1-855-410-7971
I agree that winters can be too demanding, just like the last-born child who expects us to handle everything. But you don’t need to feel overwhelmed because I am here to help. Here, you will find tips and advice on how to eat well and fully enjoy the weather.
Why is It Important to Have a Good Diet in Winter?
You may experience mood changes, low energy, and winter blues, all due to drastic weather changes. However, a good diet can help you address these challenges and keep illnesses like the flu and other viruses at bay. A nutrient-rich diet has the potential to strengthen your immune system while improving your mood and energy levels, even on the coldest days. Have you ever noticed that despite wearing warm clothes or layering properly, you still feel cold? But as soon as you eat something, your body naturally begins to trap and generate heat. That’s why a good diet is important in winter.
Apart from a healthy diet keep yourself active through different exercises and stay safe!
Tips for Nutritious Rich Foods:
You should adopt these 6 tips into your next meal to make it winter-friendly.
1. Include Lean Proteins and Healthy Fats:
Lean proteins (lower in calories and fats) are a great source of nutrition. As seniors are more fall-prone, a protein-rich diet can help you build muscle strength. Hence, reducing the risks of falls and injuries.
Don’t forget healthy fats (unsaturated fats) in your diet, as they are an essential source of nutrition. They provide fatty acids that your body cannot produce on its own, making them a necessary part of your meals. Healthy fats also improve the immune system and help the body absorb certain vitamins such as A, D, E, and K.
Be mindful of the difference between healthy and unhealthy fats
2. Ensure Source of Vitamins & Calcium:
Limited exposure to sunlight can lead to a deficiency of Vitamin D, which is essential for calcium absorption in the body. To prevent mood changes and maintain bone health, make sure to include Vitamin D-rich foods in your diet.
Additionally, seniors are more likely to catch infections and viruses in cold weather, so it’s important to include Vitamin C and antioxidants in your meals to boost immunity and overall health.
3. Focus on Calory Intake:
Before we move on, here’s something you should know:
Healthy calorie intake depends on your activity level, but general guidelines suggest:
- 1,600 to 2,200 calories per day for women
- 2,000 to 2,800 calories per day for men
You should focus on nutrient-dense foods rather than “empty calories” from sugary or processed items. You can aim for meals rich in lean proteins, healthy fats, whole grains, and fresh vegetables to make every calorie count.
4. Make Use of Seasonal Ingredients:
Winter offers a variety of seasonal ingredients that can add a special touch to your meals. Root vegetables are rich in vitamins A, B, and C, while squash varieties like butternut and acorn are great sources of potassium, vitamin B6, and fiber.
5. Stay- Hydrated:
Where we are discussing the importance of nutrition, staying hydrated is equally important. For some people, water can taste really boring, but taking it in small quantities throughout the day can make a significant difference. Adding a slice of lemon, cucumber, or a few mint leaves can enhance its flavor and make it more appealing. Warm herbal teas, clear broths, and water-rich foods like soups, oranges, and cucumbers are excellent alternatives to staying hydrated.
Dietitian Victoria Taylor emphasizes the importance of staying hydrated, even in colder weather:
It’s important to keep drinking, even if you don’t feel as thirsty as you did in the summer
Reduce caffeinated beverages and alcohol, as they can lead to fluid loss.
How We Can Help?
From planning meals and grocery shopping to cooking delicious food and sharing them with you, our caregivers are here to make mealtime easy. They’re here to help you stay healthy by providing personalized care that caters to your unique needs. Whether you need support for a few hours a day or around the clock, we’re here to make it work for you. Reach out to us for a free assessment.
My Thoughts:
Winter doesn’t mean you can’t savor the joy of eating. With a little extra care, your meals can be both nutritious and satisfying. I’ve highlighted the nutrients and seasonal foods that can benefit you during this cold weather. Just be mindful of your food portions and ensure they align with your body’s requirements. By incorporating these tips into your daily routine, you can stay healthy and active regardless of the weather.
FAQ’s
1. How do you manage cold weather in Canada?
Managing cold weather starts with dressing warmly. Wear layers, including a thermal base layer, warm sweaters, and a coat with good insulation. Don’t forget a knit cap or toque, scarf, gloves, and proper boots. Stay indoors during extreme cold, drink warm beverages, and ensure your home is heated properly.
2. What are the two most common cold-related injuries people have to protect against in Canada?
Frostbite, windburn, and frostnip are injuries you should protect yourself from during cold weather. These occur when the skin and tissue freeze, usually affecting the fingers, toes, ears, and nose, as these areas lack major muscles to produce heat.
3. Why you should eat more in winter?
4. How do I stay active during winter?
Try light indoor exercises, walking in malls, or yoga to keep moving without going outside in the cold.
5. How can I prevent slips and falls in winter?
Wear boots with good grip, use walking aids like canes with ice tips, and always clear your walkways of snow and ice.
Fakiha is an experienced writer at ConsidraCare with an optimistic interest in life. She has a proactive approach to improving health and wellness for seniors. She offers well-researched and thoughtful information to help individuals make informed healthcare decisions for themselves and their loved ones.
