Eating for Winter
Winter can be a challenging time for many of us. Our social life often changes, with more parties and family gatherings as Christmas approaches, but we also spend a lot more time indoors and the temptation to eat while sitting watching TV or reading a book can be high. So what can we do to make sure we eat healthily over the winter months?
A lot of my patients say they feel hungrier and crave “wholesome”, filling foods during winter. I find a great way to feel full but still keep control of your daily calorie intake is to increase the amount of vegetables you eat as part of your daily diet; try and make sure half your dinner plate is covered with them. Vegetables are full of vitamins, but few calories. They reduce your need for fatty foods and can help keep control of your portion sizes. Bought fresh, or even frozen, they are packed with healthy nutrients.
With the availability of foods from all around the world, all year round, we’ve forgotten about the importance of eating locally produced food and eating “in season”. A great way to start supporting your local community is to start using more locally grown vegetables. It might mean buying from your local farmers market or farm shop, or simply buying in-season fruit and veg. The food will be fresher and won’t have increased your carbon footprint by being transported half way round the world. Vegetables in season in December include sprouts, beetroot, leeks, swede and turnips.
In winter we also have a tendency to be less energetic, but also to crave bigger portions to “keep warm” through the long winter nights. It’s really not necessary but it does lead to many of us gaining weight over the winter. Watch your portion sizes, avoid having seconds, and try not to snack excessively between meals
With the flu season here once again perhaps one of the best things we can do to avoid catching the cold and flu-like illnesses is to maintain a high intake of vitamin C. There’s some evidence that a diet rich in vitamin C can help fight off the common-cold. It’s found in high concentrations in citrus fruits like as lemons and oranges but it’s also found in green leafy vegetables. So, a diet rich in local, healthy fruit and vegetables will not only make you feel better, it might even reduce your risk of winter illness.
Have you got any great tips for healthy eaiting during winter? I’d love to hear about them.
Dr Ian Campbell
Eating for Winter
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By Dr Ian Campbell December 2010
Winter can be a challenging time for many of us. Our social life often changes, with more parties and family gatherings as Christmas approaches, but we also spend a lot more time indoors and the temptation to eat while sitting watching TV or reading a book can be high. So what can we do to make sure we eat healthily over the winter months?
A lot of my patients say they feel hungrier and crave “wholesome”, filling foods during winter. I find a great way to feel full but still keep control of your daily calorie intake is to increase the amount of vegetables you eat as part of your daily diet; try and make sure half your dinner plate is covered with them. Vegetables are full of vitamins, but few calories. They reduce your need for fatty foods and can help keep control of your portion sizes. Bought fresh, or even frozen, they are packed with healthy nutrients.
With the availability of foods from all around the world, all year round, we’ve forgotten about the importance of eating locally produced food and eating “in season”. A great way to start supporting your local community is to start using more locally grown vegetables. It might mean buying from your local farmers market or farm shop, or simply buying in-season fruit and veg. The food will be fresher and won’t have increased your carbon footprint by being transported half way round the world. Vegetables in season in December include sprouts, beetroot, leeks, swede and turnips.
In winter we also have a tendency to be less energetic, but also to crave bigger portions to “keep warm” through the long winter nights. It’s really not necessary but it does lead to many of us gaining weight over the winter. Watch your portion sizes, avoid having seconds, and try not to snack excessively between meals
With the flu season here once again perhaps one of the best things we can do to avoid catching the cold and flu-like illnesses is to maintain a high intake of vitamin C. There’s some evidence that a diet rich in vitamin C can help fight off the common-cold. It’s found in high concentrations in citrus fruits like as lemons and oranges but it’s also found in green leafy vegetables. So, a diet rich in local, healthy fruit and vegetables will not only make you feel better, it might even reduce your risk of winter illness.
Have you got any great tips for healthy eaiting during winter? I’d love to hear about them.
Tags: energy expenditure, fruit & veg, healthy diet, vitamin