And yet another list!
I am sure many of you have tackled healthy eating as part of those healthy living resolutions. As the winter approaches it’s peak temperatures (it is currently about 8 degrees F in NYC) it’s easy to gravitate toward comfort foods that may not always be the healthiest choices. However nourishing your body with whole, nutrient-dense foods that support your immune system and keep you feeling energized is just as important and is a great reset for the body during the new year.
In this blog post, we’ll share clean eating tips for the winter months, along with some simple, delicious recipes to help you stay healthy, happy, and well-fed all season long!
1. Embrace Seasonal Veggies for Maximum Nutrition
I am a big believer in adjusting any menu and shopping items based on the season. Winter is full of hearty, nourishing vegetables that are packed with vitamins, minerals, and antioxidants to help support your body during the colder months. Stock up on winter greens like kale, collard greens, and spinach, as well as root vegetables like sweet potatoes, carrots, and parsnips.
Tip: Roast root vegetables with olive oil, garlic, and fresh herbs for a simple, flavorful side dish. Add a handful of greens to soups and stews or even your smoothies for an extra dose of nutrition!
2. Boost Your Immune System with Vitamin C
This was an especially intense year when it came to colds and flus. I know I myself started the year under the weather with a sinus infection I couldn’t kick for two weeks! While I lived off a variety of soups and vitamin C tablets, it’s important to fuel your body with foods that support a strong immune system to prime yourself to fight any ailments in advance.
Vitamin C-rich foods—such as citrus fruits (oranges, grapefruits, lemons), bell peppers, broccoli, and kiwi—are great for fighting off colds and keeping you healthy throughout the season. I ALWAYS start my day with room temperature water with lemon no matter what the season. Ginger and turmeric are also a go-to of mine. Sometimes I boil hot water and some fresh ginger for a tea that boosts my immune system, and is great for anti-inflamatory and bloating purposes. I use it again in addition with tumeric in a great immune system boosting smoothie when I am sick (recipe linked down below)
Tip: Start your day with a warm citrus tea or add a squeeze of lemon to your water for a fresh vitamin C boost!
Recipe: Immune-Boosting Smoothie
Ingredients:
- 1 orange, peeled
- 1/2 lemon, peeled
- 1-inch piece fresh ginger, peeled
- 1 inch piece turmeric
- 1 cup of carrots
- Black pepper (activates tumeric)
- Water
- Ice cubes (optional)s
3. Stay Hydrated with Herbal Teas and Broths
Cold weather can make us less inclined to drink water, but staying hydrated is just as important in the winter months. If cold water feels unappealing, try hydrating with herbal teas (like green tea, chamomile, or the ginger tea I mentioned) or homemade broths. These warming beverages will help keep you hydrated, comforted, and nourished all day long. Both options provide so many health benefits as well, and I often adjust what I gravitate towards by listening to my body and adjusting to what it is asking for.
Tip: Make a big batch of homemade vegetable or bone broth to sip on throughout the week. It’s full of nutrients and perfect for keeping your body warm and cozy!
4. Add Warming Spices to Your Meals
Winter is the perfect time to experiment with warming spices that not only add depth of flavor to your meals but also have powerful anti-inflammatory properties. Circling back to spices like ginger, turmeric, and also cinnamon, and cayenne pepper can help support your digestion, boost your metabolism, and add a little heat to your dishes. For example, add cinnamon to your oatmeal, turmeric to soups, or cayenne pepper to roasted vegetables for a cozy, flavorful kick can give that necessary nudge to eating clean and keeping you healthy.
5. Choose Foods For Sustained Energy
During the winter, you may crave more comfort foods, but in with clean its in mind opt for whole grains like quinoa, brown rice, farro, and oats. These provide sustained energy, fiber, and essential nutrients while helping to keep you full longer. Eggs, Greek Yogurt, and lean protein are also great options.
Tip: Greek Yogurt is so versatile and is one of my go-to choices for a healthy breakfast or snack. I love adding a bit of honey (especially when homemade), and whatever fruits are in season and I have on hand. You can also add a few tablespoons to a smoothie for the nutrient boost and an added creamy consistency.
6. Incorporate Healthy Fats for Skin and Joint Health
Winter’s dry air can be tough on your skin, and the cold weather can also affect your joints. Healthy fats like those found in avocados, nuts, seeds, and fatty fish (such as salmon and sardines) can help nourish your skin and support joint health. These fats are also crucial for brain function and hormone regulation.
Tip: Add avocado to salads, use olive oil as a dressing, or make a batch of chia seed pudding for a delicious and nutritious snack. There is literally no easier and make-ahead option with so many flavors to try. Some ideas would be: nutella and banana, mango and coconut flakes, or adding assorted fresh berries. I often try to mimic those healthy often overpriced smoothie shops by making my own acai and smoothie bowls and adding a spoon full of chia pudding to it.
7. Indulge in Warm, Nourishing Soups and Stews
Nothing says winter like a steaming bowl of soup or stew! Clean-eating-friendly soups made from scratch are a great way to load up on veggies, lean protein, and healthy fats. Plus, they’re easy to make in large batches and perfect for meal prepping. This is winter comfort food at it’s best, satisfying, but still healthy
Tip: Try making a big pot of vegetable soup, chicken stew, or lentil chili. You can freeze portions for easy lunches or dinners throughout the month.
Clean eating doesn’t have to feel like a sacrifice or be difficult. By making mindful choices and embracing the abundance of clean, whole foods, you’ll not only feel better physically but also be supporting your body’s natural resilience during the colder months.
Here’s to a warm, healthy, and delicious winter!
