Winter has arrived across much of the United States, bringing with it dropping temperatures, snowfall, and icy roads.
But just because it’s cold weather doesn’t mean you’re going to eat a lackluster, colorless diet for weeks on end.
Diet and food experts say winter is a time for experimentation. They suggest trying some seasonal vegetables to create delicious and healthy meals.
“hug Overcoming the cold and embracing winter, appreciate of bounty” said Kristen Rasmussen. Rasmussen is a nutritionist and chef who teaches at the University of California, Berkeley.
Here are some suggestions from nutrition experts on how to make your meals more “winter-like.”
fresh fruits and vegetables
Any produce Good. Only 1 in 10 Americans eat it Recommended The Centers for Disease Control and Prevention publishes daily fruit and vegetable intake.
staples Fruits and vegetables are available year-round in American grocery stores. But for some special species, winter is also the “high season.”
Citrus fruits such as lemons, limes, and oranges are among the fresh fruits available in U.S. stores during the winter. Other produce associated with cold weather are pumpkins and root vegetables such as sweet potatoes, parsnips, beets, and radishes.
Don’t overlook green and yellow vegetables in winter. Rasmussen suggests incorporating more chicories like radicchio, escarole, and endive into your winter diet. You can also experiment with different types of kale and the leaves of root vegetables such as radish.
When fresh options are limited, experts say canning Frozen fruits and vegetables still have a lot of nutritional value. Be careful not to overcook. Also, make sure that these foods do not contain high amounts of salt or fat.
Dried fruits such as apricots, dates and raisins are suitable for winter meals. Nuts are also delicious, nutritious, and filling.
“It’s definitely nutritious.” advantageeven dried (fruit),” says Linda Van Horn, a clinical nutritional epidemiologist at Northwestern University in Illinois.
Liquid food: stew, soup, porridge
Soups, stews, and porridges are foods that have a long history and are eaten in many cultures. Often made in just one cook pot This simplifies the entire process. All of them can be easily frozen for later consumption.
And you can put almost anything in there.
“The advantage is that everything is contained,” Van Horn said. She said that the nutrients from material Set aside in cooking liquid or soup.
These meals are also a way to experiment with a variety of beans and legumes, which Rasmussen calls “a nutritional powerhouse.”
It is cheaper than produce and is a good source of protein. fiber Alicia Henson said. Henson is a pediatric dietitian at Benioff Children’s Hospital at the University of California, San Francisco.
Porridge is a great way to experiment with different grains, both in the morning and later.
“You can do it. delicious Or something sweet, you can put leftovers on top…” Rasmussen said, “…or eggs.”
Cook for others to nourish your mind and body
I can do it in winter isolate For some people. So, even if it’s not a holiday, have a meal with friends and family.
Eating ‘seasonal’ food helps people connect with their food sources and the environment, experts say.
I’m Katie Weaver.
Devi Shastri reported this story for The Associated Press. Caty Weaver adapted it for VOA Learning English.
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words of this story
hug –v. to undertake particularly easily or willingly
appreciate -yeah. To understand the nature, value, quality and importance of
bounty -yeah. too much or too much of something good
produce -yeah. fresh fruits and vegetables
recommend –v. make suggestions or advice
staples -yeah. Something that is widely and consistently used or has appeal.
canning -adjective Store for a long time in a metal container called a can
advantage -yeah. something of value
pot -yeah. cooking container
material -yeah. one of the things that is put into food to change its taste
delicious -adjective Spicy or salty food without sweetness
fiber -yeah. indigestible parts of food
isolate –v. distinguish or distance from others
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