One of the best ways to keep bacteria, infections and viruses at bay is by maintaining a strong immune system. Protecting yourself against illnesses is as easy as eating nutrient-rich foods on a daily basis. Creating healthy habits today will benefit you now and down the road.

Follow these suggestions from eatright.org for building up your immune system:

• Start each day with a healthy breakfast that includes whole grains and foods packed with calcium, vitamin D and vitamin C.
• Replace refined grains with whole grains like whole-grain breads, cereals and brown rice.
• Pre-washed salad greens and pre-cut vegetables make great quick meals or snacks.
• Choose fresh, frozen or canned whole fruit for snacks and desserts.
• Don't forget beans, which are rich in fiber, folate and flavanoids.

To learn more about the vitamins and nutrients that are essential to a healthful eating plan, consult a registered dietitian and visit the Vitamins and Nutrients page from the Academy of Nutrition and Dietetics website, www.eatright.org.