Want to gift yourself immune support this holiday season?! We have some tasty ideas!

As we are hosting gatherings and attending events, our bodies are being exposed to a host of viruses like the common cold and flu. But here is the cool thing—your immune system is a complex system of organs, glands, and cells that work synergistically to fight off harmful invaders. This system requires A LOT of nutrients to work effectively and the foods we eat can either supply it with critical nutrients or deprive it.

Dairy’s nutrient package contains many important nutrients for immune support. In fact, of the 13 essential vitamins and minerals found in dairy, 5 of them are critical nutrients for your immune system including protein, vitamins A and D, zinc, and selenium. Fermented dairy like yogurt, kefir, and some cottage cheeses also have probiotics which is a bonus gift in supporting your immune response.

Protein—used to make antibodies, immune cells, and a powerful antioxidant, glutathione

Vitamin A—involved in supporting your front line of defense against pathogen invasion

Vitamin D—turns on immune system cells

Zinc—helps enhance immune function

Selenium—helps initiate and regulate the immune response

Probiotics—strengthen the friendly microbes of your gut and fight off less-friendly microbes connected to illness

It’s always important to remember that we eat foods, not nutrients. Prioritizing nutrient-dense meals and snacks is important in supporting a healthy immune response. However, healthy eating can be harder in the hustle and bustle of the holiday season. Try these quick and tasty meals to support your immune system this season.

Whipped Cottage Cheese Bowl with Berries—Protein (and selenium!) rich cottage cheese whipped in a food processor with vanilla extract and a bit of honey until it is creamy and topped with berries that have an array of antioxidants. Sprinkle with pumpkin seeds for an extra boost of zinc.

Easy Green Smoothie—Combine milk, yogurt, a banana, a huge handful of spinach, and a sprinkle of chia or flax for a fast, but tasty smoothie. Add a tablespoon of nut butter for some extra healthy fats and staying power. Milk and yogurt provide immune-supporting nutrients, plus protein to keep you feeling full. Yogurt’s probiotic power is a bonus!

Quick Salmon Salad—Mix canned salmon or tuna with mayo, plain Greek yogurt, and a sprinkle of salt and pepper. Serve with seed or whole grain crackers. This simple snack has protein and vitamins A and D.

Creamy Oatmeal—Cooking oatmeal with milk instead of water creates a creamier, protein-filled meal. Top your oatmeal with a dollop of nut butter and sliced banana. Serve alongside boiled eggs for a boost of protein and sustainable energy. Pro Tip: Make a large batch of oatmeal and reheat a single portion for a fast meal or snack.

Stuffed Sweet Potato—Top a baked sweet potato with a large dollop of vanilla Greek yogurt and a sprinkle of nuts. Try including 2 Brazil nuts for a daily dose of selenium. Pro Tip: Pre-bake sweet potatoes so they are ready to warm up and top when you are hungry.

Granola Bites and Milk—Enjoy a glass of milk along with one or two granola bites for a sweet treat that also nourishes your body. Research has shown that elevated blood sugar can weaken the immune system. However, milk’s natural unique combination of protein and carbohydrates lends itself to better blood sugar balance. There is no doubt that the holidays will provide opportunities to eat some fun and interesting dishes. Take care of yourself this season by including a daily glass of real dairy milk, a container of yogurt, and a handful of nourishing whole foods to help keep your immune defense high.

Your body is complex and amazing! While you are eating, visiting, gathering, and making memories, your body is protecting you. Cheers to holiday fun, tasty eats, and a healthy body!

Jennifer Hunt, RDN, LD has a virtual private practice in Greenville, South Carolina, specializing in polycystic ovary syndrome (PCOS), prediabetes, and women’s health. She helps women resolve period issues, improve blood glucose, and create a solutions-based action plan that works for their lives. Along the journey, her clients reach new levels of health, gain greater nutrition confidence, and fall back in love with the woman in the mirror. Jennifer enjoys creating family-friendly recipes, lifting the heaviest weights she can at the gym, and taking adventures with her family, near and far.

For many dads, back-to-school comes with early mornings, packed lunches, after-school pickup, homework, and practices. The daily race to get everyone out the door on time, mixed with juggling life demands, makes healthy eating challenging. Despite this, the busy back-to-school season also brings an opportunity to play an active role in building healthy habits at home.