How can you stay healthy throughout the winter, support your immune system, and avoid viruses? By ensuring quality sleep, increasing physical activity, and, of course, maintaining a balanced diet. Here are Barbara Valla’s top 10 tips, a dietitian-nutritionist based in Lyon.
This winter, why not take care of yourself by focusing on your diet? It’s well-known that a significant part of your health is determined by what you eat. With the chill and seasonal viruses around, adopting good dietary habits is the best way to welcome spring in good health. Barbara Valla, a dietitian-nutritionist in Lyon, shares the secrets to a nourishing, balanced diet that will keep your energy levels up, boost your mood, and strengthen your immune system during the winter months—the season known for its indulgences! Follow along!
What to Eat in Winter: Raw and Seasonal Products
1. Cook with Raw Ingredients
Avoiding processed and ultra-processed products with lengthy ingredient lists can help you steer clear of harmful additives. “The best way to do this is by choosing raw, high-quality foods that are richer in vitamins and minerals and preparing them yourself,” explains Barbara Valla. This approach is effective in overcoming chronic fatigue and is ideal for supporting immune health.
2. Choose Seasonal Fruits and Vegetables
Indeed, the market stalls may not be as vibrant as in the warmer months. However, to maximize your nutrient intake, opt for seasonal fruits and vegetables that haven’t been grown in greenhouses. “Winter is the time for squashes, cabbages, leeks, fennel, beets, apples, pears, clementines, and oranges.” A handy tip: don’t hesitate to buy frozen fruits and vegetables. Frozen shortly after harvest, they often retain a larger portion of their vitamins, and can sometimes be more nutrient-dense than their fresh counterparts.
This Winter, Focus on Your Immune System
3. Include Proteins in Your Meals
“Proteins play a crucial role in antibody production. With all the viruses circulating in winter, they help support the immune system.” An inactive person should aim for 0.8g of protein per kilogram of body weight each day; for example, a 65 kg woman should consume about 52g of protein. “This could look like two 100g beef patties, or four eggs, or 500g of a mix of legumes and grains.”
4. Select the Right Carbohydrates
“Carbohydrates are our fuel. Those exposed to the winter chill, perhaps from working outdoors, should increase their carbohydrate intake. However, if you work in a heated environment, your carbohydrate needs remain consistent regardless of the weather,” advises Barbara Valla. Starchy foods like pasta, rice, and potatoes provide complex carbohydrates that offer sustained energy, and should be included in every meal.
To Combat the Cold, Opt for Healthy Fats and Legumes
5. Embrace Healthy Fats
“One important function of fats is to protect us from the cold,” Barbara Valla reminds us. “Our layer of fat acts as thermal insulation.” Therefore, it’s important not to shy away from fats. “It’s best to vary your oils and focus on foods that are rich in omega-3 fatty acids (like flaxseed, canola, or walnut oils; sardines, and mackerel) which have anti-inflammatory properties.”
6. (Re)Discover Legumes
Legumes are often neglected in our meals, and that’s a mistake as they are packed with benefits. “They are an excellent source of plant-based proteins that can reduce reliance on animal proteins.” But that’s not all! Beans, chickpeas, and lentils are also rich in many vitamins and minerals, as well as complex carbohydrates, providing quality energy.
In Winter, Don’t Forget to Hydrate!
7. Prioritize Hydration
“We often feel less thirsty because it’s cold and we sweat less. However, with indoor heating, we become dehydrated just as we do the rest of the year. Water helps in eliminating waste from the body.” Therefore, aim to drink at least 1.5 liters daily.
8. Spice Up Your Dishes
Herbs like coriander, ginger, garlic, and turmeric can help fend off winter ailments. They also add flavor to your meals, allowing you to use less salt.
9. Try Probiotics
“Probiotics support our gut flora and hence our digestive health. If you take antibiotics to treat a winter infection, they can disrupt your gut flora, thus probiotics can help restore it.” They can be found in fermented foods: yogurt, sauerkraut, pickles, and sourdough bread…
10. Choose Your Supplements Wisely
“A balanced diet usually covers almost all nutritional needs. However, in winter, with less sunlight, there may be a deficiency in vitamin D, which makes supplements reasonable,” explains Barbara Valla. Vitamin D is crucial for bone mineralization and reinforcing our immune system. “Some people might also lack vitamin C, mainly found in kiwis and strawberries, which are less available in winter.”
TIP TO REMEMBER
Barbara Valla’s additional advice: “Occasionally, it can be beneficial to use a propolis spray. This can help with respiratory infections, especially at the onset of a cough or if you feel a slight irritation in your throat. Of course, this does not replace consulting your doctor, especially if the infection is more severe.”
