Dietitians share healthy winter eating guidelines

Winter sweeps across South Africa and the cooler temperatures often usher in a different set of living patterns and eating habits.

Many enjoy having a good reason for later wake-up calls, more snuggles, tucking into comfort foods and warming up with extra hot beverages.

READ MORE | Boost your winter wellness with a proactive approach

Immunity discount

However, the colder environment enhances the survival and longevity of infectious cold and flu viruses, and our closer indoor contact may facilitate the easier spread of respiratory viruses.

If you spend less time outdoors in the sun, you may also experience a drop in vitamin D levels, which is essential for optimal immune system function.

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Calorie compromise

As we adapt to the changing seasons, we need to keep in mind the impact on our lifestyles and adjust our nutritional needs accordingly.

If there is a drop in our daily physical activity levels, then there is likely to be a drop in our daily energy requirements. It is important to keep in mind that in our efforts to keep warm, we do not take in more energy than we use.

Here is an evidence-based road map for navigating nutrition this winter by Registered Dietitians, Mpho Tshukudu and Maryke Gallagher, both representatives of the Association for Dietetics in South Africa (ADSA).

Maintain a healthy and balanced diet

Both Mpho and Maryke point out that the warm “comfort foods” we tend to favor in winter can still be healthy, balanced meals.

Maryke says, “Hot foods such as stews, soups, casseroles and curries can also be healthy, nutrient-dense and help maintain weight. The non-starchy vegetables that are so important to a healthy diet are delicious ingredients that enhance the aromas, flavors and textures of winter dishes.

If you know you buy less salad ingredients in the winter, then make sure you regularly stock up on more vegetables across the color spectrum, such as carrots, baby carrots, brinjal, mushrooms, sweet peppers, onions, garlic, ginger, broccoli, cauliflower, spinach and cabbage. .

Winter dishes also lend themselves well to the addition of legumes such as beans, lentils and chickpeas which are rich in fiber and plant-based protein.

When making winter soups, curries and pasta sauces pack in as many different non-starchy vegetables and legumes as you can. Use tomato base and vegetable oils like olive and avocado oils instead of butter or cream. It’s also a good time to focus on using warming herbs and spices in your recipes. Some of these can help curb food cravings and boost the nutrient density of your winter meals.” she continues.

Avoid mindless snacking

It is also important to follow a regular eating pattern and avoid constant snacking or ‘grazing’. Before you reach for a snack, keep an eye on your hydration level, as we often reduce our water intake in the winter and it becomes easier to mistake signs of thirst for hunger.

The same basic elements of a healthy diet should be maintained during the colder months. Eat plenty of vegetables and fruit every day, choose whole grain options whenever you can, and limit highly processed foods that are high in sugar, salt and unhealthy fats.

Drink smart

Hot drinks are a special treat and comfort in winter, but that’s not a good reason to increase your caffeine and sugar intake.

Warm water simply infused with a slice of lemon or ginger is hydrating and delicious, and a popular winter favorite. Make sure you drink enough clean water.

Maryke advises, “Limit milky and creamy hot drinks and rather try unsweetened decaffeinated teas such as rooibos, as well as fruit, spice and herbal teas. Ingredients like ginger, cloves and turmeric boost the immune system, and spices like cinnamon help curb sweet cravings, so add them to herbal teas like rooibos.”

Support your immune system

While there is no proven food or dietary supplement that can “boost” the immune system, there are a range of nutrients that support immune function and health. Both nutritionists stress the importance of a balanced diet consisting primarily of minimally processed whole foods to ensure you’re getting these nutrients.

Key nutrients that support immune health include:

• Vitamin C: Found in foods such as broccoli, citrus fruits, guavas and peppers. It enhances iron absorption, so combine vitamin C-rich foods with iron-rich foods.
• Vitamin D: Exposure to sunlight is important for the body to synthesize vitamin D. Food sources include oily fish, eggs, and fortified foods.
• Vitamin A: Important for respiratory health. Found in carrots, sweet potatoes and leafy greens.
• Omega-3 fatty acids: They have anti-inflammatory properties and are found in fish, such as salmon, and plant sources such as flaxseed and chia seeds.
• Probiotics and Prebiotics: Support gut health and overall immunity. Foods rich in probiotics include yogurt and fermented vegetables, while prebiotics are found in foods such as garlic, onions and asparagus.
• Zinc: Found in shellfish, legumes, seeds and nuts. It supports the function of immune cells and the health of the respiratory system.

Additional support

When it comes to zinc supplementation and upper respiratory infection, Maryke points out, “Research has shown that Taking zinc supplements can help prevent respiratory infection symptoms and shorten the duration of the illnessbut the quality of the evidence is variable and there is currently no clarity about the optimal formulation or dosage.’

A pooled analysis of 28 clinical trials involving 5446 adults with respiratory tract infections showed that zinc supplementation in the form of zinc acetate or zinc gluconate salts helped reduce the severity of symptoms on day 3 of infection and shortened the overall duration of illness . Other studies included in this research paper showed no difference in the risk of developing infection and cold symptoms or in the duration of illness.

“These findings are promising, but more research is needed in this area. Prioritizing food sources of immune-supporting nutrients is important, and it is best to discuss supplementation with a registered dietitian who can assess your individual needs and make recommendations for supplement use.”

Staying healthy during the winter isn’t just about avoiding colds and flu. By adjusting your diet to include nutrients that support immunity, maintaining physical activity and supporting mental health through balanced meals and adequate sleep, get ready for a healthier and more enjoyable winter season.