
17 Dec 5 Nutrition Tips to Stay Healthy During Winter from a NYC Dietitian
‘Tis the season — holiday lights, family reunions, school plays … budget meetings at work, longer commute times (traffic, traffic, traffic), sniffles, and stress. The holidays are notorious for both lifting people and bringing many down. It’s not uncommon for people to feel depressed and overwhelmed and anxious. And, our immune systems can take a pretty big hit.
Even if you struggle with Grinch-like feelings (Not a problem! Embrace the Grinch), we don’t want you to struggle with staying healthy. So, a group of dietitians on our team got together to come up with a list of foods to incorporate into your diet plan to stay healthy this December and all season — even in those cold New York winter months!
5 Easy Nutrition Tips to Stay Healthy Over the Holidays and During Winter
1. Boost Your Immune System with Vitamin C and Zinc:
- Eat foods rich in Vitamin C like oranges, kiwis, strawberries, bell peppers, and broccoli. (Remember, frozen is just as good as fresh!). Also, incorporate zinc-rich foods such as nuts, seeds, chickpeas, lentils, and whole grains to help ward off colds.
2. Stay Hydrated
- Even if you don’t feel as thirsty, drink plenty of water throughout the day. Herbal teas and warm broths are great options to stay hydrated and cozy.
3. Incorporate Seasonal Produce
- Winter vegetables like carrots, sweet potatoes, squash, kale, and Brussels sprouts are packed with nutrients and antioxidants to support overall health. Fruits like apples, pears, and pomegranates are nutritious and help satisfy sweet cravings. December is National Pear Month (Yes. It’s a thing!). So enjoy it!
4. Eat Warm, Comforting Foods with Healthy Fats
- Opt for soups and stews with nutrient-dense ingredients like legumes, lean proteins, and vegetables. Include healthy fats like avocado, nuts, seeds, olive oil, avocado oil, eggs, and chia seeds to keep energy levels up and skin hydrated in dry weather.
5. Prioritize Whole Grains and Complex Carbs
- Swap refined carbs for whole grains like quinoa, brown rice, oats, and whole-grain bread. They provide long-lasting energy and help regulate your mood during darker days.
Between the holiday parties, rushed dinners, and just trying to juggle life and work and family and traffic and shopping and all the piled-up expectations, December can feel a bit much. If you work with a dietitian nutritionist on our team, we can help you develop a meal plan and shopping list to best suit your budget and health needs. We also offer meal prep dietitian chef services, so you can eat healthy from the comfort of your own home (without doing any of the cooking!). (A great gift for someone who has EVERYTHING but time!) We recommend you take the time to take care of yourself.
Here are three, budget, easy to make at home crockpot meals. Each recipe is budget-friendly, nutritious, and perfect for a family of four.