How to get the nutrients you need this winter
In winter the days aremuchshorter,it can be hard to get out of bed in the morningandkilojoule-heavymeals suddenly look very appealing. Worse, winter often meanssniffles, sore throats, coughsand even the flu. But what you eat can helpkeepyour immune systemstrong andward off thosepesky winterwoes.
ʵdietitian Charlotte Moorshares her top tips toget thenutrientsyouneedeach day.And,tomake iteveneasier, we’ve got two greatvegetarian meal plans that delivera wellness punch.
Helping your immunity
Got a sniffle? You might be tempted to reach for the vitamin C tablets,but there is abetter option.Charlottesays you can easilymeet yourvitamin Cneedsfromfoodsthat are readily available in wintersuch as potatoes, citrus,kiwifruit and broccoli,However,we don’t need as muchasyou might think.And, importantly, immunityisaboutmuchmore than vitamin C alone. For an immunity squad that’s reallygot your back,you’ll needfoods rich invitamins A, B, C,Dand E,all ofwhich help your body fight infectionsand keep you well in winter.
And it’s not just vitamins. Minerals such asironandzinc, as well as the less well-knownselenium,are also vital for your natural defences–they help withimmune cell growth.
Eating for energy
In thatdreadedwinterhibernation mode?The colder months can, for many people, meana slump in energy.ButCharlottesaysa number of everyday nutrients can help puta spring back in your step.
Ironisimportant. It’s essential for moving oxygen around the bodyso our cells can produce the energy we need to get through the day. Yet, worldwide, ironisthedietary deficiency–and almost a quarter of women.
Here’s atip– ironis more when eaten withvitamin C-richfruits and vegetables,so it’sreally importanttoaim for at least 5 serves of vegetables and 2 serves of fruit a day.
Other important vitamins includeB12,a nutrient that helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells.Vitamin B12 also helps prevent a type ofanaemiacalledthat makes people tired and weak.VitaminB3unlocks energy from food. VitaminB6is needed forenzymereactions, isinvolved in metabolismand helpsmake much-neededenergy.
And if you’re making the most of that fabulous boost in energy, andnowyourmuscles feel like they’re seizing up,magnesiumrich foodsmayhelpkeep you moving.
Nutrients for strong bodies
Healthy bodies come from healthy diets.But how do we know what we need?
Calciumis needed forstrong bones and teeth, but that’s just the start.Charlottesays it’sa rockstar mineral that’s alsoessentialfor good muscle functionanda healthy nervous system.are low in calcium. The body cannot make its own calcium, so it’s important to ensure you’re getting enough in your diet. Similarly,potassiumwhich also plays a roleinnerve function, is not produced by the bodyand can be found in a variety offruits(bananas, oranges, melon, dried fruits), veg(sweet potato, potato, broccoli, leafy greens, legumes), grain foods and milk.
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Other important nutrients
Winter getting youdown?Folatemight help. Itnot onlyplays a key role in the formation ofhealthy red bloodcells,italsohelps withnormalmental functionand a healthy nervous system.Fibreis another crucialdailynutrient. Along with supporting healthy digestion,fibreis important as itfeedsour good gut bugs, which canhelp to support yourmoodand regulate yourstress levels. Fibre alsohas powerful disease-fighting properties, which is why it is concerning thatmostAussiesaren’t eating enoughfibre.
Finally, we need to make sure we’re getting enoughproteineach day. It builds muscle, is important for bone health and recovery from injury or surgery, keepsyour appetite in check andis keyforhealthy growth–especially for kids and teens.Focus on includingmoreplant proteins in your diet, which notonlyprovide the above benefits, butalsopunches above its weightwhen it comes toheart and cholesterolhealth.
Plant foods to help boost your daily nutrient intakes
Nutrients | Examples of foods |
Protein | Legumes (e.g. lentils, kidney beans, chickpeas), tofu, tempeh, soy milk, wholegrains, nuts, seeds |
Fibre |
|
Calcium | Leafy greens, calcium-set tofu, legumes, nuts and fortified plant-based milks (choose plant-based milks with at least 100mg calcium/100mL) |
Iron | Tempeh, tofu, legumes, wholegrains, iron fortified breakfast cereals, green leafy vegetables |
Magnesium | Green vegetables, legumes, wholegrains, nuts |
Potassium | Leafy green vegetables, vine fruit such as tomatoes, cucumbers, courgette, eggplant and pumpkin, and root vegetables |
Selenium | Brazil nuts, legumes, wholegrains |
Zinc |
|
Vitamin A |
|
Vitamin B1 | Wholegrains, legumes, nuts, fortified breakfast cereals |
Vitamin B2 | Wholegrains, leafy green veggies, mushrooms, fortified breakfast cereals |
Vitamin B3 | Wholegrains, mushrooms, peanuts, fortified breakfast cereals |
Vitamin B5 | Legumes, potatoes, tomatoes, wholegrains |
Vitamin B6 | Wholegrains, legumes, green leafy veggies, nuts, fruit |
Folate | Wholegrains, green leafy vegetables, fruit, fortified foods e.g., bread |
Vitamin B12 | Foods fortified with B12 like plant-based milks, plant-based meat alternatives and Marmite™ |
Vitamin C | Potato, sweet potato/kūmara, citrus fruit,kiwifruit and broccoli,kale, tomatoes |
Vitamin D | UV-irradiated mushrooms, some fortified plant-based milks |
Vitamin E | Vegetable oil, nuts, seeds, wholegrains |
Plant-based meal plans to help you load up on nutrients
Eating a wide variety of plant foods is key to gettingall that goodness into your day.Here are two plant rich meal plansthat deliver keyvitamins andnutrientsyou need.*Developed by dietitians and based on what they eat in a day.
Meal | Meal plan 1: Ingredients | Meal plan 2: Ingredients |
|---|---|---|
Breakfast | ||
Morning snack | Marmite on wholegrain crackers with cheese and dried apricots | Yoghurt with banana and cashew nuts |
Lunch | ||
Afternoon snack | Orange, brazil nuts and dried apricots | |
Dinner |
*Based on nutrient requirements of an average 35 year old woman who is moderately active. Note, nutrient requirements can vary between individuals - please consult a Registered Dietitian for individual advice
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