Step up your immunity this winter with healthy and nutritious food choices. Reach for nutrient-rich foods like fruits, vegetables, lean meats, fish, whole grains, dairy, legumes, nuts, and seeds. 

According to the Harvard Medical School, in order to boost your nutrient-dense food intake, change your approach to meals and snacks. Think in terms of power-packed plates, even if there isn't much on them, and make every calorie count. Use the USDA Nutrient Database to check the nutritional values of foods (, or work with a dietitian to come up with a plan.

Another reason to make a gradual increase: adding more fruits and vegetables will boost your fiber intake. Adding too much fiber too fast can cause gas and bloating. Along with the gradual boost in fiber, make sure to get plenty of water to help with digestion. 

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