December 2025
During the long winter months, it’s common to catch a few colds, the flu, and other viruses. One way to stay healthy is to eat a balanced diet rich in essential nutrients and fluids, which helps optimize your body’s ability to fight off infections.
Here are six ways to keep your immune system strong — and ready to fight off colds and the flu all winter long.
1. Aim for color and variety
Eat a colorful plate to get all the vitamins, antioxidants, and nutrients you need to maintain good health. Choosing a variety of fruits and veggies can help you get important phytochemicals that can help boost your immune system.
2. Stay hydrated
Estimates of the amount of fluid you need to consume per day vary. One quick rule of thumb: Divide your body weight (in pounds) by two and then consume that number of ounces of fluid per day. For example, weighing 150 pounds, you’d need 75 ounces (roughly 9.5 cups) daily. If you weigh 200 pounds, you’d need 100 ounces (roughly 12.5 cups) daily.
Water, herbal tea, and other non-caffeinated drinks can help keep your system running smoothly and support your immune system in fighting off germs. Carry a refillable water bottle with you throughout the day.
3. Think fiber
The Dietary Guidelines for Americans recommend that adults consume between 22 grams and 34 grams of fiber each day, depending on sex, age, and daily caloric intake. However, the American Heart Association finds that up to 95% of adults don’t get enough fiber.
To maximize both fiber and nutrients, choose whole grains such as whole wheat bread, brown rice, and whole-grain cereals (instead of the “white” alternatives, like white bread and white rice) and snack on fruits, veggies, nuts, and seeds (instead of processed snack foods).
4. Eat healthy protein
The ideal amount of protein you should consume depends on your level of physical activity. Sedentary adults need about 0.36 grams of protein per pound of body weight. (That’s 54 grams daily for a 150-pound person or 72 grams for a 200-pound person.)
Active adults should aim for 0.55 grams to 0.91 grams of protein per pound of body weight. (For example, a 150-pound person needs between 82 and 136 grams per day, and a 200-pound person needs between 109 and 182 grams per day.) Aim for the higher end of this protein range if you’re particularly active.
Healthy protein sources include lean meats, fish, eggs, tofu, and beans.
5. Practice smart snacking
Think ahead and prepare fruits, low-fat dairy, seeds, and/or nuts to keep you going between meals.
6. Consider taking a multivitamin
Not every day is going to be a perfect day when it comes to healthy eating. A multivitamin can help fill the nutritional gaps.
