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Whole Grain Pasta Nutrients

6 Clever Ways to Get Your Toddler to Eat Vegetables

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Getting your toddler to eat vegetables can be a challenge. Some children love vegetables and new foods, while others may require repeated exposure or different preparation.

Not only do vegetables provide essential nutrients for growth and development, but they can also help your children become more balanced eaters at a young age.

If you’re struggling to get your toddlers to devour their vegetables, these 6 tips can help.

If your child refuses a vegetable, it is easy for them to become discouraged, especially if you’ve offered them several times to no avail. However, if you continue to offer the same vegetables, there is a good chance that they will try them at some point.

Whenever you expose your toddler to a new vegetable or vegetable that they may not have liked in the past, keep portion sizes and ways of cooking in mind. Start with a small serving, like a bite or two, to avoid being turned off or overwhelmed by a full serving.

If your toddler has turned down certain preparations like raw spinach, try adding the vegetables to foods they already like. For example, spinach recipes like muffins or smoothies can be more appealing than their fresh counterparts.

However, avoid serving vegetables this way only. If all the veggies are “hidden” in muffins or smoothies, your toddler may choose less or try things that are served fresh or alone.

The appearance and temperature of a vegetable can also make a difference. Some children may prefer vegetable coins instead of strips and heated vegetables to cold ones. If your toddler loves pasta and fries, cut vegetables into these familiar shapes.

As you eat, focus on serving the vegetables and let your toddler do the eating. If you do not eat the vegetables served, try not to show your disappointment and avoid offering another option that is not yet served. You can try again and again for your next meal.

Summary

Repeated exposure to vegetables is important for toddlers to try. Even if your child refuses a vegetable the first few times, try the same or different preparations.

If you can get your kids to the grocery store, spend some time with them in the vegetable section to introduce them to vegetables.

Have them pick out a butternut squash, for example, or point out the exact tomato they want from the stack. Talk to them about what the vegetables are called and what they taste like.

Even if you don’t bring your children with you to the store, you can choose them from a vegetable catalog before leaving or have groceries unwrapped with you when you return.

Let your children not only help with the shopping, but also help in the kitchen or watch you prepare meals. Offer your toddler a choice of two types of vegetables or ask how they would like their vegetables to be prepared before they eat.

When making a smoothie, help them put a handful of kale, spinach, or other vegetable in the blender. On pizza night, allow your children to choose their preferred vegetable toppings or to build their own pizzas with at least one vegetable.

As they get older and more comfortable in the kitchen, they can help mix shredded vegetables into pancake batter, put vegetables in a skillet under your supervision, or even chop or tear up softer greens.

Over time, constant participation, learning about fresh produce, and having a say in ingredients and preparations can increase the likelihood that your children will at some point attempt to try a vegetable or two.

Summary

Involving children in meal preparation such as shopping or cooking is a great way to increase their wellbeing with vegetables.

Some children may take a long time to warm up with vegetables, especially when served on their own as a side dish. In these cases, it can be helpful to include vegetables in meals that you are already enjoying.

For example, if your toddler loves scrambled eggs, mac and cheese, or tacos, try adding chopped or shredded vegetables to these dishes. For spaghetti lovers, add some zucchini noodles to the mixture.

As toddlers get older and can be more active in preparing their meals, offer boiled carrots, peas, sliced ​​peppers, mushrooms, or other vegetables when making pizza or toast. Ask them to make a smiley face using vegetables of their choice.

Summary

Including vegetables in your toddler’s favorite dishes can make them more appealing. Classic dishes like eggs, tacos, pizza, toast, and pasta can all contain vegetables.

Sometimes other aspects of a meal, rather than the vegetables themselves, can influence a child’s desire to eat vegetables.

If your toddler rejects vegetables when they are cut or chopped, try cutting them into stars, hearts, or other shapes instead. You can make these shapes with a knife or buy fruit and vegetable cutters to make it easier.

If you are offering vegetables with a meal, serve them on brightly colored bowls or plates. There are also lots of fun forks and spoons, like dinosaurs, construction tools, or animal-themed options.

Freezing veggie smoothies in popsicle shapes is another fun way to serve veggies.

Summary

With colorful dishes, playful utensils and vegetables cut in different shapes, eating is even more fun.

One of the great things about vegetables is that they are easy to mix into dishes, often barely noticeable. The ways to add vegetables to meals are practically endless.

You can hide vegetables in sauces and dips by mixing them with other ingredients. For example, try making green mac and cheese, vegetarian tomato sauce, or caramelized onion dip.

You can even make vegetable-laden applesauce with beets and carrots, smoothies with almost any vegetable, and mixed fruit and vegetable ice cream on a stick.

Adding shredded zucchini or grated cauliflower to oatmeal is another way to boost your toddler’s vegetable intake. When making pancakes, waffles, or muffins, try adding spinach, shredded zucchini or carrots, pureed sweet potatoes or beets, and pumpkin or pumpkin puree.

Don’t forget foods like meatballs, salmon pies, egg bites, or frittatas. You can also add chopped vegetables and herbs.

Summary

Vegetables don’t always have to be served alone. They can be incorporated into almost an infinite number of different foods, including smoothies, sauces, dips, muffins, pancakes, meatballs, egg dishes, and more.

Many packaged foods claim to be laden with vegetables. You might be tempted to try some of these options to help your toddler eat more vegetables.

While some of these foods work well as part of a varied diet with many different vegetable preparations, avoid making them the only vegetables you sell.

They may end up being your toddler’s preferred veggie prep, making it harder to serve fresh or homemade alternatives. In addition, some of these products are not suitable for young children.

It’s also important to read the ingredient list and nutrition label to make sure the health and vegetable content statements are true. Choose low-sodium, added-sugar options that have vegetables or vegetable flours listed among the first ingredients.

Summary

Some packaged foods can be a way to include more vegetables in your toddler’s diet. Choose foods with healthy ingredients and with no or minimal added sodium and sugar.

To increase the chances of your toddlers eating vegetables, opt for those that are reputed to have kid-friendly tastes and textures.

Child-friendly vs. adventurous vegetables

Children often enjoy foods that have a slightly sweet, mild, or neutral taste. In the meantime, they don’t like strong flavors and smells. However, this is individual and your toddler may have different preferences.

When introducing vegetables to your toddler for the first time, start with options like carrots, peas, peppers, zucchini, cauliflower, avocado, spinach, sweet potatoes, cherry tomatoes, and butternut squash.

Which vegetables your toddler likes may surprise you. If familiar vegetables go down well, try more adventurous or stronger-tasting options like beets, broccoli, jicama, mushrooms, cabbage, beets, or kale.

Some toddlers like the texture more than the taste of certain vegetables like mushrooms. Try finely chopping or mashing these ingredients to add to sauces, porridges, or other dishes.

security

Remember that the tips above are general recommendations for increasing vegetable intake in toddlers and young children – they are not specific to any particular age group. Always follow the recommendations of your pediatrician or nutritionist for safe feeding of your toddler (1).

Remember to cut the food into small pieces or the size appropriate for your toddler’s age, and cook or puree vegetables as needed. According to the American Academy of Pediatrics, chunks of raw, hard vegetables pose a choking hazard for children under 4 years of age (2).

If you suspect your toddler is not eating vegetables, or if they are having more general or serious eating problems, it’s important to speak to a doctor to make sure your toddler stays safe, happy, and healthy.

Summary

Sweeter and milder vegetables are usually good to introduce to your toddlers first. Save vegetables with stronger tastes and smells or lesser-known textures for later.

Getting your toddler to eat vegetables can be difficult, but it can be done.

Even if your child refuses a vegetable on the first try, don’t let that stop you from serving them again later, possibly prepared in a new way. It can be helpful to include your children in shopping and cooking, or to add vegetables to familiar meals that they enjoy.

It may take your toddler some time to eat more vegetables, even if you follow some of the tips on this list. Keep in mind that many parents experience some bumps along the way when feeding their children. Every meal is a new opportunity!

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Whole Grain Pasta Nutrients

What Are the Healthiest Carbs to Eat? Eating Healthy Carbs

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Carbohydrates are an important nutrient that provides the body with energy. Healthy carbohydrates include those high in fiber, such as quinoa, brown rice, and legumes.

Carbohydrates are a nutrient that provides energy and other nutritional benefits. Carbohydrates are found in all types of fruit and vegetables, bread, cereals as well as sugar and foods containing sugar. It is important to choose foods high in carbohydrates that are healthy and high in fiber.

If the body goes without carbohydrates for too long, it causes many metabolic imbalances that can lead to intense cravings, fatigue, anxiety, and other symptoms. However, that doesn’t mean that a person should eat lots of bread and processed carbohydrates. Eating healthy means adding more fruits and vegetables to your diet to significantly improve your mind and body.

Foods that are high in healthy carbohydrates include:

  • vegetables
    • Carbohydrates are found in a wide variety of vegetables, from Brussels sprouts to beets.
    • Eating a variety of vegetables has a positive effect on overall health by providing several naturally occurring plant compounds called phytonutrients. These are good sources of many vitamins and minerals, and help prevent heart disease, cancer, and other diseases.
  • Whole fruits
    • Fruit fibers slow the release of simple sugars, making them a healthy option for those with a sweet tooth.
    • Some people fear that the naturally occurring simple sugars in fruits will lead to weight gain. However, a study that followed men and women in the United States for 24 years found that the more fruits (and vegetables) people ate, the less weight they gained over time.
    • But moderation is also called for when it comes to fruits.
  • pulse
    • Bean, pea, and lentil seeds contain a unique combination of starch, fiber, and protein that help satisfy the appetite and keep the appetite in check after a meal.
    • People who ate legumes regularly were at a lower risk of developing cardiovascular disease, possibly due to their beneficial effects on blood pressure, cholesterol, blood sugar, and other factors.
  • full grain
    • Whole grains are rich in magnesium, antioxidants, and vitamin E, and provide complex carbohydrates and fiber.
    • Studies have shown that a diet high in whole grains can lower your risk of type II diabetes and heart disease.
  • Tubers
    • Depending on the species, a tuber can be a good source of potassium, vitamins C and B6, and other nutrients.

More examples of healthy carbohydrates

  • Whole grain, wild and brown rice in their natural state contain the minerals and fiber that are necessary for healthy digestion.
  • Whole grain products, including bread, pasta, and flour, are high in fiber and minerals.
  • Fermentable grains like oats, oatmeal, barley, and quinoa are high in potassium, magnesium, and selenium.
  • Vegetables like beans and peas are high in fiber, folic acid, and iron.
  • Micronutrient-rich vegetables include carrots, sweet potatoes, butternut squash, and pumpkin. Leafy vegetables are also a good source of micronutrients.
  • Almonds, walnuts, cashews, flax seeds, hemp and pumpkin seeds contain healthy carbohydrates and omega-3 fatty acids.

What are the different types of carbohydrates?

As one of the three macronutrients (the other two are proteins and fats) in the diet, carbohydrates are an important source of energy.

Three forms of carbohydrates

  1. Monosaccharides are the most basic type of carbohydrates and include glucose and fructose.
  2. Disaccharides arise when two monosaccharide molecules combine. These include lactose and sucrose.
  3. Polysaccharide Chains are made up of more than two monosaccharide molecules linked together, like fiber and starch.

Carbohydrates can be further divided into

  • Simple carbohydrates are made up of monosaccharides and disaccharides, also called sugars. They are a popular choice because they are an instant source of energy.
  • Complex carbohydrates include polysaccharides like fiber and starch (or “good” carbohydrates). Dietary fiber does not provide energy directly, but rather nourishes the beneficial bacteria in the digestive system. These bacteria aid digestion and help maintain intestinal health.

What Are The Benefits And Risks Of A Low Carb Diet?

Low-carbohydrate diets vary in intensity and affect people differently. Before embarking on a low-carb diet (or making a radical diet change), it is best to consult a doctor to learn more about healthy eating.

Possible side effects of a low-carb diet

Potential Benefits of a Low Carbohydrate Diet

The amount of carbohydrates a person should consume varies based on age, gender, general health, and level of activity, and is therefore unique to everyone. In general, try filling half the plate with fruits and vegetables and the other half with whole grains and proteins. When a person follows this, carbohydrates from fruits, vegetables, grains, legumes, and dairy products make up about half of their total calories for the day.



SLIDESHOW

Diet-damaging foods: smoothies, lattes, popcorn and more in pictures
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Medically checked on 09/09/2021

References

Harvard TH Chan. Carbohydrates. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/

WebMD. Slideshow: They’re a Guide to Healthy Carbohydrates. https://www.webmd.com/diet/ss/slideshow-your-guide-to-eating-healthy-carbs

Medical Committee. The carbohydrate advantage. https://www.pcrm.org/good-nutrition/nutrition-information/the-carbohydrate-advantage

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Whole Grain Pasta Nutrients

These Popped Sorghum Snacks Will Satisfy Your Crunchy Cravings

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In the category of crispy snacks, popcorn has the edge over its chip and cracker competition: with a few spices, it can take on any taste profile, makes your entire kitchen smell of melted butter and can be eaten in large portions, without your stomach feeling like it has exceeded its maximum capacity. Still, munching has a big trap: it leaves sharp pits in your gums and teeth, forcing you to floss a few minutes after each snack.

The equally delicious solution to the dental problem: Swap your popcorn for popped sorghum. The age-old whole grain has a barely visible shell that won’t slip between your teeth when chewed, and it offers the same light and fluffy, but extremely crunchy texture as the OG pop snack. And despite its tiny size (seriously, the grain is about 3 millimeters in diameter), sorghum is full of nutrients; half a cup of the unroasted, naturally gluten-free grain contains 6.5 grams of fiber, 51 percent of the recommended dietary allowance for magnesium (a mineral that regulates muscle and nerve function) and 85 percent of the recommended daily allowance for manganese (a mineral that helps Energy and protect your cells from damage), according to the United States Department of Agriculture.

How to Pop Sorghum

To gather these nutrients and satisfy your cravings for a crispy nibble, you have several options. If you’d rather cook your popped sorghum from scratch, simply pour grains of sorghum (Buy It, $ 13, amazon.com) into a hot stainless steel saucepan, cover with a tight-fitting lid, and cook over medium heat under constant pressure Shake the pot. As soon as you hear about two-thirds of the grains popping (you should listen carefully), take the stove off the stove, pour out the cracked grains, and repeat the process with the uncooked ones until they are all cracked and ready to eat. After Bob’s Red Mill. (Related: The Puffed and Popped Food Trend Is A Healthier Way To Eat Snacks)

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Try pre-made sorghum snacks

However, for a chaotic and stress-free snacking experience, stock up on one (or all) of these popped-up sorghum snacks. Whether you prefer salty or sweet, bite-sized or in chip form, there is a nibble that will satisfy your stomach and taste buds.

Poplettes Poplette Sorghum Snacks

When you have a firm belief that smartfood is the GOAT in the popcorn department, turn to Poplettes. The brand’s white cheddar sorghum snack has the same flavor as the OG munchie, but each bite is roughly one-sixth the size (sweet!). Those with more adventurous palettes will enjoy the Bollywood Masala variety, which contains bold spices like dried mango powder, red chilli powder, and ground turmeric, or the Mediterranean Magic variety, made with sumac, toasted sesame seeds, thyme, and garlic powder.

Poplettes Poplette Sorghum Snacks

Ka-Pop! Pounded chips

These popped sorghum munchies are made for snackers who are allergic to virtually anything under the sun. With sorghum flour and puffed sorghum kernels, Ka-Pop! Popped Chips are vegan certified and free from GMOs, gluten and the 12 most common allergens. And while they look slightly like a styrofoam-like rice cake, reviewers say the chips – which come in five flavors including non-dairy cheddar, salt and vinegar, and red and green sriracha – are far from boring. “[They] taste a million times better than all popcorn snacks or rice cake snacks I’ve ever eaten, “wrote one buyer. (ICYMI, pasta chips are one thing – that’s how you make them.)

Ka-Pop!  Pounded chips

Ka-Pop! Pounded chips

Chasin ‘Dreams Farm Popped Sorghum Snacks

If you need a sweet treat at 2pm, grab a bag of these cracked sorghum snacks from Chasin ‘Dreams Farm. Founded by women, run by women, the brand offers three types of popped sorghum, including a kettle corn flavor that perfects the balance between salty and sweetness, a cinnamon flavor that is reminiscent of cinnamon buns, and a cocoa flavor that tastes of grains that have actually been in dipped in hot chocolate. But these nibbles are not just for eating; The company recommends sprinkling a few pieces on a scoop of ice cream, mixing them in trail mix or granola, or using them as an edible cake topper. There are no wrong answers here.

Chasin 'Dreams Farm Popped Sorghum Snacks

Chasin ‘Dreams Farm Popped Sorghum Snacks

Nature Nate’s Popped Sorghum

Made exclusively from organic sorghum, avocado oil and sea salt, Nature Nate’s Popped Sorghum snacks are as simple as possible. The nibbles are free from the 12 most common allergens, GMOs, preservatives, additives and natural flavors. Despite the short and sweet list of ingredients, reviewers are clearly obsessed with calling it “a dream come true”. “I literally can’t get enough of this stuff,” said one shopper. “This is the best thing since sliced ​​bread, no kidding. I probably eat at least one bag a week.”

Nature Nate's Popped Sorghum

Nature Nate’s Popped Sorghum

Pop IQ Air Popped Sorghum

With flavors like cheddar, cauldron cooked, and salt and pepper, this popped sorghum could easily be mistaken for the popcorn you’d find in giant snack tins during the holidays. Aside from the simple variety (with one ingredient: sorghum), the snack packs are made from three to five ingredients, including a base of sorghum and sunflower oil or extra virgin olive oil. To make sure you get only the largest chunks of the tiny grain, the company sifts its pops three times, not once or twice. By filtering out crumb-sized pieces that are difficult to eat, your snacking experience will certainly require less cleaning. (Related: 11 Natural Snacks You Will Want To Stock Up On)

Pop IQ Air Popped Sorghum

Pop IQ Air Popped Sorghum

Pop Bitties Ancient Grain Chip

These popped sorghum slices are coated with a sweet-hot-hot-smoky spice mixture and a dead ring for potato chips with BBQ flavor – only they are air-popped instead of deep-fried and are also made with quinoa, chia seeds and. made brown rice. The snack is project-verified, gluten-free, vegan-certified and, according to reviewers, “light as pop-chips, but has the crispness of Stacy”.[‘s] Pita Chips. “Eat them as is or dip them in your favorite dip to balance the heat.

Pop Bitties Ancient Grain Chip

Pop Bitties Ancient Grain Chip

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Whole Grain Pasta Nutrients

10 Foods That Weaken Your Immune System

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We often hear about foods that can boost our immune systems, but did you know that there are dietary choices that can actually weaken your body’s ability to fight off infection? Studies show that highly processed foods and those full of empty calories with no nutrients can be harmful to your health.

Our immune systems exist to protect us from bacteria and other microbes like viruses and parasites, and with a healthy diet you have a better chance of thwarting these diseases and pathogens. A balanced diet contains an abundance of vitamins and minerals in addition to the calories we need to survive.

So we know what helps us, but what hurts us?

1. Sugary foods

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When we think of sugary foods, we think of baked goods, candy, chocolate, and other processed sweets. But dried or canned fruits or juices also contain a lot of added sugar, which can upset your system. The microbiome that lives in our gut keeps harmful bacteria at bay, but the glucose and fructose in sweetened foods feed these unhealthy microbes and make it difficult to fight infections. In addition, sugar creates a craving for more sugar as the yeast and other sugar-loving microbes in your body get used to the added sugar in your body.

Additionally, adding too much sugar to your diet can raise your blood sugar, which increases inflammatory proteins – especially in diabetics, whose blood sugar stays high for longer. High sugar levels could also inhibit immune cells that protect the body from infection.

People on a high-sugar diet can also be more prone to autoimmune diseases such as rheumatoid arthritis.

2. Salty foods

The food tastes much better with salt. It brings out the natural taste and spices up boring dishes. But it’s bad for you It can stop the normal functioning of immune functions, alter your gut bacteria, and increase your risk of autoimmune diseases. Preliminary research shows that the rate of autoimmune diseases of the western world. It can also make existing autoimmune diseases like colitis, Crohn’s disease, and lupus worse. A small study from 2016 showed that men on a high-salt diet had higher levels of monocytes and inflammatory markers, indicating an excessive immune response.

3. Processed meat

It’s time to give up hot dogs and sausages – eating no processed meat is no longer just for pregnant women. This meat has been linked to several diseases, including colon cancer.

This meat is high in saturated fat and has been shown to contribute to immune system dysfunction and inflammation in some people.

The meat also has advanced glycation end products, which are harmful compounds that form when fat and protein mix with sugar in the blood. Most AGEs come from the food we eat and when we have too much of them we cannot regulate them and they cause oxidative stress and inflammation. Fried bacon, hot dogs, fried chicken legs, and steak are high in AGE.

4. Fast food

Burger and fries

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Everyone knows that fast food is not good for you, but sometimes the convenience and deliciousness outweigh these facts. However, fast food is not only bad for your weight, it can also damage your immune system. It’s bad for your gut biome and can increase inflammation. Not only does it contain much of the salt we just talked about, it also contains chemicals, sometimes from plastic or styrofoam packaging, that disrupt human hormone production, weaken immune responses, and even cause dysfunction.

5. Food with additives

The more processed a food is, the more additives it contains – to improve texture, taste, preservation, and the like. These additives, especially emulsifiers and carrageenan, can cause dysregulation of the immune system by changing intestinal bacteria and increasing inflammation. Studies have linked these additives to immune dysfunction in rodents. Which foods are heavily processed? In addition to meat and bacon for lunch, canned soups, canned vegetables, frozen meals, snacks and everything else with a long shelf life.

6. Certain fatty foods

Onion rings on plate

Michael Rheault / Moment / Getty Images

There are some fats that are good for us, but saturated fats are bad for the immune system. They can activate inflammatory pathways that inhibit the immune response and they suppress the function of white blood cells, which can increase the risk of infection. Studies in rodents have shown that a high-fat diet can even damage the lining of the intestines, increasing the susceptibility to disease.

The western diet usually contains a lot of omega-6 fatty acids and far fewer omega-3 fatty acids. The omega-6 fats have been shown to promote inflammatory proteins that weaken our immune system. Studies also show that omega-6 fats may increase your risk of asthma and allergic rhinitis.

7. Artificially sweetened foods

It’s not just sugar that can damage your immune system. The sweeteners we use when trying to avoid sugar can be just as harmful, if not more. They are linked to altered gut bacteria, more inflammation, and a slower immune response. Sucralose and saccharin, in particular, can cause an imbalance in the intestinal biome. It could even fuel the progression of autoimmune diseases.

8. Fried food

Fried foods compete with fast foods and processed meats for AGE levels. Remember, these end products increase the risk of cell damage and inflammation. They also deprive your body of antioxidant mechanisms, disrupt intestinal bacteria and lead to cell dysfunction. All of this could lead to an increased risk of certain types of cancer, heart disease, and even malaria. As much as we’d like to sit back and enjoy fried delicacies, forego french fries, potato chips, fried chicken, bacon, and fish and chips for a healthier response to germ control.

9. Caffeine and alcohol

Beer on a table on a terrace

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Caffeine by itself is not bad for your immune system, but lack of sleep does, and consuming caffeine just before bed can wake you up in the early hours of the morning. We’re not just talking about coffee. Certain teas, chocolate, even protein bars can contain the stuff.

Alcohol suppresses the immune response by reducing the number of cells that fight infection. This makes you more prone to sepsis, poor wound health, pneumonia, and pneumonia.

If you drink alcohol, limit yourself to one drink a night for best results. Consider replacing the drinks with fruit-infused water or teas (without caffeine).

10. Refined carbohydrates

Not all carbohydrates are bad for you; they give you a long-term energy boost, especially the whole grains. But refined carbohydrates like white bread, pasta, bleached flour, and of course sugar can cause an imbalance in gut bacteria that weakens your immune system. They are also highly glycemic foods that raise blood sugar and insulin levels, which can cause free radicals and inflammatory proteins to migrate around the body.

Bring away

It’s not just diet that affects our immune system. Other factors include age (the older we are, the less efficient our organs become at producing immune cells), the environment (if you are a smoker or live in an area with increased air pollution), weight (heavier people have more problems with chronic inflammation, stressing the immune system), chronic physical or mental illnesses such as autoimmune diseases or prolonged stress and lack of sleep.

For real immune health, we must lead balanced lives with careful choices about diet, exercise, and self-care.

Darlena Cunha is a freelance writer and professor at the University of Florida with degrees in communications and ecology.

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