With the weather as cold and miserable as it currently is, you’d be forgiven for reaching for any type of comfort food to keep you going during the winter months.
But if you find you’re looking for things that are a little less nutritious most of the time, a registered practicing dietitian simon austin He has some tips up his sleeve.
Here, the sports nutritionist and dietitian shares her average day on a plate, including the perfect winter treat.
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Breakfast
A good dose of protein and calcium is super important for our nutritional health. That’s why I recommend and usually start the day with a muesli that has a variety of grains, nuts and seeds. I’ll top that off with fresh fruit and ReMilk.
I would suggest trying one of my favorite smoothie recipes, which will give you a kick of protein and calcium to help you start your day.
- 250 ml of milk
- Generous handful of frozen fruit (banana and mango are my favorites as they give a velvety texture and also provide some vitamin C)
- 2 dessert spoons of yogurt
- sprinkle cinnamon
- Sometimes a teaspoon of hemp or chia seeds (chia seeds contain quercetin, an antioxidant that can reduce the risk of developing various health problems, including heart disease)
Lunch
To get some of the recommended five servings of vegetables eaten per day, I try to pack a few for lunch with a hearty bowl of soup. A good variety of vegetables and some lentils will do the trick. Lentils add protein and help us get some of the vegetable servings we need in a day. I like to add some fresh chili, which is full of vitamin C.
Dinner
Dinner varies depending on who is cooking in my family, but we always think about what vegetables we are going to eat instead of planning around the protein source to make sure we get enough vegetables in our day.
To get a variety of vitamins and minerals, eat a rainbow of vegetables – lots of colors on your plate, as different colors provide different vitamins. My goal is for my plate to be 1/3 to 1/2 vegetables, 1/4 protein, and 1/4 carbs.
One-pot dishes like a curry with at least one orange/red vegetable (carrot, squash, or bell pepper) and some green vegetables (beans, broccoli, or peas) with protein are great, and brown rice or roti go well together. The perfection. . When vegetables taste good, we are more likely to eat them and don’t be afraid to add some healthy fats like extra virgin olive oil, herbs and spices and use dressings with vinegars and mustards for flavor.
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Appetizers
I often want a snack around 10:30/11:00 am, which can be a handful of nuts or a piece of fruit. Now that it has started to get colder, I find myself reaching for a hot drink, like a cup of hot milk, as I am not a coffee or tea drinker.
Cow’s milk helps me stay hydrated with the naturally occurring electrolytes like phosphorous and potassium. Tip: stir the milk before heating and it will foam up or use a milk frother if you have one and sprinkle some chocolate on top!
As for snacks, this depends on whether I am hungry, as our appetite can change from day to day depending on how active we are, hormonal changes, what we have eaten before and more. There will be days when you choose to eat dinner early. If I’m hungry, I could have a slice of homemade cake, a couple of squares of dark chocolate, or a handful of nuts.
Do you have dessert?
For dessert I choose dark chocolate or a ball of yogurt with fresh berries or a slice of cake or homemade pudding. A healthy diet has room for all kinds of food. Eating slowly and enjoying each bite means that I can enjoy dessert without the need for large volumes. I try to include fruit, whether frozen, fresh, or canned, as well for flavor and nutrients.
Do you change your meals depending on how busy your week is?
I cannot recommend the meal prep more highly! It helps ensure nutritious meals and makes life during the week much easier. I usually make a pot of soup and curry on weekends. A roast or barbecue is usually a weekend meal with lots of salads or roasted vegetables, where we cook extra vegetables to use for meals during the week.
A quick pasta is often easy during the week: add broccoli or green beans, fresh herbs with onions and garlic, and a cut-up salmon or canned fish fillet. Put it in the freezer and it will be ready for the whole week.
Eggs are also always a quick backup. Add the spinach, tomato and mushrooms to the pan while the eggs are cooking and serve on sourdough toast. Often this can also be a lunch.
As it gets colder, any winter treats?
I think my best winter gift is to heat up some milk to make a frothy hot drink, or as I call it, a large babycino. Sprinkle hot chocolate instead of adding dollops of chocolate, as the milk is tasty enough on its own. This is also a great evening treat after a workout providing the protein needed for good muscle growth and repair.
I also love to make a good custard. I stew the custard with rhubarb to add lots of fiber. Rhubarb is low in fermentable fibers known as prebiotic fiber, which are good for those who need to keep FODMAPs low.
Even when it’s cold out, I still love a good smoothie and would definitely recommend trying this immune-boosting smoothie recipe to help take care of yourself in the colder months:
- ¾ cup frozen pineapple chunks
- 1 kiwi
- A handful of baby spinach leaves (~30g)
- 200 ml) of milk
- 3 tablespoons of almond flour
- l¼ teaspoon turmeric
Austin is currently the health director for Healthy Life and a nutrition ambassador for releche. She is also a sports dietitian and has worked with many of Australia’s elite men’s sports teams, including 12 years with Hawthorn AFL Football Club.
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