2023 Winter Healthful Eating Tips
Check out the NEW Malden CFA Infographic!
Five Easy Ways to use In-Season Winter Produce!
Five Easy Ways to use In-Season Winter Produce!
1. Start Cooking!
Stay warm inside and start cooking more! Making meals at home has many benefits including more quality time with family and friends, saving money by limiting meals eaten outside your home and/or take-out food, and it boosts your overall nutrition & health this season. There are many quick/easy to make meal ideas with an internet search!
Start out small by maybe picking a few days that week to bring/make your own lunch, and a few days that would work for you to prepare dinner at home during the week. An easy tip for planning meals is to make sure your meal contains a vegetable and/or fruit, a healthy protein such as chicken, fish, turkey, beans, tofu or nuts, and a source of healthy carbohydrate such as brown rice, whole wheat breads & pastas, oatmeal, quinoa, sweet potatoes or barley.
2. Watch Your Portion Sizes!
The winter season is full of holiday celebrations, family gatherings, and sports games to enjoy as well. With all that comes plenty of opportunities to over eat and indulge on this seasons delicious dishes and treats… Try being more aware of portion sizes, as having smaller portions will also allow you to sample more food items at the party!
Making sure to fill up on fruits and veggies is another party tip that works. The water and fiber from these foods will help you to feel fuller quicker, so you are less likely to indulge! Also, having a healthy snack or mini meal at home before going to the celebration can help to curb your appetite allowing you to enjoy all that the party has to offer!
3. Keep Moving!
Keep warm and keep moving this winter! Ask a friend or family member to join an indoor yoga/exercise class/swimming class with you. You both will 
be more likely to follow through and commit to your classes together and get healthy!
Also, try easy stretches at home, as well as simple sit ups, push-ups, and squats, etc. There are many quick and easy workouts available online. Aim to start with 30 minutes, 2-3 x’s/week made up of different activities. Make sure to include some weights or resistance training along with your cardio exercises.
Even 10 minutes 2-3x/day a few days per week goes a long way to a better you! Start small, drink water, and always listen to your body!
4. Ensure Healthy Options Are Available!
Any invitations for parties and holiday celebrations? Help yourself by bringing your own healthy dish or appetizer to the event that way you can 
ensure there is something healthy to choose from and enjoy.
My favorite easy to make options are a simple caprese salad with low fat mozzarella, a bruschetta with low fat mozzarella on a soft, whole wheat baguette, a tray of cut up veggies and fruits with low fat cheese, hummus, and low fat ranch dressing, whole corn tortilla chips served with a low salt salsa mixed with black beans, and guacamole, or vegetarian stuffed peppers with brown rice, onions, spices, with a bit of parmesan sprinkled on top!
5. Drink Up!
Hydration is key! During the winter and holiday season there are many more reasons and
opportunities to have caffeinated and alcoholic drinks. Outdoor winter activities including snow removal, all can zap water from our bodies. Also,
when the weather is cold, we are less likely to drink water, and notice if we are thirsty!
Try the huge variety of flavored sparkling waters in the market, sip on some hot green or herbal tea, or simply have a few glasses of plain water 
with lime or lemon juice squeezed in. I also find it helpful to have a couple of refillable water bottles at home to use and take out with me. It becomes a habit to have it with me wherever I go!
6. Snack vs Treat? Know the Difference!
A snack is nutrient rich and low in saturated (bad) fats, sugars and salt. Whole types of foods like fresh fruits and berries, low fat yogurts & cheeses, whole grain crackers, and energy rich nuts or seeds (try pumpkin or sunflower seeds) are healthy, quick and easy. Most people need about 2-3 snacks/day so aim to have that, plus 3 healthy meals to make sure you have plenty of energy and nutrients throughout your day!
On the flip side, treats typically have a lot of salt, calories from sugars and unhealthy fats and offer little to no nutrient value to your body.
Treats or desserts should be enjoyed once a day! Familiar examples of treats are chips, cookies, cakes, ice cream, candy, soda, and juice. Everything in moderation!
7. Have Plenty of Fruits & Vegetables!
Help bump up your immunity and overall health this winter by including plenty of antioxidant rich fruits and veggies in your diet. Fill up on in season produce as it’s cheaper and more readily available, in addition to being fresher most times at purchase than other veggies and fruits. Try new ways to use carrots, broccolini, Brussel sprouts, turnips, apples, winter squash, citrus fruits and cauliflower this season. One easy way to make sure you have enough every day is to include a fruit or veggie at each meal, and with at least one snack per day. And remember, the darker the color, the more antioxidants you are getting to help your body fight off illnesses and keep healthy!
*Good Nutrition + Movement + Sleep = A healthier you! For this season and the next!
Click for the Massachusetts-Grown Produce Availability Chart!
What is the difference between Healthy and Healthful?
Healthy versus Healthful: The problem is that some people insist that you can’t say your salad is healthy; you have to say it’s healthful because only healthful can mean “conducive to good health.” The thinking is that only a living thing can be healthy—if we’re in good health, you and I can describe ourselves as healthy. Healthy is a personal characteristic, but things that are dead, things we consume, aren’t healthy anymore. If they’re good for us, they’re healthful.
This word pair, healthful and healthy, has been causing debate for over a century. The question is whether these adjectives can both be used to mean conducive to good health. This is what gets some word mavens’ blood boiling. Healthy, they say, cannot be used to mean conducive to good health. But according to the Oxford English Dictionary, healthy has been a synonym for healthful since its earliest appearance in print… in 1552.
So it’s OK to use healthy and healthful as synonyms for conducive to good health: have a healthy snack or a healthful one. But if you’re referring to someone who enjoys good health, however, use healthy because it’d be weird to call a person healthful. Save healthful for the granola and healthy for your personal trainer.
Check Out These 7 Winter Tips To Help you Stay Healthy & Start Your New Year Out Right!
Eating right doesn’t have to be complicated. Before you eat, think about what goes on your plate or in your bowl. Choose foods that provide the nutrients you need without too many calories. Build your healthy plate with foods like vegetables, fruits, whole grains, low-fat dairy and lean protein foods. Try the eating right tips in the boxes below!
Make half your plate fruits and vegetables!
Make at least half your grains whole
Switch to fat-free or low-fat milk, yogurt and cheese
Vary your protein choices
Cut back on sodium and empty calories from solid fats and added sugars
Enjoy your food but eat less
Cook more often at home, where you are in control of what’s in your food.
When eating out, choose lower calorie menu options. Choose dishes that include begetables, fruits and whole grains. When portions are large, share a meal or take half home for later.
Write down what you eat to keep track of how much you eat.
Be physically active your way
If you are currently inactive, start with a few minutes of activity such as walking. Gradually increase the minutes as you become stronger.
Consult a registered dietitian nutritionist if you have special dietary needs
