Challenge Tips

Welcome to day 4 of the Strengthen Your Immunity, powered by Compass One challenge!

Your immune system relies on what you eat and drink to keep it running smoothly. It uses the vitamins and minerals from your foods, so choose nutrient-dense foods that are lower in calories but higher in nutrition. Think unprocessed, plant-based, whole foods. The health benefits of a plant-based diet (like Mediterranean or vegetarian diets) are clear: 

• Supports the immune system 

• Reduces inflammation, which is linked to conditions like cancer and arthritis 

• Helps maintain a healthy weight 

• Lowers risk for conditions like stroke, diabetes, cancer, and even some mental illnesses 

• Improves digestion with increased fiber intake 

Here’s an example to consider: Broccoli is one of the best foods for your immune system. It has only 31 calories in one cup, but it’s loaded with nutrients like fiber and vitamins.  

Other nutrient-loaded foods to incorporate include: 

• Beans 
• Vegetables (carrots, spinach, sweet potato) 
• Fruits (oranges, strawberries, kiwi, apples, red bell peppers) 
• Nuts and seeds 
• Eggs 
• Garlic 
• Yogurt 

Interested in some meal pairing ideas? We’ve got you covered. Here are 5 food pairings to give your nutrition — and your immunity — a boost. 

Tell us how you're doing in the challenge so far in our discussion in the challenge update section here or on Facebook. 

Find this helpful? Share it with a nurse by using the social media links on the left side of this page and invite them to sign up for the Strengthen Your Immunity, powered by Compass One challenge!

Missed day 3? Catch up here. Join us on day 4.


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