Do you feel you eat more during the winter months? You are not alone. Our biological makeup is geared to prepare us for survival during long, cold winters. This may account for food cravings, specifically carbohydrates, fats, and sugars, during the winter weather. The frosty air and dark nights may also keep us cooped up, contributing to mindless eating – whether out of habit or just sheer boredom. Avoid the “winter weight-gain blues” with these simple winter meal planning tips:
- Aim to include at least one salad-based meal each week.
When the cold weather sets in and snow falls, regular salads are often the first thing off the menu. Get creative with salads and add roasted vegetables, whole grains, lentils and beans and/or lean protein or fish for a satisfying and balanced meal. This Chicken Kale Crunch Salad is fresh, crunchy and full of favor. Tender chicken pairs with kale, cabbage, and toasted almonds, all tossed in a creamy honey lemon vinaigrette. It’s quick to make (only 15 minutes), satisfying, and perfect for lunch or dinner when you want something simple, tasty, and healthy. - Make a hearty veggie-filled soup.
Soup is an easy way to get fiber-filled vegetables into your winter diet. Toss just about anything into a soup pot. Add legumes, whole grains and veggies from your refrigerator, pantry or freezer. Don’t miss out on this Tuscan White Bean Soup. With its delicious blend of hearty vegetables, tender cannellini beans and savory sausage, this nutrient-dense soup is sure to warm your spirits! - Create a Grain Bowl.
Bowls can be made with leftovers or individualized on the spot with little effort. Simply layer a whole grain, such as quinoa, farro or brown rice, add some roasted or stir-fried vegetables and toss in a lean protein for a quick and versatile meal. These Taco Bowls are a fresh and healthy way to enjoy your favorite Mexican flavors. Made with seasoned ground chicken, fresh veggies, rice, and beans, they’re topped with a creamy salsa verde. Perfect for lunch or dinner, they’re easy to make and great for meal prep. - Include Fruit Regularly.
Enjoy fruit as an appetizer, side or dessert. Include fruit in a salsa or in a smoothie. Use fresh, frozen or canned fruits. Mandarin oranges are great to snack on – and they are delicious in a winter green salad! Enjoy grapes and apples in this lightened up classic, Waldorf Salad, by substituting fat-free yogurt for high fat mayonnaise. - Snack on Veggies.
Prep some vegetables in advance for a quick and healthy snack. Pair with this tasty Blue Cheese Dressing. This creamy and tangy dressing is perfect for topping salads or serving as a dip with wings, veggies, and snacks. Lightened up with Greek yogurt, it keeps the flavor you love while being a healthy choice to enjoy regularly. - Aim to Eat a Fruit and/or Vegetable each meal.
Use raw fruits and vegetables to round out a quick meal. Roasted Vegetables are also great to keep on hand to add some extra nutrition to your plate. - Eat a Green Leafy Vegetable at least once a day.
Go for the greens – add lettuce to a sandwich, toss spinach into a soup, or make a fresh pesto with basil and spinach. - Eat the Colors of the Rainbow.
Try to enjoy a variety of fruits and vegetables during the week for micronutrient needs. - Stay Hydrated.
Thirst is often confused for hunger. Enjoy a refreshing glass of water with a squeeze of lemon or lime. Or, warm up with this healthy Hot Cocoa on a cold winter night. - Commit to Meal Planning.
Not everyone is a chef, but you can still take charge of your diet to optimize your health and wellbeing this winter. When meal planning, prep enough extra ingredients for leftovers or use to create other fabulous meals! You can always swing by the prepared foods counter at McCaffrey’s for a quick meal and inspiration.
