(WKBN) - We're all looking for ways to stay healthy this cold and flu season, and our diets may play a bigger role than we realize.

Eating balanced meals can help ensure that your body's getting the nutrients it needs to keep your immune system strong.

Teresa Eury, a registered dietitian with the Cleveland Clinic, says a balanced meal should include a lean protein, fruits and veggies, whole grains and dairy. She also recommends including citrus fruits for the Vitamin C.

She also said that there are some foods that we should avoid.

"Some foods that absolutely can hurt your immune system-these are ultra-processed foods," Eury said. "They're not going to nourish your body, they make you, they don't have the right nutrients in them. Alcohol can definitely impact your immune system, so we want to try to pump the breaks on that one."

While a balanced diet can't guarantee you won't get sick, Eury says it's key to lowering your risk for both short-term illnesses and long-term conditions like heart disease and diabetes.