07 May 2009

Dietitians’ top tips to help keep flu at bay

Good nutrition is always important, but when a new health risk appears we often ask ourselves ‘what can I eat to help keep me healthy?’  The answer, according to the British Dietetic Association (BDA), unlike the virus, is not new but worth reminding everyone of! 

Dietitians have developed a range of tips and hints to help keep you fit and healthy. According to Fionna Page, dietitian and spokesman for the BDA, we should aim to eat a well-balanced diet that includes foods from all five food groups (see below). Says Fionna: “Check you are eating the recommended 5 portions of fruit and vegetables a day.  Make an extra special effort to make this part of your routine, for example, having a glass of pure fruit juice with your breakfast, stocking the freezer with a selection of frozen veg and keeping some fruit in your car, bag or your desk drawer; before you know it it’ll be a long term healthy habit.”

Our immune system helps protect us against bacteria, viruses and other organisms that cause disease or illness, and like all body systems it needs a regular supply of all the essential nutrients. Fionna suggests: “Eating a wide variety of foods ensures you get a range of nutrients including vitamins and minerals, and the additional compounds in fruit and vegetables that are not found in supplements.”

If you do fall ill, some of the symptoms of ‘flu (e.g. fatigue, lack of appetite or sore throat) might make preparing food, eating and drinking difficult.  Fionna recommends: “Try to eat small regular meals and snacks.  Drink plenty of fluids; especially if you have a fever.  Choose softer, easy to swallow foods.  Good choices include cereals softened with plenty of milk, soups, milky puddings, stewed or canned fruit and slow cooked meat with mashed potatoes or rice.”

Some people report vomiting and diarrhoea with ‘flu.  To help prevent dehydration try to drink plenty of fluids.  In children under the age of 5 years: continue breastfeeding and other formula milk feeds for those under one year. Encourage babies and children over a year to take fluids such as milk and diluted fruit juices as they also contain nutrients.  Squashes and carbonated drinks are not ideal for their teeth but would be better than nothing if a child refuses all other drinks. Phone your doctor, NHS Direct or your pharmacist if symptoms persist.

Think about how you can prepare in case you or your family or friends become unwell.   The advice is to get some ‘flu friends’, people who can pick up supplies for you if you are ill, including groceries.  The table below includes some ideas of what foods you can keep in the store cupboard just in case.  Do you know someone who might need help with shopping or cooking?

Finally, Fionna gives a handy hint about food preparation safety “Don’t forget to take care when preparing and cooking food and try to avoid preparing food for others if you have flu.  Always wash your hands before preparing food, avoid coughing and sneezing over food, cook food thoroughly, and wash up and clear up with hot soapy water.”

The five food groups

Store cupboard standbys

Breads, cereals and potatoes - Plan your meals/ snacks around starchy foods. Include one food from this group at each meal time - these foods should provide the bulk of your meal.

Crackers, breakfast cereals, dried pasta, rice, noodles, oats for porridge.  Keep some extra bread in the freezer if there is space.

Fruit and vegetables - Have at least five portions of fruit and vegetables each day. Eat a variety of different types and colours of fruit and vegetables.

Frozen or canned fruit or vegetables, long-life fruit juice, dried fruits for snacks, canned tomatoes for stews, curries or quick pasta sauces.

Meat, fish and alternatives - Choose moderate amounts of lean meat, fish, eggs and pulses such as beans and lentils. Try to include two portions of fish each week, one of which should be an oily fish.

Canned beans in tomato sauce, canned oily fish e.g. sardines or pilchards.  Dried or canned pulses like lentils or beans.

Milk and dairy foods - Aim for a pint of milk a day, or the equivalent, e.g. a small pot of yogurt or a small (matchbox size) piece of cheese contains about the same amount of calcium as 1/3 pint milk. Try to choose reduced fat versions.

Long-life milk or dried milk, some soft cheeses can be frozen.  Freeze some fish or meat if you have space.  Canned stews.

Fatty and sugary foods - Limit your intake of these foods, choose low fat or reduced sugar varieties. When using a spreading fat choose one that is high in monounsaturated fatty acids, e.g. spreads made from olive oil or rapeseed oil.

Reduced fat spreads generally have a good shelf life in the fridge.  Plain biscuits or cake might be useful for energy if you have a poor appetite when unwell.

So, remember:

The BDA has a series of fact sheets designed to help people make sense of a whole range of nutrition issues, which are free to download at www.bda.uk.com/foodfacts

Media enquiries to the British Dietetic Association and requests for interviews with dietitians should be directed to our media hotline on 0870 850 2517 or pr@bda.uk.com

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Notes to Editors

 

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