The immune system acts as your body's natural defense system. The system helps keep you healthy while protecting your body from flu, diseases and infections. Strengthening and maintaining your immune system health can be done by eating a balanced and healthy diet, according to MayoClinic.com. Also, include physical activity in your daily routine to strengthen your immune system. Consult with your doctor prior to starting any new diet.
Variety of Vegetables
Varieties of nutrient-rich vegetables can fit into a low-fat diet for the immune system. Vegetables contain minimal amounts of fat. Preparing vegetables using low-fat techniques such as steaming will keep fat content low. Eating a low-fat diet that is rich in vegetables with vitamin C can improve immune system functioning. Vegetables rich in this nutrient include broccoli, white and sweet potatoes, tomatoes, and sweet peppers, according to the Office of Dietary Supplements.
Abundance of Fruits
Fruits contain vitamin C. Vitamin C, an antioxidant, helps keep the immune system operating properly by protecting cells from harmful free radicals, according to the National Institutes of Health. Fruits contain little, if any, fat. Fruits rich in vitamin C include melons, strawberries, cantaloupe and citrus fruits as well as juices from these fruits. Raw fruits contain the richest amounts of vitamin C, according to the Office of Dietary Supplements.
Lean Protein
Lean protein contains less calories and fat than do higher-fat proteins. Lean proteins include legumes, skinless turkey and/or chicken breasts, fat-free or low-fat dairy foods, and fish. Healthy fish includes sardines, albacore tuna, salmon, trout, herring and mackerel. Choosing lean cuts of beef, pork, veal and lamb that include chuck, loin, sirloin and/or round varieties over higher-fat cuts will save on fat content. Trimming off excess fat also will reduce fat content.
Healthy Cooking Methods
Your food preparation method will determine whether the food can be included in a low-fat diet or not. Preparing food in a healthy manner will maintain the food's nutritional content without the additional fat calories. Healthy, low-fat cooking methods include poaching, steaming, boiling, parboiling, grilling, baking and roasting, according to the American Heart Association. When eating out, choose menu items prepared in these manners or have food specially prepared.
Healthier Substitutions
Substituting a variety of lower-fat foods for higher-fat foods can make following a low-fat diet easier. Using vegetable oils in sauteed dishes and stir-fries instead of high-fat butter will save calories. Vegetable oils include canola, sunflower, safflower and corn varieties. Substituting low-fat or nonfat yogurt or low-fat cottage cheese for whole-fat sour cream lowers fat content. Choosing fat-free sour cream will also work. Instead of high-fat salad dressings, choose reduced-fat or lower-fat versions.
Healthy Snacking
Healthy snacking can be done within moderation as part of a low-fat diet. Healthy snacking includes low-calorie, low-fat foods such as fresh fruits and vegetables. Snacking on whole-grain crackers and low-fat cheese can provide a quick pick-me-up. Eating grapes or nuts instead of vending machine food will save fat and calories, according to the American Heart Association.
References
- National Institutes of Health: Office of Dietary Supplements: Vitamin C
- American Heart Association: Choose a Healthy Lifestyle
- Mayo Clinic: Disaster Planning to Stay Healthy
- American Heart Association: Healthier Preparation Methods for Cooking
- American Heart Association: Healthy Cooking Substitutions
- American Heart Association: Healthy Snacking
Member Comments