I guess you already know that a diet rich in fruits and vegetables helps to counteract the flu.
But how to create a flu diet at the table?

In order not to make the usual list of foods, in this article we see a daily diet scheme of diet against the flu and seasonal ills, to be followed starting from autumn and throughout the winter.

This dietary scheme allows you to stay at the right body weight but increase your energy and good mood levels, to fight fatigue and the annoyances of the first colds, to increase the immune defenses against disorders involving the respiratory system.

And it offers extra help for those looking for some supplement, obviously optional and to be agreed with the doctor, to improve the immune system. All in a Mediterranean perspective of balanced diet, a valid ally against seasonal ills, conceived by Dr. Steve Parker, doctor and author of the “Advanced Mediterranean Diet”.

MEDITERRANEAN DIET AGAINST INFLUENZA AND SEASONAL EVILS: MENU

Before breakfast

A glass of warm water and a few drops of lemon juice or a glass of unsweetened apple juice with a few drops of lemon. One tablet of Glucadel Food Supplement to support the immune system .
In case of vitamin D deficiency, it is advisable to integrate it in the cold season.
You can take a 1000 IU vitamin D supplement every other day or every three days.

At breakfast.

Let’s start breakfast with a probiotic food: it can be a drinkable yogurt or half a glass of low-fat Greek yogurt or kefir milk or a glass of kefir water. It can also be started gradually, for example with a single spoonful of kefir or yogurt. If, on the other hand, we have no problems, we can eat low-fat or 2% fat Greek yogurt by skipping the milk.

A glass of soy or skim milk with a little coffee or tea with unsweetened lemon. A slice of toasted rye bread with a teaspoon of organic honey or Manuka honey and a teaspoon of Indian butter (ghii) or high quality butter. As an alternative to bread, 40 grams of muesli with no added sugar to combine with milk + a level teaspoon of honey.

During the day: drink water, alternating with juice of: acerola / blueberry / pomegranate / currant without sugar (you can also dilute the juice, in the doses of 100 ml of pure juice diluted in a liter of water). 

Snack.

3 clementines or a kiwi or an orange or an orange juice without sugar (180 ml).

Lunch.

We start the meal with a few raw vegetables to munch on, for example carrot sticks or celery or fennel.
Wholemeal pasta or brown rice or whole grains, a medium portion, and sautéed vegetables with garlic, a teaspoon of oil and chilli. A dose for women can be 70-80 grams, for men 100 grams.
Small second course with 20 grams of Grana Padano and twice a week with a hard-boiled egg with soft yolk. Those who are vegan can add a tablespoon of mixed seeds or hemp seeds or 30 grams of fermented tofu or tempeh to the pasta dish.
Three times a week: pasta and legumes (50 grams of pasta, 40 of dried legumes or 100 of boiled legumes) or just legumes (80-100 grams of dry) with garlic, oil and chilli.
Three almonds or a Brazilian nut or two pecans or a cube of dark chocolate at the end of the meal.

Snack.

A fruit of your choice.

Dinner.

Hot or lukewarm meat or vegetable broth or, alternatively, miso soup.
Lean meat (130 for women, 150 for men) or fish (especially fatty fish such as salmon, mackerel, sardines, anchovies, 100 grams for women, 130 for men) or sautéed shellfish. Or tofu (100-125 grams) or 40-60 grams of aged cheese or a 100-125 grams dairy product.
A boiled potato or a slice of rye bread or wholemeal bread. A plate of vegetables with plenty of aromatic herbs, onion or garlic, a little extra virgin olive oil. The recommended vegetables are cabbage and broccoli, rocket, radicchio, spinach, lettuce, herbs, pumpkin, turnip greens, mushrooms, beets, in rotation. Spices such as turmeric, curry, cardamom, and chopped herbs of your choice are absolutely recommended.
Three almonds or a Brazilian nut or two pecans or a cube of milk chocolate at the end of the meal.

After dinner : digestive herbal tea with lemon. Boil the zest of a lemon, a little lemon juice, a teaspoon of honey, fresh or dried ginger root and a pinch of cinnamon in two cups of water. Drink hot but not hot.