During the colder months, we are tempted to indulge in rich, comforting foods while a thick layer of warm clothing easily hide a bulging tummy. No wonder that many people gain two to three kilograms during winter.

The irony is that your immune system needs to be stronger during winter to fight off seasonal diseases. A healthy well-balanced diet full of fresh antioxidant-rich foods will enhance your health and immune system. Couple this with regular exercise and you are ready for a healthier winter.

A balanced diet gets 50 to 65% of its kilojoules from carbohydrates (sugars, starches and fibre), 20 to 25% from protein (in meats, eggs, dairy, seeds, nuts and legumes) and less than 30% from fat (in cream, cheese, chocolate, etc).

 

Take note of these don’ts

    • Although an all-time winter favourite, dishes rich in cheese and full-cream milk, such as macaroni and cheese, can wreak havoc with your diet.
    • Cream-based soups, stews and casseroles are other culprits. Not only is the fat content high, but the sodium (salt) level often is high too.
    • Cakes, tarts and rich desserts, pastry dishes and cookies, in fact all sugary, rich, hard-to-digest foods detract from your immunity.
    • Deep-fried foods add loads of kilojoules to a diet.

 

And now for the do’s

    • Have plenty of low-sodium soups and stews that are broth- or tomato-based and contain lots of vegetables, for example vegetable soup and minestrone.
    • Use only lean meats in casseroles and other dishes. Even then, keep portions reasonable.
    • Replace cream and milk in recipes with fat-free or low-fat cream and milk.
    • Replace every whole egg in a recipe with two egg whites.
    • Keep menus simple and reduce the number of choices to reduce the temptation to eat of everything.
    • Drink plenty of liquids to help prevent viruses and bacteria from taking up residence in your body. The mucus in your nose is actually a physical barrier that keeps germs out of your body. When you’re not well hydrated, it dries up and doesn’t provide that barrier.
    • Use healthy cooking methods such as baking, steaming and boiling to prepare food.
    • Broccoli, Brussels sprouts, cauliflower and kale (cabbage) increase your body’s ability to fight infection and cancer with their potent source of beta-carotene, vitamins C and E, folate and calcium.
    • Include as much as possible of these foods:
      • Orange-coloured vegetables are an excellent source of vitamin C, famous immune support. Carrots, butternut squash, yams, pumpkins and sweet potatoes also contain beta-carotene, a powerful antioxidant that keeps your immune system strong and healthy. In addition, beta-carotene benefits vision combats cancer and staves off heart disease.
      • Mushrooms help strengthen your immune response by boosting the production of white blood cells; this benefits the cells by increasing cellular metabolism, removing toxins and preventing damage from free radicals.
      • Winter citrus fruit such as oranges, tangerines, grapefruit, lemons and naartjies are very high in vitamin C, which helps boost immunity to fight off colds and flu. They’re also high in fibre.
      • Add zinc-rich food to your daily diet to increase the production of white blood cells in your body. Research shows that this effect can reduce the number of days you’ll suffer from a cold, should you get one. Some foods rich in zinc are yoghurt, lean red meat, poultry and fish, almonds, pumpkin seeds and fortified cereals.
      • Probiotic foods help build up the good bacteria in the intestines. These bacteria play a role in helping to fend off illnesses. Any fermented food, like yoghurt, sauerkraut, tofu, brine-treated pickles and aged cheese, is rich in this type of good bacteria.
      • Potent herbs and spices that support your immune system include ginger, rosemary, sage, turmeric and oregano.
      • Onions, garlic, leeks and chives are rich sources of vitamin C, potassium, chromium and selenium, all of which perk up the immune system. Additionally, they contain volatile oils that are antimicrobial and help stimulate immunity.
      • Whole wheat, oats and brown rice improve immunity, reduce inflammation and protect you from the risk of heart disease, obesity and diabetes.

 

Sources

Complete South African health guide. 1996. Southern Book Publishers
Great health hints and handy tips. 1996. Reader’s Digest.
Healthwise for life. 2000. Boise, Idaho.

 

(Revised by M van Deventer)