With the annual battle of winter versus the waistline in full swing, we called upon Georgina Moore, resident dietitian at Sumo Salad to give us the expert tips to keep our immunity and put down the comfor foods. Georgina says there is no reason why winter foods need to be unhealthy. Find below a few gentle reminders to keep you on track over the next couple months.
5 Tips To Keep You Healthy in Winter
1. Boost your immune system
During winter you need foods that will keep your system revving!
Think of simple flavours such as ginger, garlic, rosemary and other beautiful fresh herbs.
2. Keep active
Physical activity keeps your muscles moving, which helps keep your metabolism firing. Most people gain weight over winter; so make sure you keep active in your daily routine. If you don’t want to brave the cold, invest in some home exercise videos. Purchasing a variety of videos can provide you with well-rounded workouts and keeps it interesting!
3. Think good quality protein & low GI carbs
It’s very easy to get hungry in winter and make poor food choices if you don’t base each meal on good quality lean protein & low GI carbs. Protein and the low GI carbs like quinoa and lentils help keep you feeling fuller for longer.
4. Don’t skip meals
To ensure you are meeting your nutritional needs, make sure you have at least three decent meals each day. Aim to make up your plate with 25% lean protein, 25% low GI cabs and 50% vegetables. If you are strapped for time, SumoSalad offer a wide range of low GI & protein options, such as the warming Tomato and Meatball soup or the Thai Chicken Sumo Bowl.
5. Drink plenty
In the winter months most offices and homes have the heating working overtime. Controlled heating can often be quite dehydrating, so it’s important to ensure you are drinking plenty of water. A great way to keep hydrated and warm is to drink a cup of hot water with a slice of lemon. If you want to get creative try other citrus fruits like orange and grapefruit with your hot H2O.
Winter Seasonal Vegetables
To help keep your immune system strong, especially during the cold months, make sure you are loading up with plenty of nutritious vegetables. Below is a list of a few winter vegetables that are in season over the colder months, ensuring they contain their maximum nutrition to help you beat the cold and stay fuller for longer. Remember, they’re in season for a reason!
Carrots
Rich in Vitamin A, fibre and antioxidants, means that carrots are good for your guts and your immune system. Not to mention a great way to help ward off that common winter cold.
Purple Cabbage
An exceptional source of fibre, which helps keep your digestive system healthy throughout the cooler months.
Cauliflower
An important source of dietary fibre for digestive health. Cauliflower can fill you up for very low kilojoules, which comes in handy during winter when our bodies tend to crave more food in order to stay warm.
Celery
Everybody knows celery is a great snack if you’re watching your waistline – which can be hard to control in winter.
Leeks
Leeks are a rich source of Vitamin A, which is great for eyesight as well as helping to boost your immune system and developing healthy blood cells.
Spinach
Spinach is a great bulker of foods and salads; it helps you fill the gaps in your hunger without filling out your waistline.
Pumpkin
Known for immune-boosting powers, pumpkins will keep your health up when flu season kicks in.
Cucumber
Along with the flu, winter months can bring on sore joints. Cucumber is an excellent source of silica, which is known to help promote joint health by strengthening the connective tissues.
Potatoes
Potatoes aren’t just a great comfort carb during winter. As a good source of vitamin c, vitamin B6, potassium and manganese, they can help increase brain function. Opt for sweet potato or charisma potato as these have a lower GI than other types of potato.
Red Capsicum
With common colds always going around the office in winter, you need to have a bulletproof immune system. Capsicum is rich in Vitamin C, which stimulates the white cells to best fight infection.