The Comfort of Collaborative Care

Healthy Winter Eating Habits

by Premier Health

by Macayla Mack

Curb Your Carb Craving!

The colder season tends to ignite our cravings for more carbs and comfort foods. To counter this, eat protein-packed breakfasts to keep your energy levels up throughout the day. Be sure to have low-fat and healthy snacks on hand as well!

Add Omega 3 Fatty Acids!

Omega 3 fatty acids are naturally found in many foods including fish, seeds, and nuts. They are great for reducing joint pain and stiffness, since they are a natural anti-inflammatory. Studies also show that they can help lower levels of depression, which many feel during the short and cold days of winter.

Eat More Fiber!

Soluble fiber is an important way to decrease inflammation and boost immune system function; they also  help reduce cholesterol weight loss and protection against diabetes. Soluble fiber can be naturally found in apples, oats, dried beans, and nuts.

Up Your Zinc and Vitamin C Intake! 

Both play an important role in your immune system and energy levels. Eat spinach, shellfish, eggs, and legumes for zinc; eat tomatoes, cauliflower, broccoli, kiwi, citrus fruits, and peppers for Vitamin C. 

Add Mushrooms to Your Meals! 

Several kinds of mushrooms have naturally-occurring antibiotics, which helps us to fight off many types of illnesses.

Eat Yogurt for Natural Probiotics!

Probiotics may stimulate your immune system and regulate your body’s natural bacteria. Look for yogurt with “live and active cultures” such as Greek yogurt. Yogurt can also be high in vitamin D, which aids your immune system. Look for vitamin D fortified yogurt brands to ensure that your body gets the most nutrients.


Sources:

https://www.pinnaclehealth.org/wellness-library/how-to-stay-healthy-during-winter/

https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system#garlic


Premier Health Associates