Follow these five dietary recommendations to stay your healthiest throughout the winter season!
- Eat in Season
- Fruits and vegetables in season are the highest quality! Try intentionally buying produce to ensure the highest nutritional density. Winter produce includes citrus fruits like grapefruit and oranges, kale, pomegranates, winter squash, and sweet potatoes. Be on the lookout at grocery stores for produce that is labeled as in season! For a comprehensive list of in season produce, check out: https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide
- Frozen is a Good Option
- Frozen produce is a great option for out of season fruits and vegetables. When fruits and vegetables are picked, their nutritional value starts to decline. The longer the fruit or vegetable has been picked, the more nutrients have depleted. For this reason, frozen is a great option. Flash freezing produce shortly after it is picked helps preserve the quality of nutrients and keeps them from depleting. Making stews, soups, stir-fries and steamed vegetables are great ways to incorporate frozen fruits and vegetables into your diet.
- Stay Hydrated
- In order for our bodies to maintain homeostasis, a steady and normal body function, hydration must be maintained. Consuming fluids helps our bodies physiologic processes to function at their best. We see this true in organs like our kidneys and heart, but also our eyes and skin. Being properly hydrated also influences our cognitive ability. When we spend less time in the sun and feeling hot, it can be hard to remember to consume water throughout the winter.
- Drink Tea
- Tea is full of antioxidants which help keep your cells healthy! Enjoy the warm benefits of sipping tea in the cool weather while helping your body rid itself of harmful free radicals that can do damage to your cells. Teas, especially green and black tea, contain little compounds called polyphenols which help prevent disease and support brain function.
- Be Mindful of Your Vitamin D
- With days getting shorter and sleeves getting longer, it becomes harder to provide our body with enough Vitamin D. The recommended daily allowance for an adult is 600 IUs, and it usually takes about 10-30 minutes in direct sunlight to absorb enough light to create Vitamin D. Our body needs Vitamin D to support strong teeth and bones, help our immune system function properly, reduce inflammation, support our hormones, and much more. In the winter time, consider supplementing Vitamin D or eating foods high in Vitamin D such as salmon and tuna fish, mushrooms, and yogurt fortified with Vitamin D.
Resources
Barrett DM. Maximizing the Nutritional Value of Fruits & Vegetables, Review of literature on nutritional value of produce compares fresh, frozen, and canned products and indicates areas for further research. Food Technology. 2007;61.
Salas Salvadó J, Maraver Eizaguirre F, Rodríguez-Mañas L, Saenz de Pipaón M, Vitoria Miñana I, Moreno Aznar L. Importancia del consumo de agua en la salud y la prevención de la enfermedad: situación actual [The importance of water consumption in health and disease prevention: the current situation]. Nutr Hosp. 2020;37(5):1072-1086. doi:10.20960/nh.03160
Vieth R. Vitamin D supplementation: cholecalciferol, calcifediol, and calcitriol. Eur J Clin Nutr. 2020;74(11):1493-1497. doi:10.1038/s41430-020-0697-1
This post is intended for educational use only and not to treat or diagnose. If you have a nutritional concern always consult your physician before implementing.