Staying well during the winter can be challenging with the colder weather and heightened presence of viruses. Ailments such as influenza, COVID-19, pneumonia, and respiratory syncytial virus (RSV) can leave you incredibly sick and in need of comforting and intentional sustenance to keep the body strong to ward off the viruses as quickly and easily as possible. However, not only is it important to fuel our body with nutrient-rich and dense foods while we are sick, but we can take steps to ensure that we stay well this winter by consuming a varied diet of seasonally appropriate, hearty meals filled with delicious ingredients. In this blog, we will explore this topic and talk about how to stay well this winter through the food that we eat.
Turkey and barley soup.
Julianna Lyle, ©2024, Clemson Etension
What Foods Should I Consider Eating During the Winter Months and Why?
1. Soups and Stews: Soups and stews are a great option for meals during the winter. While we often associate these foods as the perfect cold winter day food, they can also be packed with your favorite vegetables and broths to provide the adequate nutrients needed to help you stay well. Consider a delicious chicken noodle soup, for example – chicken broth provides a hydrating component as broth is primarily water, chicken provides a delicious source of protein, while the noodles provide an easily digestible source of carbohydrates to give one energy. Similarly, beef stew is an incredibly nutrient-dense meal – beef is rich in iron, B12, and zinc, all of which support energy levels and a healthy immune system; potatoes are another example of an easily digestible source of carbohydrates, while carrots provide a non-starchy vegetable option. The possibilities are endless with soups and stews.
Try out this recipe for a delicious beef and barley soup: Beef and Barley Soup
2. Chili: Did you know that chili can be one of the most nutrient-dense meals that you can prepare? It’s true! Full of protein, fiber-rich beans, and some non-starchy vegetables, chili is a great addition to your meal rotation during the winter months. The options are limitless with chili – chicken, beef, ground turkey, tofu crumbles, or just simple beans provide a perfect protein-rich base for this flavorful dish. Speaking of beans, these fiber-rich little gems also contain iron, a variety of B vitamins, fiber, zinc, and magnesium. Many of these nutrients improve energy levels, provide blood sugar control, and support immune health. In addition to the great base of protein and beans that often make up chili, consider adding other nutrient-rich additions such as sweetpotato, pumpkin, and peppers for color and a boost of flavor! You can also add a variety of toppings to your chili, such as red onion, low fat cheese and sour cream, jalapenos, or herbs like cilantro!
Try out this recipe for a fun alternative to your standard beef chili: White Chicken Chili
3. Eat What is in Season: With the cold weather in the winter comes ailments like influenza, COVID-19, RSV, and the common cold. Consuming a diet that is rich in vitamin C and zinc during these months can support a healthy immune system and help us stay well. Many of the ingredients used in soups, stews, and chilis are high in fiber, vitamin C, zinc, iron, and vitamin A. However, there are a myriad of other seasonal foods we can add to our daily diet to get a health boost. Some examples of seasonal foods that are rich in these important vitamins and nutrients are listed below.
- Leafy greens provide a wonderful amount of vitamin C, vitamin K, vitamin A, and iron. Kale, spinach, collards, and mustard greens are great examples to add to soups and pastas or just simply sauteed for a flavor punch and nutrient boost to your dinner plate.
- Root vegetables, such as carrots, sweetpotatoes, beets and garlic, are high in antioxidants and vitamins. Similarly, these foods are high in vitamin C and A. Root vegetables such as roasted onions and sweetpotatoes make a delicious side dish for a meal of baked chicken or turkey. The sweetpotato is rich in beta-carotene, providing support to our eye and skin health during darker days and cooler weather, while onions are rich in phytochemicals that can help to prevent cardiovascular conditions and support our heart health. Additionally, the use of garlic in dishes can bring a spicy or sweet flavor while also providing immune-boosting properties.
- Fruits such as oranges, lemons, and grapefruit are high in vitamin C – which can increase immunity during winter months. Especially since colds, cases of flu, and other illnesses commonly spread during this time of year.
Make Sure you Get Your Vitamin D
During the colder, darker winter months, we often find indoor activities to enjoy with our friends and loved ones. This increased time inside and diminished daylight hours outside results in many people not getting enough vitamin D to meet their needs. Vitamin D is not just a vitamin; it also operates in the body as a hormone and is responsible for maintaining mineral balance, such as aiding in the absorption of calcium to keep our bones and teeth strong. During the winter months, it is encouraged to eat foods rich in or fortified with vitamin D, such as orange juice, milk, egg yolks, mushrooms, and some cereals. Similar to previous nutrients mentioned, vitamin D is anti-inflammatory and can help boost the immune system. Vitamin D has been shown to prevent seasonal sicknesses, like respiratory infections and colds, as well as slow the progression of chronic conditions, like rheumatoid arthritis. It may also be beneficial to talk to your doctor about supplementing vitamin D with an oral vitamin. However, always talk to your clinician before adding any additional supplements into your daily regime, as they could be dangerous to take in combination with other certain medicines.
With these tips and tricks, you can help to be healthier this winter!
Stirring Up Healthy Recipes
Stirring Up Healthy Recipes is a FREE monthly cooking class that provides practical nutrition education to those living with a chronic disease diagnosis. If you have not registered for Stirring Up Healthy Recipes – what are you waiting for? You can sign up by following the link HERE.
Resources:
- https://healthmatters.wphospital.org/blogs/as-the-seasons-change-so-do-our-nutritional-needs/
- https://health.clevelandclinic.org/cayenne-pepper-benefits
- https://health.clevelandclinic.org/6-surprising-ways-garlic-boosts-your-health
- https://www.stamfordhealth.org/healthflash-blog/nutrition/healthy-winter-foods/
- https://safetyservices.ucdavis.edu/units/occupational-health/health-well-being/nutrition/nutrition-corner-blog/DEC-2023
- https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-do-you-need-more-vitamin-d-in-the-winter/
- https://www.mdpi.com/2072-6643/16/8/1176
- https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
- https://longevity.stanford.edu/lifestyle/2024/03/11/vitamin-d-benefits-sources-deficiency/
