Winter Eating
Enjoy Meals
Make meals more positive - even if you are eating alone, a nicely laid table can make all the difference. Or, encourage a friend or neighbour to eat with you. If your appetite is less than it used to be, try four smaller meals rather than the traditional three.
Spreading your food intake throughout the day with smaller meals and regular snacks is useful if you find it uncomfortable to eat a lot in one sitting.
Photo by Drew Taylor on Unsplash
Vitamin D
During the Autumn and Winter months, the sun is not strong enough for the body to make vitamin D, so diet is important. Foods like eggs and oily fish (such as salmon, sardines and mackerel) along with fortified foods such as some spread and breakfast cereals are also a good source.
B12 For Energy
Vitamin B12 is important for many processes in the body, including producing red blood cells , maintaining the nervous system and releasing energy from food. As we age, our ability to absorb this vitamin becomes less effective, so maintaining an adequate intake is key. Foods that are rich sources include liver, mackerel, fortified soya milk, yoghurt, most meats, salmon, cod, milk, cheese and eggs.
Stay Hydrated
It can be easy to forget to drink enough water, but it’s important to aim for around six to 8 glasses a day. This doesn’t have to be plain water: milk, sugar-free drinks, tea and coffee all count, but do bear in mind that caffeinated drinks can make the body produce urine more quickly.
Protein
High-quality protein includes meat such as beef, pork and poultry (such as chicken and pork) - It also includes seafoods like salmon, cod and prawns. Dairy produce like milk, cheese and yoghurt are suitable sources for vegetarians while vegan sources include beans, nuts, seeds, quinoa, soya and tofu.
Full on Fibre
Including fibre in your diet helps to keep your digestive system healthy and promote regular bowel movements. Make sure your diet includes a wide variety of fibre-rich foods such as wholegrains, oats, fruits, vegetables, beans and lentils.
