Best foods to supercharge your winter diet

Want foods that are both healthy and satisfying through the cooler months? Here are some of the best winter-warming foods to include on your plate that pack a nutritional punch.

As the weather turns a little chillier, our thoughts — and stomachs — can turn to warming comfort foods.

But “comfort” doesn’t have to mean unhealthy, and plenty of foods can be added to winter dishes to boost their flavour and nutritional value.

“In winter we can still eat a diverse diet and increase our intake of important foods, such as vegetables,” Dietitians Australia spokeswoman Felicity Curtain says.

So, what foods can you include in your winter diet to stay fit and well?

Green vegetables

From broccoli to bok choy and kale to cabbage, leafy green vegetables are an all‑year‑round staple.

US researchers say leafy green vegetables and citrus fruit may help protect against cognitive decline.

“Pack spinach leaves into an omelette or include roast broccoli and roast kale in a grainy salad,” Felicity says.

“Roast green vegies and have them as a side dish or use Asian greens in curries, stir-fries and rice dishes.”

Mushrooms

From portobello and shiitake to button and oyster, mushrooms are packed with vitamins and antioxidants.

US research found eating about 18g of mushrooms a day was associated with a 45 per cent lower risk of cancer, perhaps due to an antioxidant called ergothioneine.

“Mushrooms are rich in vitamins, minerals and unique prebiotic fibres that feed our good gut bugs,” Felicity says.

“To take the nutrition in mushrooms to the next level, leave them in the sun for an hour.

“They absorb vitamin D from the sun and when you eat them, you get more vitamin D, too.”

Avocado

While an apple a day may keep the doctor away, an avocado a day keeps harmful belly fat away.

University of Illinois Urbana-Champaign researchers found women who eat avocado every day have less of the deep or visceral abdominal fat that increases the risk of diabetes.

“Avocado is good for heart health and diabetes prevention and management because it contains healthy fats and fibre,” Baker Heart and Diabetes Institute dietitian Rebecca Stiegler says.

“Spread it on toast instead of butter and jams, or use it in a winter-style salad,” she says.

Beetroot

The rich purple-red of beetroots is due to a high volume of antioxidants.

They are also full of vitamin C, folate and nitrates.

“Nitrate-rich beetroot may be good for heart health, with some research linking it to lower blood pressure,” Felicity says.

Add it to the roast vegetables in your baking tray, slip canned beetroot into sandwiches or grate beetroot over a winter salad.

Seaweed

The Asian diet has included red seaweed for centuries and this may help explain why Asian countries have lower rates of colon cancer.

Red seaweed contains sugars that appear to slow or prevent the growth of colon cancer cells, and seaweed naturally contains iodine that is important for growth and energy.

“Seaweed is emerging as a ‘superfood’,” Rebecca says.

“It’s one of the highest fibre vegetables and it also has great flavours.

“It goes well with Japanese-style dishes and can be sprinkled on salads.”

Dairy

While reduced-fat milk, cheese, yoghurt and cream are recommended for anyone at risk of heart disease, dairy foods are a potent source of calcium, which is key for bone health.

“Yoghurt can be used as a substitute for cream or sour cream on Mexican or Middle Eastern food and you can enjoy it with stewed fruit,” Rebecca says.

“Cheese is higher in fat so have it a few times a week, or use reduced-fat cheeses like ricotta and cottage cheese.”

Fish

Two to three weekly serves of oily fish and seafood promotes good heart health.

Curtin University research has also found a diet high in vegetables and fish may lower the risk of multiple sclerosis by up to 50 per cent.

Fish contain omega-3 fatty acids, vitamin D, zinc, iodine, calcium and phosphorus.

“Fish and seafood don’t contain the unhealthy saturated fats that are found in meat,” Rebecca says.

“Salmon, tuna, sardines and mackerel are protective and in winter you can enjoy fish and seafood-based soups, like bouillabaisse.”

For more winter health and wellness advice, pick up your free copy of Wellness+ from your local Chemist Warehouse.

Written by Sarah Marinos.

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