Latest Stories

Six Tips for Making Healthier Food Choices During Winter
Share
Winter brings cold days, longer nights, and the temptation to indulge in comfort foods that are often heavy, rich, and calorie-dense. While it is natural to crave heartier meals during colder months, making healthier food choices can help maintain energy levels, boost immunity, and promote overall well-being. TriState Wellness is excited to share some practical tips for eating healthy during winter without sacrificing flavor or comfort.
- Embrace Seasonal Produce
Did you know that winter offers an abundance of nutrient-dense fruits and vegetables that are ideal for hearty and healthy meals? Root vegetables like carrots, parsnips, and sweet potatoes are rich in vitamins and fiber, making them excellent for roasting or adding to stews. Leafy greens like kale, collard greens, and Brussels sprouts are packed with antioxidants and essential nutrients like vitamins C and K. Seasonal fruits like citrus (oranges, grapefruits, and clementines) provide a boost of immune-supporting vitamin C, helping you fend off colds. - Warm Up with Healthy Soups and Stew
Soups and stews are winter staples that can be both comforting and nutritious. Opt for broth-based soups instead of cream-based ones to keep the calorie count low while still enjoying a satisfying meal. You can pack these dishes with lean proteins (like chicken or turkey) and a variety of vegetables, legumes, or whole grains for a balanced, filling meal. - Stay Hydrated
In the colder months, it is easy to forget about hydration since we do not sweat as much. However, maintaining proper hydration is just as important in winter as it is during the warmer months. Drinking enough water helps with digestion, nutrient absorption, and keeping your energy levels stable. Herbal teas, hot water with lemon, and homemade broths can also keep you hydrated while warming you from the inside out. - Choose Lean Proteins and Whole Grains
Instead of reaching for heavier, processed meats and refined carbohydrates, focus on incorporating lean proteins and whole grains into your winter meals. Lean meats like chicken, turkey, and fish, as well as plant-based options like beans, lentils, and tofu, provide necessary protein without excess saturated fats. Whole grains such as quinoa, farro, and brown rice offer fiber and nutrients that keep you full and energized. - Indulge Smartly
Winter and the holiday season often come with more indulgent treats like baked goods, hot chocolate, and festive desserts. While it is important to enjoy these treats in moderation, you can also make small adjustments to create healthier versions of your favorite comfort foods. For example, incorporating fruit-based desserts, like baked apples with cinnamon, can be a satisfying and nutritious option. - Keep Your Vitamin D Levels Up
With less sunlight during the winter months, many people experience a drop in vitamin D levels, which can affect mood, immunity, and bone health. Try to incorporate vitamin D-rich foods into your diet, such as fatty fish (salmon, mackerel), fortified dairy products, and eggs. If necessary, consult with a healthcare provider about taking a vitamin D supplement.
Making healthier food choices in the winter doesn’t mean giving up on comfort or flavor. By incorporating seasonal produce, staying mindful of portion sizes, and focusing on nutrient-dense ingredients, you can enjoy hearty and satisfying meals while maintaining a healthy lifestyle. A few simple adjustments to your meals can help boost your energy levels, support your immune system, and keep you feeling your best all winter long.
Did you know that TriState Wellness offers individualized medical nutrition therapy? Meet with a registered dietitian nutritionist to help improve your health and well- being. Medical nutrition therapy includes a comprehensive nutrition assessment, planning and implementing nutrition interventions, and personalized health education. Call 509.751.0229 to learn more.