Top 3 Things To Focus on For Proper Nutrition in the Winter
Kate Irwin • October 15, 2020
Eat The Rainbow
While nutrition is always important for our health, it becomes more important as we move into the winter months. During the spring, summer, and fall, we have access to many sources of locally grown food but as winter approaches, the food we have access to in Ontario tends to come from further away and in turn, contains less vitamins and minerals. When choosing fruits and vegetables this winter focus on these three main components:
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Variety: Variety is the spice of life and it’s also key in having a
balanced diet. This winter focus on “eating the rainbow” by adding a wide range of colourful fruits and vegetables to your diet to ensure you’re getting the vitamins, minerals, antioxidants, and phytochemicals your body needs.
Orange and Yellow: Vitamin A
Blue, and Purple: Typically high in antioxidants
Green Leafy Vegetables: Vitamin K, calcium, and antioxidants
White Vegetables: Folic acid and fibre
Red: Lycopene
It’s easy to fall into the trap of eating the same fruits and vegetables day in and day out but diversity is just as important quantity.
Quantity: Include fruits and vegetables in every meal (yes that means breakfast too!) aiming to include them three times a day as your baseline. Don’t want to add them into your breakfast? Then try for two meals a day and a snack. Veggies and hummus are great for an afternoon pick-me-up.
Quick Tip: I’ve said it before and I’ll say it again, food prep makes all the difference. If you wash and cut your vegetables at the start of the week it can greatly improve your chances of getting in those rainbow colours every day.
Quality: It’s much easier to get fresh produce in the summer when it is grown locally and extremely tasty. As we progress towards the winter months food becomes less available. It is important to note that both frozen and canned produce are picked and packaged at the peak of freshness which leads to high levels of vitamins and minerals. By incorporating them into your daily routine it makes getting enough nutrients in your day much more achievable.
Healthy nutrition is multifaceted and trying to be “perfect” is both stressful and unnecessary. Each day set out a goal to focus on one component. Som examples are:
◽Incorporate more fruit and vegetables
◽Increase your fibre
◽Increase your protein intake
◽Decrease your candy intake
Once you have really made that a new habit stick, then you can continue on to the next. Getting in a variety and quality foods each day will make a difference to how you look, feel and function.
Are you interested in improving your nutrition during the winter months?
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