Dieticians share tips on eating healthy in winter
Tengrinews.kz - As winter sets in and the availability of fresh produce decreases, maintaining a balanced diet can become more challenging. However, nutritionists believe that winter is the perfect time to experiment with seasonal foods, according to Euronews.
Experts emphasize that winter provides an opportunity to explore underrated seasonal ingredients and prepare healthy meals for yourself and your loved ones. Here are their recommendations for staying nourished during the colder months.
Combine fresh, frozen, canned, and dried foods
While many fruits and vegetables are available year-round, certain produce peaks in winter. Citrus fruits like lemons, limes, and oranges are excellent choices, as are root vegetables.
Try adding sweet potatoes and pumpkin to savory dishes or snacks. Parsnips, beets, and radishes are also worth incorporating into your meals.
Embrace winter greens
Kristen Rasmussen, a culinary dietitian and chef at the University of California, Berkeley, recommends including chicory family greens like radicchio, escarole, and endive in your diet. Though their taste may seem bitter at first, they can grow on you. Other great options include different types of cabbage and leafy tops of root vegetables, such as radish greens.
Eat dried fruits
Dried apricots, dates, raisins, and nuts are excellent additions to salads, baked goods, and other dishes.
Opt for hearty stews, soups, and porridges
These comfort foods are an excellent way to create nutritious and filling meals. They are highly adaptable to various tastes, easy to prepare, and ideal for freezing.
Moreover, you can include nearly any ingredient, such as beans and legumes, which Rasmussen calls “a nutritional powerhouse.”
Add herbs and spices
To keep meals flavorful, make use of rosemary, thyme, nutmeg, and anise throughout the winter, not just during the holidays.
Cook for others to nurture mind and body
Winter can bring feelings of loneliness for some people. Experts suggest cooking with friends and family not only during festive seasons but throughout the colder months.
According to nutritionists, eating seasonal foods helps people connect with the sources of their food, appreciate their environment, and explore other cultures while fostering pride in their own traditions.
Earlier, Dr. Mariyat Mukhina, a medical scientist, shared four foods that can help maintain brain health in older adults during a conversation.