Food as Medicine: December 2024

You don’t need to deprive yourself, eat only boring foods, or take your treats with a side order of guilt. Instead, by practicing a bit of defensive eating and cooking, you can come through the holidays without making "go on a diet" one of your New Year’s resolutions.

1. Budget wisely. Don’t eat everything at feasts and parties. Be choosy and spend calories judiciously on the foods you love.
2. Take 10 before taking seconds. It takes a few minutes for your stomach’s "I’m getting full" signal to get to your brain. After finishing your first helping, take a 10-minute break. Make conversation. Drink some water. Then recheck your appetite. You might realize you are full or want only a small portion of seconds.
3. Distance helps the heart stay healthy. At a party, don’t stand next to the food table. That makes it harder to mindlessly reach for food as you talk. If you know you are prone to recreational eating, pop a mint or a stick of gum so you won’t keep reaching for the chips.
4. Don’t go out with an empty tank. Before setting out for a party, eat something so you don’t arrive famished. Excellent pre-party snacks combine complex carbohydrates with protein and unsaturated fat, like apple slices with peanut butter or a slice of turkey and cheese on whole-wheat pita bread.
5. Drink to your health. A glass of eggnog can set you back 500 calories; wine, beer, and mixed drinks range from 150 to 225 calories. If you drink alcohol, have a glass of water or juice-flavored seltzer in between drinks.
6. Avoid alcohol on an empty stomach. Alcohol increases your appetite and diminishes your ability to control what you eat.
7. Put on your dancing (or walking) shoes. Dancing is a great way to work off some holiday calories. If you are at a family gathering, suggest a walk before the feast or even between dinner and dessert.
8. Make room for veggies. At meals and parties, don’t ignore fruits and vegetables. They make great snacks and even better side or main dishes — unless they’re slathered with creamy sauces or butter.
9. Be buffet savvy. At a buffet, wander ’round the food table before putting anything on your plate. By checking out all of your options, you might be less inclined to pile on items one after another.
10. Don’t shop hungry. Eat before you go shopping so the scent of Cinnabons or caramel corn doesn’t tempt you to gobble treats you don’t need.
11. Cook from (and for) the heart. To show family and friends that you reallycare about them, be creative with recipes that use less butter, cream, lard, vegetable shortening, and other ingredients rich in saturated fats. Prepare turkey or fish instead of red meat.
12. Pay attention to what really matters. Although food is an integral part of the holidays, put the focus on family and friends, laughter and cheer. If balance and moderation are your usual guides, it’s okay to indulge or overeat once in a while.

Winter healthy eating tips include:

• Eating root vegetables, such as carrots, beets, and parsnips, which are rich in fiber and antioxidants.
• Eating vitamin D-rich foods, such as fortified dairy products and cold-water fish, to support bone health and immune function.
• Eating oatmeal, soup, and whole grains, which are warm, filling, and provide complex carbohydrates and fiber.
• Eating citrus fruits, berries, and leafy greens, which are high in vitamin C and other immune-boosting nutrients.
• Eating mood-boosting snacks, such as nuts, seeds, avocado, and dark chocolate, which contain healthy fats and magnesium.
• Eating immune-boosting choices, such as garlic, ginger, cinnamon, and basil, which have anti-inflammatory and antiviral properties.
  

Healthy foods to eat during winter

Not only are the following food options healthy, but did you know they can also boost your mood? Psychologist Susan Albers, PsyD, adds in her vitamin D-rich favorites, to Czerwony’s recommendations, below.

Root vegetables

Local produce can be hard to find when cold weather hits. But root vegetables like beets, carrots and turnips can withstand the cold, so local farmers can provide fresh produce — and you can reap the benefits. Roast carrots for a boost of beta-carotene, or boil turnips for vitamins C and A.

Vitamin D-rich foods

“Vitamin D-rich foods are the number one food item to consider adding to your menu during the winter months. People who have more emotional eating during the fall are shown to have lower levels of vitamin D, which is associated with more anxiety and depression,” Dr. Albers explains.

She says a great source of vitamin D is shitake mushrooms. Other good options include salmon, egg yolks, fortified cereals, milk and red meat.

Oatmeal

Oatmeal is much more than just a convenient breakfast food; it also provides nutrients that are essential during the winter. Oatmeal can be changed up by adding warm spices like cinnamon, cardamom and nutmeg without adding calories, fat, sugar or salt. And oatmeal is high in zinc (important for proper immune function) and soluble fiber (associated with heart health). Although instant oatmeal is more convenient, it’s a bit more expensive. To eat healthy on a budget, go with old-fashioned oats.

Soup

Soup is winter’s perfect food — as long as you hold the cream, salt and beef. Look for soup recipes that call for chicken broth, vegetable broth or water as the base and include a lot of vegetables. Adding canned or dried beans or lentils to your soup adds fat-free protein, as well as much needed fiber. Protein and fiber both curb your appetite by slowing down digestion and controlling blood sugars, which can help with controlling hunger and bolstering mood. Pair your soup with a side of 100% whole-grain crackers for a dose of grains, too.

Mood-boosting snacks

Cravings and emotional eating are also common this time of year. Try avoiding grabbing those sugary and processed snacks, which can drag down your mood over time. Instead, Dr. Albers recommends sweet potatoes, beets and walnuts. Spicy roasted chickpeas are another alternative.

Immune-boosting choices

Dr. Albers says what you eat can not only impact your mood and sleep, but also your immune system.

“One of the best things you can do to help your immune system and boost your mood is add foods that are high in vitamin C. These are foods like citrus fruits, oranges, mangoes, lemons, kiwis, but they are also found in broccoli, bell peppers and strawberries,” she advises.

Spicy tuna roll

For a surprising alternative to typical comfort foods — often loaded with fat and sugar — try sushi. Choose rolls lined with tuna or salmon. Both are good sources of vitamin D. During the winter months, when you have limited exposure to the sun, food sources of the bone-healthy vitamin become even more essential. Vitamin D deficiency is associated with impaired growth, weakening of your bones and even risk of heart disease.

Broccoli and cauliflower

Aside from getting the flu shot and washing your hands regularly, these cruciferous vegetables may be your top defense against winter illness. Broccoli and cauliflower are both high in vitamin C, which is associated with enhanced immune function. If you can’t find fresh versions, don’t fret — frozen broccoli and cauliflower are just as nutritious.

Why eating healthy in winter matters

Czerwony and Dr. Albers both agree that mindful, healthy eating choices are helpful to a stress-free lifestyle. If you’re feeling overwhelmed about overhauling your whole diet, take it one step at a time, or substitute one snack at a time. And remember, seasons change!



Winter Sun Health

The importance of sunlight includes:

• Vitamin D production: Sunlight stimulates the production of vitamin D, which is crucial for bone health and immune function.
• Supporting bone health: Vitamin D helps with calcium absorption, promoting strong bones.
• Lowering blood pressure: Sunlight exposure has been linked to lower blood pressure.
• Preventing disease: Sunlight has various health benefits beyond just brightening our days.
• Promoting good mental health: Exposure to sunlight increases serotonin levels, helping alleviate symptoms of depression and anxiety.
  

Thank you for participating to our Food as Medicine Program through our partner schools. Your participation has brought more than just health to your table—it's brought joy and community spirit. As we aim to grow and refine this initiative, we deeply value your perspectives and experiences. Please click HERE or scan the QR code for very brief survey.