HEALTH

HEALTHY EATING OVER THE WINTER MONTHS

Salivating over thoughts of warming pies, stews and roasts and other winter warming comfort foods? This appears to be common for most. There’s nothing wrong with indulging a little over the winter months, but how do you make sure you get all the nutrition your body needs to fight off colds and flu?

In addition to the significant changes you witness in energy bills and how you dress during winter, the chilly weather also affects your body. Your food preference, metabolism, and even energy levels change drastically during winter. 

Here are some tips and recipe links to boost / maintain your immunity and keep your health tip-top over the winter months.

Make a ‘date’ with some porridge

A healthy slow-release breakfast will support satiety and will keep you full of energy until lunch. Warming oats are a great way to start your morning; consider topping with nuts or seeds and some seasonal winter fruit like apples, pears, cranberries or dates. 

Recipe: Healthy skin-boosting porridge recipe

Choose fruit and vegetables that are rich in Vitamin C

Foods including sweet potatoes, tomatoes, red peppers and citrus fruits contain high amounts of Vitamin C. These foods play an important role in strengthening immunity and maintaining energy levels, which is especially important if you exercise regularly. 

Recipe: Massaman sweet potato curry recipe 

Don’t blink .. it’s all about Zinc

During the winter months, we can come into contact with bacteria and viruses that can cause the common cold or influenza ‘flu’. Therefore, it’s important that our immune system functions normally and zinc contributes to this. Foods such as oysters, spinach and legumes have high sources of zinc. 

Recipe: Gluten-Free spinach and mushroom tart recipe

Stay strong .. like Iron

Red meats, lentils and green leafy vegetables are good sources of iron, which supports a healthy immune system and red cell production (energy).

Recipe: Skillet Steak with Mushroom Sauce

H2O, Drink more water!

Ms Carmen Moloney

‘Health’ Learning Area Manager