As winter settles in across the Midwest, it’s important for seniors to prioritize a nourishing diet that promotes overall health and well-being. With a variety of seasonal produce available and the use of hearty recipes, older adults can enjoy meals that are both delicious and healthy.
Here are some winter nutrition tips for seniors, including seasonal foods that can be integrated into a balanced diet.
7 Nutrition Tips for a Healthy Winter
1. Embrace Seasonal Vegetables
You can find various winter vegetables in Midwestern farmers’ markets and grocery stores. Root vegetables like turnips, carrots, parsnips, and beets are hearty, filling, and packed with vitamins and minerals. During the colder months, you can also find squash varieties such as butternut and spaghetti squash, which are high in fiber and vitamins A and C. These vegetables can be roasted, mashed, or used to make soups.
2. Enjoy Winter Fruits
While summer is typically known for its abundance of fresh fruits, winter also has its own seasonal offerings. Apples and pears store well throughout the winter months, providing essential fiber and vitamins. Citrus fruits such as oranges, grapefruits, and tangerines are at their peak during this season and are excellent sources of vitamin C, which is vital for supporting the immune system. Consider incorporating these fruits into your breakfast or salads.
3. Soups and Stews Are Your Friends
Hearty soups and stews not only warm you up on a cold wintry day but can also be very nutritious. Soups and stews are an excellent way to combine proteins, vegetables, and whole grains in one pot. Try making a chicken and barley soup, beef stew with plenty of vegetables, or a vegetarian lentil stew. These meals are easy to digest and hydrating — and can be prepared in large batches to last throughout the week.
Related: Discover what’s on the menu at Otterbein Lebanon >>
4. Focus on Fiber
Fiber is vital for digestive health, and many winter foods are rich in this essential nutrient. Incorporate whole grains like brown rice, quinoa, and oats into your diet. Enjoy cooked cereals for a warm start to your morning, and swap out white bread and pasta for whole-grain options.
5. Get Your Omega-3s
Foods such as salmon, flaxseed, walnuts, and sardines are in season and provide omega-3 fatty acids, which are essential for heart and brain health. Try to include fish in your diet at least twice a week.
6. Spice Things Up
Many herbs and spices not only add flavor without the need for excess salt but also provide health benefits. For example, ginger has anti-inflammatory properties and can be soothing for the digestive system, while cinnamon has been linked to lower blood sugar levels.
Related: Learn how to stay safe and healthy this winter >>
7. Stay Hydrated
With the dry winter air and indoor heating, staying hydrated is crucial. Warm teas, soups, and even water with a splash of lemon can help maintain hydration. Avoid excessive caffeine and alcohol, as these can lead to dehydration.
Incorporating these tips and seasonal foods into your diet can help ensure a nourishing winter season. Before changing your eating habits, remember to consult your primary care provider, and be mindful of any medications and health conditions.
Eating well is not just about the nutrients — savoring your meals, possibly with the companionship of family or friends, also contributes to your overall happiness and health. At senior living communities like Otterbein Lebanon, residents have numerous fresh, chef-prepared meal choices while enjoying fellowship with friends during mealtimes.
Discover Chef-Prepared Meals at Otterbein Lebanon
If you’re ready for a top-notch dining experience, explore Otterbein Lebanon. With a variety of dining venues, seasonal menus, hibachi grill services, and more, residents live life to the fullest every day. Learn more about our nutritious dining options and active lifestyle today.
