7 minute read
MS RD CDN
Health & F tness
By Aliza Beer MS, RD, CDN
The summer months are known for a plethora of fresh, delicious, and nutritious produce. Saying farewell to plums, peaches, nectarines, blueberries, and watermelon may be disappointing, but there is much to look forward to in the months ahead. The winter season has its own list of superfoods, foods that deliver an abundance of vitamins and minerals with antioxidant power. These foods are believed to offer health benefits and may be linked to disease prevention.
Buying seasonal foods has a number of advantages, including being cheaper, fresher, and more nutritious than their out-of-season counterparts. The nutrient density of produce is affected by how long it sits on the shelves. The longer it sits on the shelves, the less nutrients and antioxidants are available in that produce.
Let’s explore some in-season superfoods that you should be eating now. • Winter Squash: Butternut, acorn, and delicata squash are in season beginning in early fall. Winter squash is a great source of vitamins C and B6, magnesium, beta carotene, and fiber. These will all help to lower blood pressure and cholesterol and boost immunity. The delicata squash is a less carby option and can easily be roasted as a lower calorie side dish. First wash the skin (it’s edible), slice the squash in half horizontally, scoop out the seeds, and cut half-moon shaped slices. Place slices of squash on a parchment paper-lined cookie sheet. I spray some olive oil, sprinkle on kosher salt and herb de provenance, or you can make it sweet by using cinnamon and nutmeg. Roast at 400°F until the edges get brown and crispy. Butternut squash is a favorite
and filling winter soup option as well. • Ginger: Ginger is excellent for soothing upset stomachs, improving digestion, and boosting immunity. Certain chemical compounds in ginger may help your body ward off germs. They are also good at halting the growth of some bacteria like E. coli and shigella. Ginger is known for calming nausea, especially during pregnancy, or queasiness caused by seasickness or chemotherapy. Ginger is available all year-round but the freshest roots are harvested in the winter months. Use a little bit of ginger in any of your Asian dishes like a chicken and veggie stir fry, or make yourself a cup of hot ginger tea. • Citrus Fruits: Fruits like oranges, grapefruits, clementines, and lemons are loaded with vitamin C, a potent antioxidant that will help fight off colds and flu. They are also high in minerals and phytochemicals, which may help reduce the risk of cancer. Grapefruit is a wonderful winter fruit snack and a great fat-burner. (Warning: if you are taking a statin, please discuss with your physician if/and when you are permitted to eat grapefruit, since it might interfere with statin absorption.) Adding lemon wedges to your ginger tea would be taking this healthy beverage to a whole new level! • Apples: There’s a good reason why an apple a day keeps the doctor away. It is another excellent source of vitamin C and fiber. Fiber is important for good heart health, helps lower cholesterol levels, reduces the risk of strokes, and helps control blood sugar. Apples are a rich source of antioxidants, including quercetin, which has been shown to have a neuroprotective effect. In one study, it appears to help neurons survive and continue to function and might be beneficial in prevention of age-related neuron loss. Antioxidant-rich foods also help prevent the oxidative stress that causes cell damage, which may lead to the development of certain cancers.
Favorite diet tip: baked apples are warm and sweet and you feel as though you are having a real treat! Core the apple, sprinkle on some cinnamon, put into a pan with some water. Cover and bake at 375°F for 1½ hours. You can even add a spritz of sugar-free whip and cinnamon/ nutmeg onto your hot baked apple. Sounds like heaven on a cold winter night! • Brussels Sprouts: This is one of my best-loved winter veggies in terms of taste and nutrients! They are high in vitamins K and C and also contain folate, manganese, potassium, and vitamin B6. Brussels sprouts are typically harvested in late fall into winter. I trim off the ends, halve and clean them, then toss them with some olive oil, salt, pepper, and a drizzle of silan (date syrup). I then roast them on a cookie sheet at 400°F until they look brown and crispy. They make a healthy side dish at dinner, and you can throw the leftovers into your salad the next day. • Sweet Potatoes: Sweet potatoes are cousins to the squash but king of the beta-carotene brigade. Sweet potatoes are one of the richest sources of this antioxidant, which fights free radical damage and inflammation. They are also high in fiber and water. Although sweet potatoes are considered a “carby” vegetable, they are the healthiest carbs you could possibly put into your body. They are all natural and unprocessed, unlike most breads, crackers, and wraps. I’ve seen many clients achieve great success by eliminating the bread carbs and replacing them with sweet potatoes.
I love mine cut up into French fry shape, drizzled with olive oil, kosher salt and coarse black pepper. I roast mine at 400°F for about 30 minutes. Air-frying them would be another great method of cooking them, and the kids will never suspect that they weren’t actually fried! Their peak season is from October to December. • Pomegranates: They come
into season Rosh Hashana time and are good through February. Pomegranates are one of the healthiest fruits and have up to three times more antioxidants than green tea! In addition, pomegranates provide other nutrients, including folate, vitamins K, E, and B6, potassium, and fiber. I love sprinkling them into my salads for extra color, flavor, and crunch. They make a great topping for your Greek yogurt as well. • Broccoli: Surprisingly, broccoli is an excellent source of vitamin C. One cup contains more than 100 percent of your daily needs! Additionally, studies have shown that cruciferous vegetables like broccoli contain compounds which may be protective against cancer. Broccoli is an easy and delicious side dish that can be made many different ways, from broccoli “rice” to chicken and broccoli stir fry, to burnt broccoli (my fave), and broccoli soup – always a crowd pleaser, especially in the winter.
• Persimmons: Although not a fruit typically found in most homes, the persimmon makes up in nutrients what it lacks in size. One persimmon contains half of the recommended daily intake of vitamin A, which is crucial for immune function and eye health. They are also rich in the antioxidant lycopene, which helps protect the skin from UV damage, and helps the skin to retain its moisture for a more youthful look. Just one persimmon contains 6 grams of fiber, making it a weight-loss friendly food. Eat it fresh as a snack or cut it up into your salad.
The winter may not offer the same abundance of produce that the summer months do, but there is an important value to quality over quantity.
The nutrients provided by the winter produce are significant and plentiful.
Every meal should include protein and veggies. Don’t be intimidated by a vegetable that you are unfamiliar with or haven’t eaten before. Most vegetables can be either roasted or turned into soups.
The bulk of your snacks should be fruit. If you know you will be out for
hours, it is a great idea to take along an apple or a few clementines; they travel well and don’t require refrigeration. Being prepared with a fruit snack will save you from buying the protein bar (aka candy bar) or the bag of chips on the run. Move away from the aisles of processed and packaged foods – they are full of sugar and empty calories – and spend more time getting acquainted with the produce department. You will feel (and probably look) better, and also positively impact and improve your health.
Wishing my readers a healthy and safe winter!
Aliza Beer is a registered dietitian with a master’s degree in nutrition. She has a private practice in Cedarhurst, NY. Patients’ success has been featured on the Dr. Oz show. Aliza can be reached at alizabeer@gmail.com, and you can follow her on Instagram at @alizabeer.
