Dietitians Immune Boosting Daily Power Pack

As fall weather and winter months approach it is important to keep our immune system in tip-top shape in order to stay healthy and avoid things like the common cold and flu. Nutrition is a great component to any immune boosting regimen. Healthy eating, daily exercise, and stress management can boost the immune system significantly.
There is one nutritional recommendation in particular which can be added to any daily health regimen. It will help to strengthen your immune system, provide adequate fiber which can also regulate bowel movement.

What you will need to do is prepare a Ziploc bag of fresh, raw vegetables.

Here’s the plan:

Immune Boosting Daily Power Pack

Eat from the rainbow by creating this immune boosting and detoxifying snack pack. Gather a variety of fresh, raw vegetables in a sandwich size Ziploc bag or 4-6oz container. Raw vegetables will keep better throughout the day under refrigeration and tend to be more nutrient dense when compared to cooking. If you do not have refrigeration, consider investing in a storage container that has a cold-pack built into the lid or store the vegetables with an icepack.


Your goal is to snack on these vegetables throughout the day. Challenge yourself to finish the container of veggies by the time work is over, before dinner, by the end of day, etc. Remember to also stay hydrated by consuming at least 8 glasses of water per day.

The variety of vegetables to pack can include 3-7 different types of the following (vegetables are not limited to this list, eat what you enjoy or have at home):

  • Carrots
  • Bell peppers (red, orange, yellow, green)
  • Broccoli
  • Celery
  • Radish
  • Kale (several leaves)
  • Spinach (small handful or a few leaves)
  • Purple Cabbage (small handful shredded)
  • Button Mushrooms
  • Cucumber
  • Cauliflower
  • Grape/Cherry tomatoes
  • Why eat a bag of raw vegetables?

Raw vegetables provide readily available vitamins and minerals and are rich in enzymes. These naturally occurring enzymes make vegetables easily digested for most people. Different colors of vegetables contain many different nutrients. Some nutrients help to detoxify the system, others help to lower inflammation, improve digestion, and more. Each of these functions help to strength the immune system and prevent illness.

I recommend preparing an extra-large batch of vegetables, cut, dried, and packed on a Sunday so that it is ready for the week. You can prepare 5 Ziploc bags of the vegetables so that all you need to do each morning is grab-and-go.

Disclaimer: If you have been instructed to follow a low fiber diet, discuss any dietary changes with your medical doctor and/or registered dietitian before beginning. If you consume less than the recommended amount of dietary fiber every day (Men: 38 grams per day. Women: 25 grams per day) increase your vegetables consumption gradually to prevent constipation.

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