Healthiest Winter Foods

• Healthiest Winter Foods

  Winter Wonder Foods
  by Vicki Salemi
  
  
  Although winter months are often synonymous with dreaded cold orflu-like symptoms, when it comes to warding off infectious germs nothing reaps more positive health benefitsthan fueling your diet with nutrients. Rich in vitamins, minerals and fiber, in order to help maintain and strengthen your immune system, certainfoods bring truth to the saying, "You are what you eat."

• Healthiest Winter Foods

  Blueberries
  
  Blueberries contain anthocyanins and other antioxidant pigments and phytochemicals, which may have a role in reducing the risks of some diseases including cancer. According to Laura Lewis, certified clinical nutritionist and author of 52 Ways to a Healthy You, "One cup per day would be optimal. You can not over eat these little powerful guys." As for an extra benefit in the winter? Stick them in the freezer and eat them frozen. She adds, "Just go the unsweetened variety if you go frozen." To get some blueberries in your winter diet try a blackberry and blueberry pie.

• Healthiest Winter Foods

  Plain Yogurt
  
  When this dairy product produced by the bacterial fermentation of milk is eaten, Laura Lewis says the nutritional benefits are all good. "Loaded with probiotics essential to keep you healthy all year long, good bacteria line the intestines warding off 'invaders' and also assists in optimal absorption of nutrients." She recommends one cup daily of the non-fat or low fat varieties. Plus, if it's too plain feel free to add a scoop offrozen mixed berries.

• Healthiest Winter Foods

  Broccoli
  
  Filled with health promoting vitamins, minerals and fiber, broccoli is still one of the most nutritional foods packing a punch, especially during winter months when immune systems are low. Low in calories and containing over 150 health promoting phytochemicals such as sulfurophane, known for its cancer protective powers, broccoli certainly is at the top of the healthy foods list. Experts recommend consuming at least one cruciferous vegetable, 1/2 cup such as broccoli on a daily basis. If broccoli by itself doesn't make you hungry, try getting your daily does with some spicy orange beef and broccoli stir-fry or shrimp with broccoli.

• Healthiest Winter Foods

  Citrus Fruits
  
  Grapefruits and oranges and tangerines, oh my! Molly Morgan, registered dietician and certified dietitian-nutritionist and owner of Creative Nutrition Services, says citrus fruits are some of the healthiest winter foods which help keep you strong. "They provide vitamin C, which your body especially needs a boost of during the winter to keep your immune system up. For example, one grapefruit will provide about 130 percent of your daily vitamin C needs!"

• Healthiest Winter Foods

  Winter Squash
  
  The nutritional composition of winter squash, such as butternut squash, packs the perfect blend of nutrients to help keep winter colds at bay. Molly Morgan explains, "For example, one cup of butternut squash provides about 450 percent of your daily Vitamin A needs. This vitamin is a key player in maintaining a healthy immune system." Plus, she mentions winter squash has vitamin C, iron and calcium as well. A simple way to enjoy winter squash is to scoop out the seeds, bake it at 350 degrees for about forty-five minutes, and sprinkle with a little brown sugar. Get your winter squash fix with some butternut squash risotto .

• Healthiest Winter Foods

  Kale
  
  "This superstar dark leafy green is without a doubt one of the healthiest foods you can eat providing more nutrition per unit calorie than almost any other food," says Dr. Ann Kulze, CEO and Founder, Dr. Ann & Just Wellness, and author of Dr. Ann's 10-Step Diet, a simple plan for permanent weight loss and lifelong vitality. Convinced yet? Kale provides seventeen essential nutrients including 100 percent of the RDA for vitamin A and vitamin C in a single serving. She adds, "Kale tops the list of the most potent antioxidant vegetables." The recommendation is at least one cup daily. Stay healthy by adding some sauteed kale or herb stuffed and pan roasted chicken with cider to your dinner.

• Healthiest Winter Foods

  Pumpkin
  
  Pumpkin is often overlooked for its nutritional component but it packs a punch when it comes to a convenient, inexpensive food bolstered by nutrients. Dr. Kulze explains, "Low in calories, high in fiber and providing the most concentrated package of disease-busting carotenoids known, canned pumpkin is an underutilized superstar food." Carotenoids play a central role in the health of your heart, eyes, skin and the immune system, which makes this food particularly effective in the winter. Learn to love pumpkin with some black cat pumpkin spice bread.

• Healthiest Winter Foods

  Apples
  
  An apple a day keeps the doctor away -- especially during the long winter months. According to David Grotto, RD, LDN, and author of 101 Foods That Could Save Your Life, when eating an apple it's important to eat every part of it except the core. "Almost half of the vitamin C content is just underneath the skin. Apples are rich in fiber, a source of both soluble and insoluble fiber." One medium apple or half a cup a day is the recommended serving.

• Healthiest Winter Foods

  Heart Healthy Soup
  
  Nothing says lovin' on a cold winter day more than a warm bowl of soup so when it comes to eating the "right" types of soup experts suggest going for a heart healthy bowl that's low in sodium and high in fiber. As for a perk to eating a bowl of healthy soup? Variety is key. Mixing it up with a variety of vegetables such as beans, spinach and carrots as well as protein, such as low-fat turkey, keeps the calories low and fiber content high. For recipes like chicken taco soup take a peek at our slow cooker recipes cookbook.