Chartwells and the Gainesville ISD Child Nutrition Department wants to make sure that everyone stays happy and healthy during the COVID19 pandemic. Whether you are a student eating on campus, or a part of the Gainesville community, we wanted to share our top 10 foods that we recommend eating to keep your immune system supported. Students can find these foods in the café every day, and we can also get them in the grocery store so everyone can enjoy them at home!

1. Citrus fruits

Citrus Fruits are high in Vitamin C, and Vitamin C is always the first thing we think of when it comes to fighting a cold! This is because Vitamin C increases the production of white blood cells, which are key to fighting infections.

Citrus Fruits High in Vitamin C:

Grapefruit, Oranges, Clementines, Tangerines, Lemons, and Limes

On the Menu: Orange Chicken, Orange Wedges, Mandarin Oranges, Cilantro Lime Brown Rice, Green Beans (Lemon Juice), and Pico de Gallo (Lime Juice).

2. Broccoli

Broccoli is packed with vitamins A, C, and E, as well as fiber and many other antioxidants. It is together that these vitamins and minerals keep the immune system running at its best!

On the Menu: Seasoned Broccoli, Broccoli Salad, Broccoli and Cheese Sauce, and Buffalo Roasted Broccoli.

3. Garlic

Garlic is great when it comes to supporting your immune system because of its antiseptic, antibacterial, and antifungal properties. It helps the body resist or destroy viruses and other microorganisms.

On the Menu: Sautéed Kale and Tomatoes, Cilantro Brown Rice, Garlic Mashed Potatoes, Seasoned Pinto Beans, and Cuban Yellow Rice.

4. Ginger

Ginger is an ingredient that many people turn to after getting sick. Ginger is great for decreasing inflammation, which can help reduce a sore throat! Ginger has been known to help with nausea as well.

On the Menu: Roasted Ginger Orange Cauliflower.

5. Spinach/ Kale/ Swiss Chard

These leafy greens made our list because of its numerous antioxidants and beta carotene, known as Vitamin A. Vitamin A increases the infection-fighting ability of our immune systems and is crucial for maintaining vision and promoting the growth and development of our bodies.

On the Menu: Kale and Tomatoes, Seasoned Spinach, and Spinach Side Salad.

6. Yogurt

Yogurt is great source of vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases. Always look for the “live and active cultures” on your yogurt labels for optimal results!

On the Menu: Any of the Parfaits

7. Sunflower Seeds

Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamins B-6 and E. Vitamin E is important in regulating and maintaining immune system function.

Since Gainesville ISD is a Peanut Free Zone, we use Sunbutter, which is made out of sunflower seeds. Try out the Sunbutter and Jelly Sandwich or Celery and Sunbutter next time it’s on the menu!

On the Menu: Sunbutter

8. Poultry

Poultry, such as chicken and turkey, is high in vitamin B-6 which plays a huge role in the chemical reactions that happen in our body. It’s also vital to the formation of new and healthy red blood cells!

On the Menu: Chicken Parmesan, Chicken fajitas, Orange Chicken, Turkey Sandwiches, Turkey Corn Dogs, Turkey Cobb Salad, and Oven Roasted Chicken Drumstick.

9. Berries

Berries contain flavonoids which is a type of antioxidant that can help reduce damage to cells and therefore support a healthy immune system!

On the Menu: Berry Parfaits

10. Sweet Potato

Sweet Potatoes, like leafy greens, are high in Vitamin A. Sweet Potatoes are great for your immune system and support good gut health.

On the Menu: Sweet Potato Fries and Sweet Potato Puffs, Sweet Potato Salad

Recipes You Can Make at Home!

Sautéed Kale and Tomato- 10 Servings

Sliced Onions: ¾ cup, 3tbsp, ¾ tsp

Minced Garlic: ½ tsp

Kale- Chopped: 1 lb, 2 oz

Black Pepper: 1/8 tsp

Canola Oil: 1 ½ tsp

Salt: ¼ tsp

Tomatoes- Diced in Juice: 1 1/3 cup, 1 tbsp, 1 ½ tsp

Blueberry Parfait- 1 serving

Granola: 3/4 cup

Blueberries- Frozen or Fresh: 4 ½ ounce

Vanilla Yogurt: 1 cup

 

Cucumber Ginger Lemon Mint Infused Water- 8 servings

Fresh Cucumbers: 1 each

Fresh Ginger Root: 1 tbsp

Fresh Lemon: 1-1/2 each

Fresh Mint Leaf: 1/2 cup

Water: 2 quarts