Here are my top 8 quick and easy ways to keep you and your child healthy, and your immune systems strong:

1. Choose foods rich in probiotics, like low-sugar plain Greek yogurt, plain Kefir, sauerkraut, and kimchi

Gut health plays a vital role in regulating our immune system.

Snack idea: Add plain Greek yogurt to a chocolate banana “milkshake” (ahem, smoothie 😉)

2. Choose foods like bananas, berries, onions, leafy greens, oats, almonds, and barley

Prebiotic foods, which are fiber-rich foods that feed the healthy bacteria in our gut, can help boost our immune system.

Meal idea: Make “Fruit Sushi” using a banana and almond butter, like this recipe>>

Meal idea: Make these Banana Oatmeal Cookies that your child (and you!) will love for breakfast, dessert, or a wholesome snack (they’re the perfect quick and easy meal prep recipe)>>

3. Try to limit added, processed sugars, refined grains, fried food, and highly processed snacks

Eat less of the foods that can make bad, unhealthy bacteria grow in our gut.

Snack idea: Instead of high-sugar and refined-flour muffins, try these Pumpkin Spice Energy Balls>>

4. Look for vitamin D fortified almond milk or dairy milk, fatty fish, and eggs to boost your supply

Vitamin D deficiency may be correlated to lower immune function.

It can be difficult to get enough vitamin D, especially in the cold, winter months.

Meal Idea: Try these super quick and easy Italian Inspired Egg Muffins (they freeze well, too!)>>

5. Increase your zinc by eating more beans, nuts, and tofu

Zinc is a great immune booster.

Meal idea: Children of all ages love chili, and this Easiest Vegan Chili will make great use of all the canned beans you may have stocked up on>>

6. Plant foods rich in beta-carotene (sweet potatoes, broccoli, tomatoes, spinach) can help boost your immune system

Snack Idea: Make a “Green Monster Smoothie” by adding spinach to your little one’s favorite fruit smoothie. Or, if your children don’t like green food, hide the spinach in the smoothie and make a “chocolate shake” by adding cocoa powder.

7. Choose plant-based protein sources, like nuts, seeds, beans, lentils, and tofu

Protein also plays an important role in your immune system.

Meal Idea: Add walnuts or almonds to oatmeal or serve a rice and bean burrito bowl (load up on the veggies, too!).

8. Vitamin E, found in nuts and seeds, is an antioxidant that may improve your immune system

Meal Idea: Getting more vitamin E in your child is as easy as serving a peanut butter sandwich on a seedy bread. As if we needed another reason to eat almond butter and peanut butter 😉

If you would like to learn how to create 21 immune boosting meals and snacks with only 10 pantry staples, then you can download your FREE guide, The Busy Person’s Ultimate Guide to Quick and Easy Meals & Snacks>> www.victae.com/cheatsheet

I’d love to help support you in keeping your family strong and healthy! ~Chelsea Gloeckner, MS, RD, Founder and Owner of VICTAE