Winter Foods: Nutritionist’s Guide to Seasonal Eating

With the arrival of winter on December 21st, there are adjustments to our diet that need to be made to ensure that we are in good health and have the energy to endure the cold days – especially because, let’s be honest, it is precisely at this time when the thermal sensation is almost negative that we feel the need to eat sweet treats. Between feeling comforted by the dishes we choose and opting for healthier foods, there is always a compromise that can be achieved, and there is no need to waste a lot of money on it.

“It is very important to have nutritious, warm foods that help strengthen our immunity at this time of year. In other words, the first thing is to prioritize warm and comforting foods“, began by explaining nutritionist Joana Martins to MAGG. That said, the idea is not to spend every day eating big hot dishes that we know will fill our bellies, like big stews or typical Portuguese foods, but rather to know how to make the most of the best foods to make us feel fuller.

So, after all, what foods should we incorporate into our diet to feel all of this? According to the nutritionist, it is best to opt for “soups, broths, roasts and vegetable stews”, which leave the person much more satiated than processed foods. “Broths can be made with protein, vegetables and carbohydrates, or, if we are talking about weight loss, the person can even make them with just vegetables and protein, for example with eggs, meat or fish”, he explained.

Furthermore, It is also necessary to strengthen our immunity at this time, so it is best to incorporate foods that contain vitamin C in your meals, such as oranges, kiwi or lemons. “It would always be a good idea to consume at least one or two pieces of fruit rich in vitamin C in the morning,” he said. Prioritizing protein is also essential, and “foods such as kefir, natural yogurt and kombucha” are examples of probiotics that promise to leave people feeling fuller.

“Hydration is also very important. Our body ends up reducing thirst, and it is important to understand that we continue to need a lot of water. We can even mix the water with lemon, ginger, mint, or make tea“, added Joana Martins, who also highlighted the importance of physical exercise, sleep and good bowel function at this time of year. “Fiber is also very important for keeping our intestines functioning properly. Bet on oats, raw vegetables, chia foods, for example.”

Another type of food that we can incorporate are sweet potatoes, pumpkin, chestnuts and dried fruits and, if you don’t know how to adjust them to your needs, the nutritionist has the perfect tips: “Sweet potatoes are easy to include, not only in the dish, but also in soup, making a warm soup, for example with sweet potatoes, pumpkin and carrots. We can also add chestnuts to the dish to replace rice or potatoes, and, for dried fruits, we can make them an afternoon snack, or add them, for example, to some oatmeal.”

In the end, the goal is to always give priority to protein and vegetables, which can be roasted, boiled, cooked in the oven or in whatever way suits you best. “Always eat the vegetable part first, and reduce the potato part a little, because what satiates us and is more nutritious is protein and vegetables”, said Joana Martins, finishing with a golden tip: start adding just “one tablespoon of olive oil per meal”, and this will help a lot in cutting fat for a time of year when healthy eating really has to be a priority.