Learn how a balanced approach to eating and getting the right nutrients during this season can protect your winter health.
As the temperature drops and we snuggle up for the season, food choices and nutrition needs change in order to support winter health. ‘Tis the season of warm, celebratory, and nourishing meals, and for good reason! In this post we’ll outline the best nutrition practices to adopt during the coldest months of the year in order to have a healthy holiday season and optimized winter health.
Winter Health Tips for Healthy Holiday Feasting: A Balanced Approach
With back-to-back holidays and a steady decline in the temperature, the way you eat is likely to change. Winter’s rich and warm meals replace spring and summer’s lighter, fresher foods. Take a balanced approach to the bounty before you. While healthy eating may not be top of mind as we reach for traditional holiday foods and tasty treats, there are also chances to add highly nutritious foods to your plate, all in the name of supporting winter health.
So, as you enjoy Grandma’s hall-of-fame casserole and Auntie’s praiseworthy sugar cookies, strike a winter health balance with:
- High fiber foods like fruits, vegetables, whole grains, and legumes. They help slow digestion and promote a feeling of fullness.
- High protein foods like legumes, soy, meat, eggs, dairy and eggs, which trigger the release of satiety hormones.
- Regular mealtimes. That midafternoon feast with your extended family ought to be preceded by a wholesome breakfast and nutritious snack.
- Balanced plates that favor produce, whole grains, and proteins.
- Mindfulness of your body’s hunger and satiety cues.
With this sort of balanced approach to holiday eating, you’ll get many of the specific nutrients your body needs for optimal winter health.
Tailor-made Nutrients for Winter Health Concerns
Shorter days, colder weather, and more time indoors mean our nutrition needs change this time of year. For example, limited sunlight and interpersonal contact in crowded indoor spaces mean larger doses of vitamins C and D and an assortment of immune-boosting foods are needed in order to support winter health. Luckily, there are a plethora of tasty ways to consume these ingredients in your winter meals! Let’s dig in.
Winter Health Nutrient #1: Vitamin C
Vitamin C, an antioxidant micronutrient found largely in fruits and vegetables, is protective against pathogens and supportive of immune health. With flu and virus season at its peak, including enough vitamin C is paramount to your winter health.
Recommended daily amounts for (non-pregnant) adults range from 75-90 mg per day, which can easily be covered using Thistle meals! Our Costa Rican Gallo Pinto breakfast includes 38 mg of vitamin C, and when paired with a tangerine, brings the vitamin C content to around 74 mgs! Our Bahn Mi Salad Bowl with Tofu touts a whopping 95 mg on its own!
Other vitamin C-rich ingredients you can add to snacks and meals include strawberries, potatoes, cabbage and bell peppers. Can you “C” all the delicious ways to add this nutrient to your winter menu?
Winter Health Nutrient #2: Vitamin A
While best known for supporting eye health, vitamin A also supports winter health because it protects your immune system. More specifically, vitamin A supports epithelial and mucosal tissues, which act as front line defense against foreign invaders.
Vitamin A is found in two forms – one is found largely in animal sources, and another found in plant sources. Both sources contribute to the recommended daily intake, which ranges from 700-900 mcg RAE (short for retinol activity equivalents.)
Some fan favorite Thistle meals that contain hefty doses of vitamin A include our Passion Fruit Colada Smoothie With Toasted Coconut (200 mcg), our Miso Squash Bowl with Glazed Tofu (4,000 mcg!) and our Green Olive Pasta with Cremini Mushrooms (1280 mcg!)
Winter Health Nutrient #3: Vitamin D
Vitamin D, in conjunction with calcium, is largely known to support strong and healthy bones. But it also plays a role in winter health by acting as an immune system modulator. Adequate levels of vitamin D lessen cold and flu symptoms and can even decrease incidences of respiratory illness altogether.
Also known as the “sunshine vitamin” because our bodies produce it whenever our skin is exposed to the sun, vitamin D levels decrease in the winter as sunlight is limited and we spend more time indoors. Unfortunately, not many foods naturally contain large amounts of vitamin D. To address winter health concerns, foods like cereal, milk (even plant-based varieties), and orange juice are often fortified with this nutrient.
The recommended intake of vitamin D is 600 IU (or 15 mcg) per day. Including Thistle meals that contain mushrooms help contribute to this daily goal. Our Red Thai Curry with Tofu, for example, provides 88.74 IU (0.094 mcg) of plant based vitamin D. For some individuals, taking a supplement helps reach the daily recommended amount.
A Sample Menu for Winter Health
Finding balance during the holiday is tough but do-able. When you’re not feasting with friends or celebrating the holidays with family, turn to a plant-forward day of eating, like the one outlined below. With winter health in mind, this menu highlights the vitamins and nutrients discussed above and includes some “healthified” versions of staple meals.
Winter Health Breakfast
Flexitarian: 2 eggs (protein, vitamin D, vitamin A) scrambled with peppers and onions (fiber, vitamin C, vitamin A) + roasted potatoes (vitamin C, fiber)
Vegan: Scrambled tofu (protein, fiber) with peppers and onions (fiber, vitamin C, vitamin A) + roasted potatoes (vitamin C, fiber)
Winter Health Lunch
Flexitarian/Vegan: Thistle’s Moroccan Roasted Veggie Salad with Garlic Garzanbo Beans (fiber, protein, vitamin A, vitamin C)
Winter Health Snack
Flexitarian/Vegan: Thistle’s 24 Carrot Gold Muffin (fiber, protein, vitamin A)
Winter Health Dinner
Flexitarian/Vegan: Chickpea pasta (protein, fiber) with pesto (vitamin A) and mushrooms, tomatoes and spinach (vitamin C, fiber, vitamin A, vitamin D)
Winter Health Dessert
Flexitarian/Vegan: Square of Thistle’s The Good Chocolate (fiber) + an orange (vitamin C, fiber)
Being more intentional about food choices during the holidays and coldest months of the year is a great way to protect your winter health. Certain nutrients like vitamins A, C and D support your immune system and mental health and should be an area of focus as the temperature drops. Protein and fiber foods are also excellent choices that help you stay full and nourished. With balance in mind, you’ll set yourself up for optimal winter health. Happy holidays!
Learn how a balanced approach to eating and getting the right nutrients during this season can protect your winter health.
As the temperature drops and we snuggle up for the season, food choices and nutrition needs change in order to support winter health. ‘Tis the season of warm, celebratory, and nourishing meals, and for good reason! In this post we’ll outline the best nutrition practices to adopt during the coldest months of the year in order to have a healthy holiday season and optimized winter health.
Winter Health Tips for Healthy Holiday Feasting: A Balanced Approach
With back-to-back holidays and a steady decline in the temperature, the way you eat is likely to change. Winter’s rich and warm meals replace spring and summer’s lighter, fresher foods. Take a balanced approach to the bounty before you. While healthy eating may not be top of mind as we reach for traditional holiday foods and tasty treats, there are also chances to add highly nutritious foods to your plate, all in the name of supporting winter health.
So, as you enjoy Grandma’s hall-of-fame casserole and Auntie’s praiseworthy sugar cookies, strike a winter health balance with:
- High fiber foods like fruits, vegetables, whole grains, and legumes. They help slow digestion and promote a feeling of fullness.
- High protein foods like legumes, soy, meat, eggs, dairy and eggs, which trigger the release of satiety hormones.
- Regular mealtimes. That midafternoon feast with your extended family ought to be preceded by a wholesome breakfast and nutritious snack.
- Balanced plates that favor produce, whole grains, and proteins.
- Mindfulness of your body’s hunger and satiety cues.
With this sort of balanced approach to holiday eating, you’ll get many of the specific nutrients your body needs for optimal winter health.
Tailor-made Nutrients for Winter Health Concerns
Shorter days, colder weather, and more time indoors mean our nutrition needs change this time of year. For example, limited sunlight and interpersonal contact in crowded indoor spaces mean larger doses of vitamins C and D and an assortment of immune-boosting foods are needed in order to support winter health. Luckily, there are a plethora of tasty ways to consume these ingredients in your winter meals! Let’s dig in.
Winter Health Nutrient #1: Vitamin C
Vitamin C, an antioxidant micronutrient found largely in fruits and vegetables, is protective against pathogens and supportive of immune health. With flu and virus season at its peak, including enough vitamin C is paramount to your winter health.
Recommended daily amounts for (non-pregnant) adults range from 75-90 mg per day, which can easily be covered using Thistle meals! Our Costa Rican Gallo Pinto breakfast includes 38 mg of vitamin C, and when paired with a tangerine, brings the vitamin C content to around 74 mgs! Our Bahn Mi Salad Bowl with Tofu touts a whopping 95 mg on its own!
Other vitamin C-rich ingredients you can add to snacks and meals include strawberries, potatoes, cabbage and bell peppers. Can you “C” all the delicious ways to add this nutrient to your winter menu?
Winter Health Nutrient #2: Vitamin A
While best known for supporting eye health, vitamin A also supports winter health because it protects your immune system. More specifically, vitamin A supports epithelial and mucosal tissues, which act as front line defense against foreign invaders.
Vitamin A is found in two forms – one is found largely in animal sources, and another found in plant sources. Both sources contribute to the recommended daily intake, which ranges from 700-900 mcg RAE (short for retinol activity equivalents.)
Some fan favorite Thistle meals that contain hefty doses of vitamin A include our Passion Fruit Colada Smoothie With Toasted Coconut (200 mcg), our Miso Squash Bowl with Glazed Tofu (4,000 mcg!) and our Green Olive Pasta with Cremini Mushrooms (1280 mcg!)
Winter Health Nutrient #3: Vitamin D
Vitamin D, in conjunction with calcium, is largely known to support strong and healthy bones. But it also plays a role in winter health by acting as an immune system modulator. Adequate levels of vitamin D lessen cold and flu symptoms and can even decrease incidences of respiratory illness altogether.
Also known as the “sunshine vitamin” because our bodies produce it whenever our skin is exposed to the sun, vitamin D levels decrease in the winter as sunlight is limited and we spend more time indoors. Unfortunately, not many foods naturally contain large amounts of vitamin D. To address winter health concerns, foods like cereal, milk (even plant-based varieties), and orange juice are often fortified with this nutrient.
The recommended intake of vitamin D is 600 IU (or 15 mcg) per day. Including Thistle meals that contain mushrooms help contribute to this daily goal. Our Red Thai Curry with Tofu, for example, provides 88.74 IU (0.094 mcg) of plant based vitamin D. For some individuals, taking a supplement helps reach the daily recommended amount.
A Sample Menu for Winter Health
Finding balance during the holiday is tough but do-able. When you’re not feasting with friends or celebrating the holidays with family, turn to a plant-forward day of eating, like the one outlined below. With winter health in mind, this menu highlights the vitamins and nutrients discussed above and includes some “healthified” versions of staple meals.
Winter Health Breakfast
Flexitarian: 2 eggs (protein, vitamin D, vitamin A) scrambled with peppers and onions (fiber, vitamin C, vitamin A) + roasted potatoes (vitamin C, fiber)
Vegan: Scrambled tofu (protein, fiber) with peppers and onions (fiber, vitamin C, vitamin A) + roasted potatoes (vitamin C, fiber)
Winter Health Lunch
Flexitarian/Vegan: Thistle’s Moroccan Roasted Veggie Salad with Garlic Garzanbo Beans (fiber, protein, vitamin A, vitamin C)
Winter Health Snack
Flexitarian/Vegan: Thistle’s 24 Carrot Gold Muffin (fiber, protein, vitamin A)
Winter Health Dinner
Flexitarian/Vegan: Chickpea pasta (protein, fiber) with pesto (vitamin A) and mushrooms, tomatoes and spinach (vitamin C, fiber, vitamin A, vitamin D)
Winter Health Dessert
Flexitarian/Vegan: Square of Thistle’s The Good Chocolate (fiber) + an orange (vitamin C, fiber)
Being more intentional about food choices during the holidays and coldest months of the year is a great way to protect your winter health. Certain nutrients like vitamins A, C and D support your immune system and mental health and should be an area of focus as the temperature drops. Protein and fiber foods are also excellent choices that help you stay full and nourished. With balance in mind, you’ll set yourself up for optimal winter health. Happy holidays!
