Winter Eating

Should you differently now that it's winter?

Obviously, there are basics for healthy eating all year round – lots of vegetables and fruit, whole grains, legumes, nuts and low-fat protein.

But there are some special considerations during the winter months.

For boosting your immune system, antioxidant-rich fruits and vegetables are your best bet. Eat vitamin C rich citrus fruit, strawberries, and kiwi. Avocado, sweet potatoes, winter squash, broccoli, cauliflower, cabbage, carrots and other root vegetables are full of essential vitamins, minerals and antioxidants to help keep you healthy during the cold and flu season.

Does winter weather leave you feeling "blue"? Complex carbohydrates are high in mood-boosting serotonins that can help lift your spirits on gray winter days. Eat oatmeal or other whole-grain cereal for breakfast. Choose whole-grain bread for sandwiches. Aim for at least three servings of whole grains a day.

Don't forget to drink. In the winter, you may not feel very thirsty. But fluids are essential for controlling body temperature –whether it's hot or cold outside. Drink tea (herbal, green and black), soup and water. If your throat or sinuses feel sore, fluids are just the thing to help soothe them.

Do you stay away from dairy products during the winter? There's no science behind the belief that dairy foods increase mucous or influence upper respiratory infections. Probiotics in yogurt may actually help protect your immune system, and low-fat dairy foods are an excellent source of calcium and vitamins A and D.

Some of us (like me!) never manage to thoroughly warm up until April or May. But food can help. Casseroles, stews, cholent and soup are a real comfort on cold winter days. Now is the time for hearty bean and lentil soups, minestrone and chili.

A soothing winter meal might be a bowl of thick soup with whole-grain bread or savory muffin. Then there's hot cocoa (made with low-fat milk, cocoa and just a bit of sugar) and soothing green tea. Just wrap your hands around the cup, sip slowly and you'll be warmed up within minutes!