When the temperatures dip and days shorten, maintaining healthy habits becomes more challenging. In fact, researchers at the National Institutes of Health found that winter weather can cause a person to be less attentive about exercise, diet and other daily habits.
When opportunities for outdoor activities and exercise are harder to come by, it’s even more important to maintain a healthy diet to prevent illnesses such as heart disease, obesity and high blood pressure. Sticking to your healthy routines provides an energy boost in winter months when you need it most. It will also help you build a foundation of good health for many years to come.
A Healthy Approach to Winter Eating
There are a few simple solutions to improve your diet during the winter. From maintaining a schedule to increasing your intake of fresh food items, you’re only a few steps away from a healthier lifestyle.
Choose whole grains.
Whole grains include many vitamins and nutrients the body needs to stay healthy, including dietary fiber, iron and B vitamins. These nutrients help lower the risk of heart disease, stroke, obesity and Type 2 diabetes. They also help keep your immune system strong, which is even more important in the winter. Choose whole grain options over simple carbohydrates such as white bread, pasta or rice.
Eat five fruits and vegetables a day.
Dietitians recommend at least five servings of fresh fruit and vegetables daily. Fresh, frozen or canned fruits and vegetables contain vitamins and nutrients, and they help keep you hydrated. The Centers for Disease Control and Prevention (CDC) reports that fewer than 1 in 10 adults and teenagers eat enough fresh fruits and vegetables.
Canned produce can be a convenient shelf-stable option but can contain excess sodium. If you do choose canned vegetables, look for low-sodium options and give them a rinse before using.
Frozen produce can be another great option if you’re worried about food going bad before you get to it — and frozen berries mean you can still enjoy your favorite fruits despite the season. For lower calories, look for frozen options that do not have added sauces or flavorings. These products are often more versatile too, so you can add them to a soup, sauce or serve them as their own side dish. In the cold months, a vegetable soup can be a great way to add in some extra servings of vegetables; look for low-sodium ingredients and add salt-free herbs and spices for extra flavor.
Eat regularly.
Eating consistently throughout the day can help you avoid getting overly hungry where it’s hard to make healthy choices and eat mindfully. If you’re used to three meals a day, eating more often might be an adjustment. Start with healthy snack options and avoid skipping breakfast and other meals to keep from getting too hungry later.
Reduce sugar.
Soda, sugary coffee and energy drinks might provide an instant boost of energy, but often then leads to a crash or noticeable drop in energy levels. Try swapping soda for sparkling water and try fruit instead of concentrated sweets. Check the nutrition facts label to determine how much added sugar a product has so you can make informed choices.
Snack right.
Snacks should act as a bridge between meals and not as a substitute for a full meal. Choose nutrient-dense snacks with lean protein and fiber such as an apple and unsalted nuts, or carrots and string cheese, or a couple of whole grain crackers and a boiled egg. ​​Think of a snack as an opportunity for added nutrition, and choose them with a focus on the foods that you want to eat more of throughout the week.
Stay hydrated.
Drinking regular water throughout the day helps maintain hydration and prevents health conditions such as obesity, constipation and kidney stones. Dehydration and hunger can have the same symptoms, such as headache, fatigue and lightheadedness. As a baseline, aim to drink eight 8-ounce glasses of water a day. Remember, if you’re properly hydrated, your urine is usually a pale-yellow color. The darker your urine, the less hydrated you are. Try carrying a reusable water bottle with you to remind you to drink, and start early in the day so you don’t interrupt your sleep with frequent bathroom trips.
Holiday Eating and Portion Control
Colder months often contain several holidays focused on food. Consider eating mindfully to help prevent overeating during and after the holiday season.
It’s not always good to clear your plate. Experts at UMMS suggest eating until you’re full, not until your actual plate is empty. The MyPlate guide from the Food and Drug Administration (FDA) is a great place to start when considering portion control. The MyPlate tool helps to create a personalized food plan based on age, gender, height, weight and activity level.
Dietitians also suggest determining your hunger on a scale from 1 to 10, with zero being painfully hungry and 10 being overly full. Eating mindfully can help you notice when you’re getting hungry and how much you need to eat to feel comfortably full. Eating to eliminate hunger is more important than cleaning your plate—and healthier than feeling overly full. You can always save your leftovers for a meal or snack later.
A Healthy Diet Prevents Illness
Colder weather often makes chronic health conditions worse. Respiratory and cardiovascular conditions are aggravated by cold weather. Lower temperatures also affect musculoskeletal conditions such as arthritis and joint problems.
By maintaining a healthy diet and regular physical activity, the body is better able to prevent these conditions from worsening.
These suggestions for healthy eating, portion control and meal planning may help prevent the following:
Cancer
An unhealthy diet and lifestyle choices, such as smoking or heavy alcohol consumption, increase the risk of many types of cancer. Being overweight or obese is also associated with at least 13 types of cancer. To lower this risk, receive regular check-ups with a physician and maintain a healthy diet.
Heart disease and stroke
High blood pressure and high cholesterol are the leading causes of heart disease and stroke. Though the CDC recommends no more than 2,300 milligrams of salt a day, most Americans consume upwards of 3,400 milligrams, increasing their cardiac and stroke risk. Focusing on plant foods like produce, whole grains, beans and legumes, can help reduce sodium intake.
Obesity
More than 40% of American adults are considered obese. Being overweight or obese increases the risk of almost every type of health condition, primarily heart disease, stroke and diabetes. Portion control, decreased sugar intake, more fresh produce and physical activity can help manage your weight.
Type 2 diabetes
Type 2 diabetes occurs when the body doesn’t use insulin properly. According to the CDC, 1 in 3 American adults has symptoms of prediabetes, and 8 out of 10 of these individuals don’t know it. Healthy diet and regular exercise help prevent the onset of diabetes and keep blood sugars at a healthy level.
Foods to Enjoy
The following foods are recommended by the U.S. Department of Health and Human Services as part of a heart-healthy diet and are available even during the winter months:
- Eggs
- Fat-free or low-fat milk, cheese and yogurt
- Fish and shellfish
- Fresh vegetables such as cabbage or carrots
- Fresh or frozen fruits without added sugars
- Frozen vegetables without high-fat sauces
- Leafy greens like romaine lettuce, spinach and kale
- Skinless, lean protein — at least 93% lean
- Unprocessed nut butters, such as almond or peanut butter
- Whole grains such as quinoa, brown rice and oats
Foods to Avoid
The American Heart Association recommends eliminating or consuming the following foods in moderation:
- Highly processed foods such as lunch meat, premade foods and fast foods
- Partially hydrogenated oils and tropical oils such as coconut or palm
- Regular and diet soda
- Salty foods
- Added sugar in food, candy, coffee and drinks
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