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Eating for Vitality

Top 10 foods to put in your shopping cart this year

By Alice Rhein

When cold weather hits, it’s natural to turn to stews and soups at mealtime. Stephanie Halfmann, a registered dietitian and community health consultant for the Michigan Public Health Institute, says warm comfort foods are perfectly fine, as long as caloric intake is kept constant.

“We’re not as active in the winter, so it’s important to adjust calories and maintain exercise,” she says.

Bethany Thayer, registered dietitian and national media spokesperson for the American Dietetic Association, notes that a well-balanced winter diet should include plenty of the antioxidants that are found in fruits and vegetables. While fresh foods are ideal, canned and frozen foods sometimes get a bad rap. “They are a good source of nutrients,” Thayer says, noting that the amount of vitamins lost in processing is about equal to that lost when a piece of fresh fruit sits for a week.

Mary Width, a registered dietitian and faculty member in the Department of Nutrition and Food Science at Wayne State University, says the heavier foods to which we gravitate in winter may lift our spirits and offer short-term comfort – but moderation is key.

“Foods such as meatloaf and mashed potatoes with gravy, fried chicken, and thick, creamy soups may make you feel better for a short period. However, since these foods are packed with fat and calories, you might feel more depressed in a few days when you’ve gained five pounds,” says Width. “Turn to comfort food if you have to, but try smaller portions and lower-fat recipes.”

Though the consensus is that the way we eat in winter doesn’t need to change dramatically from summer, the following foods are frequently recommended by health experts. Make sure to add them to your shopping cart this year.

Citrus: These fruits and vegetables contain Vitamin C, which can boost the immune system and potentially protects individuals from cold and flu. Other sources of citrus include guavas, papayas, broccoli and red bell peppers.

Winter squash: A great source of the antioxidants vitamin A and carotenoids, which can help repair and prevent cell damage. Squash is delicious baked in the oven or served in soups such as butternut squash.

Zinc-rich foods: Zinc is an immune system booster found in meats, seafood (especially oysters), milk, beans, nuts and wheat germ.

Seasonal vegetables: In addition to squash, shop for carrots, beets, sweet potatoes, kale, collard greens and cabbage. Keep in mind the “Eat a Rainbow” motto of the American Dietetic Association. Eat fruits and vegetables that span the color spectrum, to gain a variety of nutritional benefits.

Broth-based soups: Varieties such as vegetable, chicken and tomato are low-fat and filling, and satisfy the comfort food craving.

Vitamin D-rich foods: The body uses sunlight, which is not as plentiful in the winter, to produce vitamin D. Foods such as salmon, canned sardines, egg yolks, vitamin D-fortified milk, orange juice and cereals also contain this important vitamin. Other than fatty fishes, most foods are not naturally high in vitamin D.

Legumes: Beans contain lots of fiber and keep the “bad” cholesterol down. Use them as a base for warm, satisfying dishes such as soups, stews and chili.

Garlic: It may not be the best for winter snuggling, but research suggests that garlic helps lower LDL (or bad) cholesterol, reduce the risk of some cancers and control hypertension. Also according to researchers, people who consume garlic regularly have increased blood clotting time, which translates to a reduced risk for stroke and heart disease.

Yogurt: Not only can it curb a craving ’for sweets, but yogurt also contains probiotics, “good bacteria” that can give you a boost during the winter and help keep you healthy when you’re exposed to germs.

Exercise: OK, you can’t put it in your shopping cart. But at least 30 minutes a day will help you from getting the winter blues, and keep you feeling healthy. Try finding a parking space far from the doors when you do your shopping, and you’ll be off to a good start.