Weekly Newsletter

FRIDAY, Jan. 18 (HealthDay News) -- As U.S. health officials recommend flu shots and frequent hand washing for protection during this season's influenza outbreak, dietitians point to another significant defense weapon: healthy foods.

Immune-boosting foods can improve your ability to ward off the flu and other health problems, according to the Academy of Nutrition and Dietetics.

Even a small nutritional deficiency can affect the body's ability to stay healthy, said Heather Mangieri, a registered dietitian and academy spokesperson.

"A strong immune system doesn't guarantee your body can fight off every flu bug, but it is a powerful defense," said Mangieri in an academy news release. "Good nutrition is essential to a strong immune response."

Mangieri provided the following overview of foods that may boost the immune system:

• Protein is an essential part of your body's defense system. Sources of protein include seafood, lean meat, poultry, eggs, beans and peas, soy products and unsalted nuts and seeds.
• Vitamin A helps prevent infections by keeping the skin and tissues in the mouth, stomach, lungs and intestines healthy. This nutrient, found in sweet potatoes, carrots, kale, spinach and red bell peppers, also helps the body regulate the immune system.
• Vitamin C triggers the production of immune-boosting antibodies. Oranges, grapefruit, strawberries and tangerines are among the foods rich in vitamin C.
• Vitamin E is an antioxidant that may provide a boost to the immune system. People who want to get more vitamin E in their diet should eat sunflower seeds, almonds, sunflower or safflower oil, hazelnuts, peanut butter or spinach.
• Some believe that zinc, a nutrient found in lean beef, wheat germ, crab, wheat bran, sunflower seeds, black-eyed peas, almonds, milk and tofu, may also improve functioning of the immune system.

If you're unsure about what foods to eat to boost your immune system, Mangieri said a registered dietitian can help.

"A registered dietitian can help ensure you're getting the nutrients your body needs to function and protect itself," Mangieri explained.

More information

The U.S. Centers for Disease Control and Prevention provides more information on the seasonal flu.

SUNDAY, Jan. 20 (HealthDay News) -- The outdoor winter sports season is in full swing, which means it's a good time to remind people about winter sports safety tips, says the American Academy of Orthopaedic Surgeons.

"As with all sports, there are numerous things to consider before getting in the game. Winter sports are no different," orthopedic surgeon and AAOS spokesperson Dr. Anand Murthi said in an academy news release.

The AAOS offers the following general winter sports safety advice:

• Check the weather before heading outdoors. Pay attention to warnings about storms and severe drops in temperature. Make adjustments for icy conditions, deep or wet snow, and bad weather.
• Dress properly. Wear several layers of light, loose clothing that's both water- and wind-resistant to stay safe, warm and dry. Wear appropriate safety gear -- such as goggles and helmets -- and ensure that all equipment is in proper working order.
• Don't go out alone. You should always be with a partner and remain in sight of each other. Make sure that someone else knows about your plans and whereabouts during your outdoor activity. It's also a good idea to carry a cellphone with you.
• Warm up thoroughly before your activity in order to prevent muscle, tendon and ligament injuries.
• Drink lots of water before, during and after outdoor activities.
• Stay in shape and condition your muscles before the season begins. If you are over age 50, consider having a medical check-up before you start participating in a winter sport.
• Know and obey all the rules of your sport. Take a lesson from a qualified instructor, particularly in sports such as skiing and snowboarding.
• If you're in pain or feeling tired, call it a day.
• Seek shelter and medical attention if signs of hypothermia or frostbite affect you or a companion. Early symptoms of frostbite include numbness and tingling, lack of feeling and poor motion in your fingers or toes.

More information

The U.S. Consumer Product Safety Commission offers more winter sports safety tips.

WEDNESDAY, Jan. 16 (HealthDay News) -- Cutting back on sugar intake can help adults lose weight and should be part of the strategy to fight the global obesity epidemic, a new study suggests.

Although sugar intake is just one of the many causes for obesity, researchers in New Zealand found the effects of limiting sugar on body weight are significant. Their findings were published online Jan. 15 in the BMJ.

"Free sugars" are sugars added to foods by manufacturers, consumers and cooks. They are also found in honey, syrup and fruit juices, the study authors explained in a journal news release. The World Health Organization recommends cutting the intake of these free sugars to less than 10 percent of total energy.

After examining a total of 71 studies, including 30 trials where participants were randomly assigned to a sugar intake intervention or no intervention, Jim Mann, of the human nutrition department at the University of Otago, and colleagues in New Zealand found that cutting back on free sugars for up to eight months was associated with an average weight loss of 1.8 pounds. Meanwhile, increasing free sugar intake was linked to a weight gain of 1.7 pounds.

The researchers acknowledged that the findings were limited by the fact that few of the studies they analyzed lasted longer than 10 weeks. They concluded, however, "when considering the rapid weight gain that occurs after an increased intake of sugars, it seems reasonable to conclude that advice relating to sugars intake is a relevant component of a strategy to reduce the high risk of overweight and obesity in most countries."

Although the effects on children were less clear, the study authors noted that children with greater sugar intake were at greater risk for being overweight or obese.

In response to the study's findings, U.S. experts said limiting the intake of drinks sweetened with sugar through taxes on sugary drinks, restrictions on ads directed toward children and limiting serving sizes "is a high priority." In an editorial accompanying the study, Walter Willett, a professor in the department of nutrition at Harvard School of Public Health in Boston, and a colleague pointed to the need for educational programs, improvements in menus at schools and worksites, as well as nutrition programs for people with low incomes.

More information

The American Heart Association has more about sugar and carbohydrates.

(HealthDay News) -- Salad may sound like a healthy choice, but depending on what you include, it can add up to thousands of calories and much more than the recommended daily amount of salt.

The Academy of Nutrition and Dietetics offers these suggestions to keep your salad healthy:

• Avoid ingredients such as bacon, fried chicken or shrimp.
• Include lean proteins, such as grilled chicken or tuna.
• Ask for dressing on the side, then use it in moderation.
• Limit high-fat toppings such as nuts, noodles or cheese.
• Choose spinach, arugula or romaine lettuce over iceberg lettuce.
• Ask for extra vegetables.