Nutrition

Jun 3, 2018

6 winter food rules

Here’s 6 simple and effective tips to maintain a healthy and balanced diet through winter, so you can avoid seasonal weight gain and kick those winter blues!

  1. Sooth your soul with a starter of soup

 Having a small bowl of low-calorie soup before your dinner and/or lunch can help to manage your weight through winter. Not only can a comforting serve of this winter warmer help to curb carb cravings, but it can also help to reduce the amount of food and calories you consume overall. Opt for a healthy vegetable-based soup to increase your vegie intake.

  1. Go fish for vitamin D

Shorter sunlit days can leave you with lower levels of vitamin D in the winter months – an immune-boosting nutrient that is also linked with improved mood and motivation. Fish is your friend during the winter months, especially fatty fish (like tuna and salmon), which are especially rich in vitamin D. Other foods containing lesser amounts of vitamin D include egg yolks and fortified milk.

  1. Fight illness with vitamin C

Not only can this immune-boosting antioxidant help to fight against winter colds, it can give your winter skin a boost thanks to its collagen-boosting capabilities. A quick tip to up your vitamin C levels is to drink lemon in hot water first thing in the morning. Topping your lunch or dinner with a squeeze of citrus is another easy way to boost your vitamin C intake.

  1. Drink plenty of water and herbal teas

Drinking plenty of water in winter is just as import as it is in summer! You should be aiming to drink at least two litres per day. Herbal teas count too! Mix up your water intake with a few herbal teas like chamomile, peppermint and lemongrass to reap numerous benefits. Herbal teas give away a calming and soothing effect which not only promotes good sleep but can also aid in better digestion.

  1. Be wary of white carbs

Carbs aren’t the enemy but it’s important to choose them wisely! Rather than trying to avoid carbs all together through winter, opt for wholegrain varieties that will leave you feeling satisfied and help to keep you fuller for longer. Good choices include whole oats, brown rice, wholegrain pasta, grainy bread and quinoa.

  1. Get protein on your plate

Maintain a healthy weight this winter by eating good-quality protein with each meal. Protein foods can help to stabilise your blood sugar levels, which will not only help you feel calmer and more alert, but it will help curb sugar cravings. Protein also promotes a feeling of fullness, which can prevent you from overeating. Some healthy protein choices include lean meats, eggs, fish, dairy products, nuts, seeds and legumes.