BDA Press Centre
28 October 2009
Beat the winter blues with winter greens
With the leaves blowing off the trees and the temperatures dropping, you might feel tempted to hide under layers of clothes and eat away those winter blues; but by taking the lead from hibernating animals you could stave off the hunger pangs during the dark nights.
Take some tips from nature and fill up the store cupboard which will save time and help protect your health, as well as aiding you to rustle up some simple hearty treats that are delicious, nutritious and on the table quickly. Importantly it’ll also save money and avoid the temptation of ordering those high calorie, fat-ladened takeaways too often.
The immune system helps protect against bacteria, viruses and other organisms that cause disease or illness. Like all body systems it needs a regular supply of all the essential nutrients to keep it in tip-top fighting condition. Eating a wide variety of foods ensures you get a range of nutrients including vitamins and minerals: so don’t get stuck in a rut of eating the same food, day in and day out. There are additional compounds in fruit and vegetables that are not found in supplements, so eat the real thing – dried, fresh, frozen, canned in juice and juice all count.
Fionna Page, dietitian and spokesperson for the British Dietetic Association, said: “During the colder weather it can be difficult to muster the motivation to cook up a warm and hearty meal but taking some simple steps like stocking up can ensure you can make something quickly which will help to keep you keep you protected against the elements and the bugs. Vegetable soup is a great winter warmer and packed with nutrients. Look for root vegetables, winter greens, berries and citrus fruit in season to boost your levels of vitamin C and a handful of nuts as a snack provides zinc and vitamin E.”
Additionally, falling ill, feeling under the weather or suffering from a sore throat may make preparing food, eating and drinking difficult. Try to eat small regular meals and snacks. Drink plenty of fluids, especially if you have a fever. Choose softer, easy-to-swallow foods. Good choices include cereals softened with plenty of milk, soups, milky puddings, stewed or canned fruit.
It might be tempting to hibernate but try and keep physically active. A brisk walk can be revitalising after the stuffiness of central heating and it will also help boost circulation.
The BDA has a series of fact sheets designed to help people make sense of a whole range of nutrition issues, which are free to download at www.bda.uk.com/foodfacts.
Media enquiries to the British Dietetic Association and requests for interviews with dietitians should be directed to our media hotline on 0870 850 2517 or pr@bda.uk.com
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Notes to Editors
Store cupboard standbys:
- Wholegrain crackers, wholegrain breakfast cereals, dried whole wheat pasta, rice, noodles, cous cous, oats for porridge. Keep some extra bread in the freezer if there is space.
- Frozen or canned or jars of fruit or vegetables, long-life fruit juice, dried fruits for snacks, canned tomatoes, passata or puree for stews, curries or quick pasta sauces, dried mushrooms.
- Canned oily fish e.g. sardines or salmon. Frozen diced or minced, chicken/turkey/lean lamb/pork/beef. Dried or canned pulses like lentils or beans (beans in tomato sauce chick peas, red kidney beans, borlotti).
- Long-life milk or dried milk, some hard and soft cheeses can be frozen.
- Reduced fat and unsaturated fat spreads generally have a good shelf life in the fridge.
- Herbs and spices - watch the salt. Lower salt sauces, stock cubes, fresh ginger, chillies, garlic.
The British Dietetic Association
- The British Dietetic Association, founded in 1936, is the professional association for registered dietitians in Great Britain and Northern Ireland. It is the nation’s largest organisation of food and nutrition professionals with nearly 6,000 members. About two-thirds of members are employed in the National Health Service. The remaining members work in education, industry, research, sport settings or freelance.
- Registered dietitians hold the only legally-recognisable graduate qualification in nutrition and dietetics. They are experts in interpreting and translating the science of nutrition into practical ways of promoting nutritional well-being, disease treatment and the prevention of nutrition-related problems. Their advice is sound and based on current scientific evidence. Registration, awarded by the Health Professionals Council, is an indication that a dietitian is fit to practise and is working within an agreed statement of conduct. For further details about the British Dietetic Association, please visit our website: www.bda.uk.com.