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Cold & Flu Season: Winter Nutrition

Maintaining a healthy diet during the winter months is essential for staying well-nourished and supporting your immune system. Here are some winter nutrition tips:

Eat Seasonal Produce🍋🍊: Winter brings a variety of seasonal fruits and vegetables, such as citrus fruits (oranges, grapefruits), butternut squash, sweet potatoes, Brussels sprouts and kale. These foods are rich in essential vitamins and antioxidants. Stay Hydrated: Even though it's colder, it's still crucial to stay hydrated. Opt for herbal teas, warm water with lemon or soups to keep warm and hydrated. Vitamin C🥝🍋🍓: Citrus fruits (oranges, grapefruits, lemons), kiwi, bell peppers, strawberries, broccoli, cabbage and Brussel sprouts are a great source of vitamin C, which can help support your immune system. Vitamin D☀️: With less sunlight in the winter, consider a vitamin D 400IU supplement and include foods like oily fish (salmon, mackerel), fortified dairy or plant-based milk and eggs in your diet. Zinc🥜: Foods rich in zinc, like lean meats, nuts & seeds, can also support your immune system. Fiber-Rich Foods🍞: Incorporate high-fiber foods to support digestive health. Oats, whole grains, beans, lentils, broccoli, apples and avocadoes are excellent choices. Protein: Maintain a balanced intake of protein through lean meats, poultry, fish, beans and legumes. Protein is essential for maintaining muscle mass and overall health. Healthy Fats🥑: Consume foods rich in healthy fats, such as avocados, nuts, seeds, and olive oil. These fats support overall health and can help keep you feeling full and satisfied. Warm Meals🍲: Enjoy warm, comforting meals like soups, stews, and casseroles. They can be nutritious, filling and help keep you warm. Stay Active🏃: Keep up with regular physical activity for overall physical and mental well being during the colder months. Plan Balanced Meals: Strive for balanced meals that include a source of lean protein, complex carbohydrates and a variety of colorful vegetables.

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