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I have taken a big break from blogging, sorry. I have been sick the last while. So thinking of sickness, here are some things I found from the American Dietetic Association about preventing illness through healthy eating.

According to the American Dietetic Association, these are some tips to get vitamin-rich foods in your diet to prevent infection and help your immune system.

* Start each day with a healthy breakfast that includes whole grains and calcium-, vitamin D- and vitamin C-rich foods.
* Replace refined grains with whole grains like whole-grain breads and cereals and brown rice.
* Pre-washed salad greens and pre-cut vegetables make great quick meals or snacks.
* Choose fresh, whole fruit for snacks and desserts.
* Don’t forget beans, which are rich in fiber, folate and flavanoids.

Here are more tips. These are tips on getting the most health benefits from your food during flu season:

Variety: Whether they’re canned, frozen or fresh, adding more fruits and vegetables into your diet is a way to ensure you are getting the most nutrients and vitamins from your foods. Selecting foods from all of the food groups will also help you to get protein, calcium and fiber in your diet. “Focusing too much on one food group and not enough on others can cause deficiencies in your diet. There is no need to load up your grocery cart with special items that tout ‘immunity boosting’ benefits.”

Vitamins: Is it necessary to pop a pill to help boost immunity throughout the flu season? “Most healthy people can get the nutrients they need from food. Many vitamin C supplements promise to boost your immunity. However, most people already get enough vitamin C in their diet. Additional supplements can be a waste of money if you’re already eating enough of that vitamin or mineral.”

Food safety: During flu season, how you eat is as important as what you eat. Following food safety rules can significantly reduce your risk of illness. Washing your hands before and after food preparation is the best way to ensure that you aren’t spreading germs to others. Wash all vegetables and fruits before eating them.

Healthy Lifestyle: In addition to eating a healthy diet, get plenty of sleep every night. Physical activity is also important and part of staying healthy.