You have your annual flu jab, frequently wash your hands and get plenty of rest to avoid getting a cold or the flu. But are you forgetting one of the most important bug-busting strategies: a healthy diet?

Your diet could be the key to keeping coughs and chills at bay so this immunity boosting diet includes foods that help your body marshal its defense system to prevent sickness. Here's how:

• Active acidophilus cultures, found in many yoghurts, promote a strong digestive system. That's why this diet incorporates yoghurt into its meal choices
• Vitamin C helps to keep your immune system healthy, is used by your body during the healing process and may protect against cancer. This meal plan includes fruits, vegetables and juices high in vitamin C to help fight off illness
• Whole grains and cereals contain more nutrients than highly processed foods. You'll find plenty of whole-grain breads and fortified cereals in the Immunity Booster plan
• Garlic has antibiotic properties that can help prevent disease. This diet tries to include at least one clove each day in your foods.

Here are some super immunity boosting breakfast, lunch and dinner ideas that will help improve your body defenses right now:

BREAKFAST

Option One
Orange juice
Oatmeal cooked with skimmed milk, topped with blueberries

Option Two
Grapefruit juice
Fortified cold breakfast cereal with skimmed
milk, topped with strawberries

Option Three
Tomato juice with added vitamin C
Whole-grain toast spread with peanut butter
Clementines

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