This article is written by a student writer from the Her Campus at Auburn chapter.

OK, so we all have our ideal version of what we wish we could eat on a day-to-day basis. Unfortunately, if we actually acted on most of these desires, we would probably never reach our overall health goals. One smart strategy to help overcome this is to base our food focus on the long-term. Energy, longevity and a strong heart all stem from optimal nutrition. Whether you’re sick or in good health, here are some foods you will want to have around.

What to eat when you’re sick: Black tea is actually one of the best sources of antioxidants. Drink it when you are feeling under the weather as it will help boost your immune system. If you are craving juice, try to eat the actual fruit itself. Orange juice for example has vitamin C, but the juice has way too many added sugars. If you want the actual fiber, oranges themselves are better. For coughs, try to incorporate honey into your regimen as it is a cough suppressant. Craving the old-fashioned soup remedy? Lean skinless chicken works well in soup, but no fried chicken as that drains the immune. Meats contain protein and iron that are beneficial, but make sure it is lean. Garlic, peppers, mushrooms and strawberries are also favorable as they are packed with phytonutrients, fighting off illness and inflammation.

What not to eat when you’re sick: Bread and soda offer us no real nutrition. They are hidden with added sugars. We are supposed to only have 6 teaspoons of sugar a day. Instead, the average American consumes 150 pounds of sugar a year! Also, try to stay away from alcohol. It depresses the immune system. Try to cut down on these sugars as they fail to aid you in your sickness recovery. Less sugar, more lean proteins and good fats are the way to go.

Foods all kitchens should have: Potatoes seem to get a bad rap due to all the low-carb trends. However, potatoes contain 45 percent of daily vitamin C, which is more potassium than any other vegetable, including bananas. Peppers are another overlooked vegetable. Chili peppers, cayenne pepper and red pepper flakes all break down fats, even decreasing the risk of colon cancer. So instead of salts for added flavor, try peppers! If you need cheese for a recipe, parmesan contains more calcium than most. We can always use more calcium in our diets to prevent osteoporosis. Try grading it over fish with veggies. If you’re looking for more protein in your diet, eggs offer you 6 grams per egg. Typically one egg contains 90 calories. They will also keep you fuller longer. This is a better option than a sugary cereal or bagel.

Lean salads: Rachel Beller, health expert from The Biggest Loser, says to stay heavy on the greens, with colorful veggies and lean proteins. She says to watch out for toppings like blue cheese, whole wheat croutons, candied walnuts and dried cranberries as they can pack up to 1,000 extra calories to your salad. Collegiates, I know we all love our Au Bon Pain salads. Just remember to watch out for those sneaky calorie-filled additives! Carrots, salmon, beans, tomatoes and spinach are great alternatives as they are rich with antioxidants and vitamin A.

Broccoli salad recipe: This is one of my favorite salads to make. This recipe replaces the bacon and mayonnaise that’s found in most broccoli salads with simpler, healthier ingredients.

Serves: 6

Ingredients:

1/4 cup nonfat Greek yogurt

2 tablespoons balsamic vinaigrette

5 cups chopped broccoli (florets and stems)

2 tablespoons roasted and salted sunflower seeds

1/4 cup raisins

Sources:

http://blog.foodnetwork.com/healthyeats/2010/06/09/easy-broccoli-salad-recipe/

http://www.thedoctorstv.com/

Photo credits:

http://noellsoleradiantliving.files.wordpress.com/