Diet to beat cold and flu

LUNCH

Option One
Bean and lentil chilli soup
Red, green and yellow bell pepper slices with low-fat ranch dressing for 'dip'
Vanilla yoghurt mixed with chopped apples and raisins

Option Two
Whole-wheat pitta bread stuffed with turkey, dark green leafy lettuce, tomatoes and cucumber
Tangerine
Lemon yoghurt mixed with strawberries and sprinkled with granola

Option Three
Cheese pizza topped with broccoli, onions and mushrooms
Tossed salad with tomatoes, green and red bell peppers, and red cabbage
Low-fat salad dressing
Mixed fruit salad with vanilla yoghurt

DINNER

Option One
Tiger prawn salad with lime and coriander
Small baked potato topped with low-fat sour cream
Sliced melon

Option Two
Chicken in garlic and honey sauce
Steamed broccoli
Angel food cake topped with strawberries

Option Three
Spaghetti with garlic and chilli
Thinly sliced green, red and yellow bell peppers mixed with tomatoes and onions, and tossed with a vinaigrette dressing
Chopped papaya and mango, drizzled with honey

Healthy Dos and Don'ts

Do:

• Use a humidifier to add moisture to the air and prevent dry nasal passages, which encourage colds to take hold
• Take a daily multivitamin/mineral supplement to promote health
• Wash your hands regularly throughout the day, especially if you're around people who are fighting illness
• Get a flu shot, especially if you spend time with children, the elderly or those whose immune systems are compromised

Don't:

• Smoke. Also avoid smoke-filled rooms to keep your lungs healthier
• Eat highly processed foods. Instead, focus on whole grains, fruits and vegetables