The clocks have gone back, our summer wardrobes have been packed away and we’re starting to plan for Christmas. It’s official, winter is here. There’s a lot to celebrate about winter, but colder weather and darker days also means the start of the dreaded cold and flu season.
Dr Emma Derbyshire, registered Public Health Nutritionist, shares her top tips for how to stay healthy and keep your immune system strong this winter.
“When we layer up with jumpers and coats there is also the temptation to relax our eating habits and warm up with wintery indulgences. The good news is, there is plenty that can be done to help stay healthy this winter.
Tip 1 – Stay hydrated. Even when the weather gets colder don’t forget to drink plenty of water at regular intervals throughout the day.
Tip 2 – Avoid over-eating to warm up and try to include exercise into your daily routine.
Tip 3 – Snack on fresh fruits such as strawberries to provide a daily vitamin C boost. Strawberries also provide vitamin K, manganese, folic acid, potassium, riboflavin, vitamin B5, B6, copper, magnesium and phytonutrients, so make the perfect healthy winter snack.
Tip 4 – Eat foods that naturally have a high nutrient density – fresh fruits, vegetables, nuts and seeds.
Tip 5 – Keep track of meal and snack frequency. It can be very easy for seasonal extras to creep into diets which can drive up salt and saturated fat intakes – so keep a log handy.
Berries are the perfect example of a winter snack that are full of vitamin C. For example, just 7 strawberries (80g – a portion) provide the recommended daily amount of vitamin C which contributes to the normal function of the immune system along with the reduction of tiredness and fatigue. Strawberries can be enjoyed on the go, used to brighten up lunchboxes or popped into reusable snack pots for a quick winter vitamin C boost.”
Vitamin C Comparator.
|Typical Wintery Snacks||Amount of Vitamin C (mg/100g)|
|Citrus fruit, easy peelers||42|