Winter Nutrition

The winter months can prove a nutritional challenge for all of us. Huddling in front of the fire and television on a wet, windy night can bring on a longing for warming comfort food. The potential for damage to our waistlines comes from the combination of large amounts of these comfort foods and not doing as much moving around.


9 top tips for winter

 
  1. Top up your immune system by eating lots of antioxidant-containing fruit, especially seasonal citrus fruit such as mandarin, oranges and grapefruit. Make the most of frozen and canned fruits, which are readily available, and cheaper, at this time of year.
 
  1. Vegetables are also full of antioxidants –broccoli, Brussels sprouts, carrots, cauliflower, fennel, mushrooms, potato and silverbeet are abundant and cheap. Add vegetables to all your winter dishes.
 
  1. You are able to use economical cuts of meat with slow cooking methods – blade & chuck steak, pork shoulder & hock, lamb neck & shoulder chops, chicken thighs. Be adventurous and look for a new mince recipe this winter.
 
  1. Experiment with legumes – they are an excellent protein source, low fat, high fibre, low GI and economical. Add chickpeas, kidney beans, split peas, soy beans and lentils to those comforting soups, stews and casseroles. Remember the old favourite baked beans for a snack – filling and cheap.
 
  1. Watch your portion sizes. It is very tempting to have a large plate, or seconds, when you are indoors all evening. Things that may help include: eat your meals at the table with the family, turn off the TV, use smaller plates, have vegetables cover half your dinner plate.
 
  1. Limit high-energy foods (those that are high in fat and sugar), save those winter desserts for a special treat once a week.
 
  1. Use the time you are indoors to expand your cooking skills – try a new recipe, or adding some new ingredients to an old favourite.
 
  1. Keep hydrated, as this helps your immune system keep working well. You still need 6-8 glasses of fluid (includes tea, coffee, juice, water) each day, even though the temperature outside is chilly.
 
  1. Keep moving – find an indoor sport or exercise class, rug up and brave the elements for a walk, arrange to meet a friend so that you have to turn up, increase the amount of incidental exercise you do (eg. take the stairs instead of the lift, walk and talk instead of emailing a nearby colleague )