day,” she said. “One serving of vegetables is equal to one cup of raw or cooked vegetables or vegetable juice and two cups of leafy vegetables. A serving of fruit is considered two cups of fresh or canned fruit or juice and ½ cup of dried fruit.”

Include at least three servings of low-fat dairy each day. One serving of dairy is considered one cup of milk or yogurt, 1 ½ ounces of natural cheese and two ounces of processed cheese.

Hermann said to include at least six servings of grains. Half of your choices should be whole grains. One servings of grain is considered one slice of bread, one cup of dry cereal or a half-cup cooked cereal, rice or pasta.

Vegetables, fruits and whole grains pack an extra boost of phytochemicals, which are compounds found in food that have additional health benefits.

“Remember not to omit protein from your daily intake,” she said. “Most people need 5 ½ ounces of meat and beans a day. A serving of meat or beans is considered one ounce of meat, poultry or fish; ¼ cup cooked beans, one egg, one tablespoon peanut butter or ½ ounce of nuts or seeds.”

According to the American Dietetic Association a person should be physically active for at least 30 minutes most days of the week. For greater health benefits and to assist in controlling body weight, one should opt for 60 minutes a day. Teenagers and children should be physically active for 60 minutes most or every day.

 “Develop an eating plan for lifelong health,” Hermann said. “Many individuals adopt the latest food fad instead of focusing on overall health. It is important to stay with the basics of healthy eating and physical activity for a healthy lifestyle.”

Oklahoma State University, U.S. Department of Agriculture, State and Local Governments Cooperating: The Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability, or status as a veteran, and is an equal opportunity employer.

Katie L. Reim
Communications Specialist
Agricultural Communications Services
140 Agriculture North
Oklahoma State University
Stillwater, OK 74078
405-744-6792 (Phone)
405-744-5739 (Fax)
katie.reim@okstate.edu