Meal Planning in the Winter

When the days get cold, nothing can soothe us better and bring people together more than warm, delightful food. However, depending on the season, our diets should be planned and adjusted accordingly. Here are a few ideas for your winter meal planning.

This is a guest post by Samantha Olivier, a fitness blogger with a background in nutrition. We hope that you find it enjoyable and informative.

According to WebMD, winter appetites can go wild as temperatures fall and we need to control them. Cravings for (comfort) food increase when winter hits, as the days get shorter. Perhaps if we could just find comfort in carrot sticks and whole-wheat bread to cure the seasonal blues.

However, you can provide your body with some nourishing foods that it needs to power itself through the cold winter. Your body experiences significant energy changes, so add these foods to your nutritional plan.

Brussels sprouts

Brussels sprouts are high in cancer-fighting phytonutrients, fiber, and vitamin C. Eating these miniature cabbages may very well help you fight a potential cold, because vitamin C is known to reduce the length of cold symptoms. Brussels sprouts have a bitter taste that tends to drive some people away, however, a huge difference in flavor can be made by heating them up. For example, you can bring out the sweetness by roasting them in pastured butter or coconut oil. They are indeed one of the best veggies to include in your meals during cold days.

Chili

Capsaicin is a compound contained in the peppers in your stew. It is what gives them the spicy flavor, but it’s also thought that it fights the buildup of fat and boosts metabolism. According to this animal study, capsaicin was found to decrease body weight by 8% when paired with a high-fat diet. The beans in chili contain protein, the onions provide you with antioxidants, while tomato paste is rich in lycopene which is found to positively affect cardiovascular health. However, you can consider cutting back on the red meat in your chili from time to time.

Pumpkin Soup

Pumpkin soup is beneficial for its stocks of vitamin A – the nutrient essential for promoting vision. You could use 1/3 to 1/2 cup of pumpkin puree in the serving of a soup, but if you’re planning to cut back on dairy, you can consider substituting heavy cream for coconut or almond milk. Beta-carotene, a pigment found in pumpkin and some other bright-colored produce, gives it antioxidant properties and cancer-fighting powers.

Oatmeal

The right time to break out the oatmeal is when things get cooler. A part of the whole grain family, it’ll give you some plant-based protein and fiber, stopping your hunger with one bowl. According to Nutrition Reviews, with only three grams of beta-glucan per day, bad cholesterol levels may be reduced by 5-10%. With the right toppings, you’ll get some delicious extra nutrition. Add chia seeds and almond butter, plus a dash of cinnamon powder to stabilize blood sugar.

Citrus

Lemons, limes, tangerines, grapefruits, oranges and other citrus fruits are a great and healthy snack or addition to a meal. They are refreshing and provide strong sweet-sour flavors to cold winter days. They are a major source of vitamin C, as well as potassium – a nutrient important for electrolyte balance. Citrus fruits are high in nutrients and fiber, thus helping stabilize cholesterol and blood sugar levels.

Photo credits: Better Health Channel

About the Author

Samantha is a fitness blogger who is currently in the process of establishing her own blog. She has experience as a personal trainer and a degree in nutrition.

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