Nichola Ludlam-Raine, Specialist Dietitian at Ramsay Health Care shares some tips on eating healthy this winter.
As the weather gets colder and we move into winter, for many of us it can feel like a chance to make a few changes as we near the end of the year; especially as routines often change!
Here are a few ideas on how to eat sustainably and healthy just by doing small changes to your current routine.
1. Make a meal plan for the week ahead (even if it’s just your evening meals!) and plan your shopping trips. It may be helpful to create a 2 week rota, especially for those mid-week meals when time can be short, making sure to include one or two slow cooker or ‘batch cook’ meals too; cook once, eat twice, remember! Using a shopping list at the supermarket will keep you focused on the items that you need for the week/ month ahead, or why not give online shopping a go.
2. Avoid going shopping (in person or online!) when you are hungry as this will increase your chances of popping foods high in calories and sugar into your basket (for example, biscuits, crisps, chocolates). Check your cupboards and write down a list of items needed so you only buy what is required for the meals planned in the week ahead.
3. Batch cooking is another great tip to save you time and money on electricity bills during the winter months. Batch cooking one main meal can produce several portions for lunch the following day or for an evening meal on another day of the week. Meals that work well for batch cooking include cottage pie, lentil curry and Bolognaise (made with beef lean mince or meat alternatives such as soya mince).
4. Remember to include foods from each of the main food groups (i.e. ¼ protein, ¼ carbohydrates, ½ veggies on your plate or in your lunchbox), and you’ll not only have a meal to look forward to, but all the right nutrients to fuel your body for the rest of the day.
5. If you’re struggling to eat breakfast at an early hour due to changes in routines, introduce a smoothie mid morning instead. Smoothies are a great way of reaching your 5-a-day as they’re packed with fibre and flavours. Why not add your favourite yoghurt/ milk (plant-based or dairy), a handful of berries and a small banana, plus some spinach too (we promise you can’t taste it!).
6. Roasting vegetables in bulk (e.g broccoli, mushrooms, onions, courgette and cauliflower), by adding some olive oil and spices to provide flavour in the oven or air-fryer. These can be added to meals when you’re short on time. Roasted chickpeas are another great snack option, and you can add spices/ condiments to enhance the flavour.
7. Cut your salad vegetables (e.g.: carrots, celery sticks, cucumbers, peppers) and store them in containers in the fridge to use with snacks. You can add dips like hummus, salsa dip, tzatziki sauce or a lemon and coriander hummus.
8. Invest in Tupperware tubs to freeze any leftover meals as well as fridge/freezer lunch bags to place your sandwich and snacks in (fruit, crackers, rice cakes); this will help to keep your food fresher.
9. Invest in a BPA-free water bottle. It’s a good idea to carry a water bottle throughout the day. This will help you save money and keep you hydrated at the same time. Reusable water bottles can reduce our carbon footprint, the plastic burden on landfills and protect marine life too.
10. Don’t make certain food “off limits”. For example, if you crave chocolate look to add one to two squares of dark chocolates to one snack a day, i.e., alongside dried fruit or nuts. Restricting certain food can lead you to overreact the “off limits” foods when you get a chance.
We hope this article helps you!