What to eat in winter

2010-05-29 07:14

Fruit and veggies

Packed with vitamins, minerals and fibre. Different colours mean a variety of

antioxidants and special plant compounds.

Helpful hints
Broccoli, carrots, sweet potatoes, butternut and onions are tasty in soups.

Fruits are a great snack even when it’s cold.

Whole grains, nuts and seeds

Full of fibre, protein, heart healthy fats and antioxidants. Add them to salads,

cereals or vegetables to increase your intake.

Helpful hints
Low GI breads, heavy seed loafs and oats should be your primary foods. Almonds,

pecans, walnuts, sesame seeds, sunflower and pumpkin seeds are good to snack on

to curb your cravings.

Lean meat, fish and seafood

Rich in omega-3, eating fish and seafood can help you reduce the risk of some

cancers, arthritis, inflammatory diseases and boost your immune system. Lean

meat, meanwhile, has essential minerals such as iron, selenium and zinc. These

are important for forming and maintaining nerve function, blood cells and

keeping your immune system robust.

Helpful hints
Almost any fresh fish is a great source of low in saturated fat. Fatty

fish such as salmon, sardines, mackerel, pilchards and herring are better

sources of omega-3 fats. You can use them in dishes like fish casserole.

Skinless chicken, turkey, pork tenderloin and beef cuts from around the top are

perfect lean meats with vital lean protein.


Beans and lentils have phyto-estrogen and fibre, and are slow releasing


Helpful hints
Canned or fresh, these make a great addition to any soup recipe. Add sugar

beans, peas or butter beans to stews and mix lentils with rice.

Canola and olive oil

Use non-stick pans and a little bit of olive or canola oil to reduce the amount

of saturated fat you consume. This helps your heart keep healthy.

Helpful hints
Learn to make your own salad dressing with canola or olive oil. Add vinegars

such as balsamic, rice, grape or use wine. For extra zest, add lemon juice,

Dijon mustard, garlic and herbs.

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