For additional information, contact:
Dianne Z. Sutherland, RD,LDN
Worcester Dining Commons
110 Stockbridge Road
University of Massachusetts
Amherst, MA 01003
Phone (413) 545-2472
Fax (413) 545-9673
• What’s the difference
• between a cold and flu?
• Eating a Well
• Balanced Diet
• Cold and Flu
• Prevention Tips
• What’s Echinacea?
• Zinc Lozenges
• Nutrition Guidelines for
• Cold and Flu Season
Below are some nutritional guidelines
to fight the cold or flu:
• Eat fresh vegetables and fruits, which contain
phytochemicals that help give the vitamins in
food a magnified effect.
• Avoid mucous-forming foods. Large amounts of
dairy products can be a problem for some people.
• Excess amounts of sugar and alcohol can
impair the immune system.
• Eat a well-balanced diet.
• Drink plenty of fluids. Avoid caffeinated
beverages such as coffee, tea and soda because
caffeine acts as a diuretic. Drink decaffeinated
herbal teas, poultry or vegetable broths.
• Consuming foods high in Vitamin C and zinc have
been shown to boost the immune system.
• Herbal remedies, such as Echinacea and zinc
lozenges, may assist if taken properly. Take at
the first sign of a cold, but do not exceed the
for the Cold and Flu Season
IN ORDER TO STAY HEALTHY AND EAT
RIGHT, IT IS RECOMMENDED THAT YOU:
1. Eat breakfast.
2. Eat a variety of foods from ALL of the food groups
in proper portion sizes.
3. Eat foods and drink alcohol in moderation (consuming
foods/beverages within reasonable limits, not
excessive or extreme).
4. Eat an assortment of colors; the more colors you
eat, the more nutrients you consume.
5. Eat more steamed, grilled and baked foods and less
6. Eat more fruits and vegetables – shoot for 5-9 servings
7. Eat a diet consist