People with a healthy lifestyle have been shown to have a stronger immune system that is less susceptible to illness and infectious disease, and at a much lower risk of chronic disease.

So how should we eat to maintain our health and support the immune system? Our dietitian, Nóra Galló, has the following advice:

• Eat fresh, unprocessed food every day instead of processed, pre-prepared ready meals or fast food

• Include vegetables with every main meal (breakfast, lunch, dinner), so that half of each serving consists of fresh vegetables in some form (cooked, steamed, grilled, fried or pickled)

• In addition to meat, try legumes as well (beans, peas, lentils), as these are not only a valuable source of plant protein, but also provide many nutrients useful to the body

• Eat 1-2 servings of seasonal fruit each day, preferably during the day between main meals. Instead of sweets and desserts, quench your craving for sweets with fresh, juicy and delicious fruit

• Choose side dishes that are slow-absorbing and rich in fiber - try millet, quinoa, and buckwheat, all of which can be served mixed with vegetables. These grains are also great as an alternative to rice in any rice dish

• On a daily basis, tuberous root vegetables are recommended, which are also available in the autumn-winter period, e.g.: sweet potatoes, beetroot, carrots, celeriac, etc. – from which tasty oven-baked dishes can be made

• Instead of deep-fried meat and fish dishes, choose grilled, roasted, pan-fried, bag-baked or casserole dishes to avoid lots of fat and unnecessary extra calories

• For canned food, choose canned natural vegetables or canned fish. Before use, use a filter to drain the juice from the can or even rinse with running water, as this reduces the salt content. For canned fish choose brine, olive oil or tomato-sauce marinated versions

• Among frozen foods, fresh frozen vegetables, fruit and fish are recommended, free from sugar, preservatives, flavor enhancers or additives. These can be safely stored in bulk in a freezer

• Ensure quality dietary supplements, as certain vitamins, minerals and trace elements (e.g. vitamin D, selenium) have a limited natural source

• Don't forget to drink plenty of fluids - coffee, black tea, energy drinks and alcohol are not included in your daily fluid intake, so in addition to these aim to drink an average of 2.5-3 liters a day, preferably water

• Stay active - spending at least 20-30 minutes a day exercising will reap benefits. Today, you can choose from a number of online workouts, or seek the help of a coach or physiotherapist. A walk in the fresh air is highly recommended, even in the current situation

• Strive to sleep 7-8 hours a day, preferably falling asleep before 11pm at the latest. Research shows that a lack of sleep leads to obesity and also weakens the immune system. Harmonizing the requirements of biological, physical and social time is of paramount importance now
   

If you feel that you need help, would like to discuss your questions with a specialist, or would like more guidance, please contact us with confidence to request an appointment for a dietary consultation.

For more information and to make an appointment, call +36 1 377 6737.

Click here to visit Dr. Rose Private Hospital online