Raising Healthy Eaters Through Cold & Flu Season: Simple Ways to Boost Immunity
Written by: Misa Pignataro
Cold and flu season is here! As a Certified Health Coach, Educator, and mom of two girls, I want
to share simple, food-focused strategies our family uses to stay healthy and bounce back faster
when we do get sick.
Tip 1: Boost Your Family’s Immunity by Increasing Plant Variety
Did you know that 70% of our immune system lives in our gut?
The “good” bacteria in the gut thrive when we feed them prebiotic fiber—foods like:
Vegetables
Fruits
Nuts & seeds
Legumes
Whole grains
Fresh herbs
When these good microbes flourish, they release postbiotics, powerful compounds that help
strengthen the immune system and reduce inflammation.
Aim for 30 different plant species a week
The American Gut Project recommends eating at least 30 different plants each week to support
optimal gut and immune health. It may sound overwhelming, but most families are closer than
they think.
Start here:
Track how many different plants your family eats in a week.
Add a few new species the following week.
Look for opportunities to diversify:
Choose different varieties of apples.
Grab rainbow bell peppers (that’s four separate “plants”).
Mix up nuts and seeds rather than sticking to just one.
Once you start paying attention, the plants add up fast!
Tip 2: Reduce Added Sugar to Support Immune Strength
Easier said than done, I know. But here’s why it matters:
“Bad” gut bacteria feed on sugar, creating imbalance.
Sugar can decrease immune function.
Kids are exposed to a lot of germs at school, so keeping immunity strong is key.
How much sugar is okay?
The American Heart Association recommends:
Kids ages 2–18: no more than 6 teaspoons (24g) of added sugar per day
Kids under 2: 0 added sugar
Keep in mind: a 3-year-old and an 18-year-old are impacted very differently by the same 6
teaspoons of sugar.
Start by checking the grams of added sugar on nutrition labels to build awareness.
Bread is a sneaky one. Some brands contain 5 grams per slice! Look for options with little to no
added sugar. (We love Base Culture for a 0-sugar bread.)
Small swaps really do make a big difference over time.
Plant Point Challenge
Count plant variety
Track every plant species you eat in a week with the goal of reaching at least 30!
We have done this for several years in a row. My kids were so motivated they kept
asking, “What else can we add?!” I love seeing this mindset shift toward “What can we add to
our plate?” We celebrated by making a colorful fruit salad together with over 15 different
species!
Kids (and parents!) love a good challenge, especially when it feels like a game. You can
approach it as a team, or if your family enjoys a little friendly competition, track points
individually.
Easy Ways to Add More Plants to Your Meals
Here are some simple “plant boosters” we always keep on hand:
Grated carrots or zucchini
Baby spinach
Shredded Mushrooms
Onions & garlic
Fresh herbs
Flaxseeds, hempseeds, chia seeds
These can be tossed into burgers, pasta sauce, meatballs, eggs, muffins, soups, or casseroles.
High-Point, Kid-Approved Recipes
Struggle With Picky Eating? Try the Taste-O-Meter!
If your kids resist new foods, the Taste-O-Meter is one of my favorite tools to shift the energy at
the table.
Instead of saying, “Take a bite,” try saying:
“Tell me what you rate the broccoli.”
Suddenly you’re not applying pressure, you’re inviting them to play a game.
This simple language shift is powerful.
So many families tell me it’s been game-changing—kids start asking to try new foods just so
they can use the Taste-O-Meter!
I recommend printing it in color and putting it on your fridge as a visual reminder to keep things
light, fun, and low-pressure.
You can download this free, game-changing tool here.
Wishing Your Family a Healthy, Happy Season Ahead
With a few simple shifts—more plants, less sugar, and a mindset of “What can we add?”—you
can strengthen your family’s immune health from the inside out.
Misa Pignataro is a Certified Health Coach, former first-grade teacher, and founder of Misa’s
Clean Kitchen. She’s on a mission to help busy families build healthy eating habits in today’s
fast-paced, highly processed world. As a mom of two, including one former picky eater, Misa
knows firsthand how challenging mealtime can be. She helps families shift to whole, nutrient-
dense foods without the dinner time battles, showing that healthy eating can be both delicious
and enjoyable. With the right guidance, support, and a little creativity, Misa believes every
family can build a positive relationship with food that lasts a lifetime.
Let’s connect: @misascleankitchen
