Many of us find it difficult to maintain a balanced diet no matter the season, so Balanced Babe contributor Ethel Huizar is here to help solve this dilemma.
Keeping a balanced diet means more than sticking to a certain meal plan. It means a lifestyle change positively impacting your overall health. According to expert nutritionists, a balanced diet should include fresh fruits and vegetables, whole grain, nuts, legumes, lean protein and beneficial oils.
However, many face the issue of some fruits and vegetables being seasonal. While we can eat lean meats and whole grain all year long, the issue of replacing some diet components with others in order to design a season-independent diet may be troublesome for many.
Lucky for us, there are still plenty of options, and you can enjoy healthy and delicious recipes all year long – just pick your favorite tasty sources of vitamins and minerals from the market.
How To Maintain A Balanced Diet No Matter The Season: Fruits You Can Eat During Fall And Winter:
Let’s see a short list of fresh fruits and veggies boosting your health all year long:
All citrus fruits contain plenty of vitamin C intake and antioxidants. Also, the flavonoids contained in citrus fruits have a direct impact on lowering cholesterol levels.
Dark green leaves
The cold seasons comes with plenty of dark leaves which you can also eat in a frozen state. Actually, frost takes away the bitterness of kale for instance. These leaves are particularly rich in vitamins A, C, and K, minerals, phytonutrients and fiber. There are plenty of green leaves you can introduce into your diet for tremendous benefits.
Root veggies contain as many vitamins, antioxidants, and minerals that offer you a balanced diet: vitamin A, vitamin C, potassium, magnesium and dietary fiber – beneficial in preventing obesity, diabetes, inflammatory diseases, and cancer. Beets, carrots, and turnips are considered superfoods that contribute to your health and well-being.
Known as cancer fighters and rich sources of vitamins and fibers, cruciferous vegetables work wonders on your weight balance and health. And even if you don’t find fresh cauliflower and broccoli you shouldn’t fret, as the frozen versions are just as nutritious.
This starchy vegetable is an excellent immunity booster, providing you with almost 30% of vitamins C and B6. Potatoes also offer folate and fibers. If you can find purple potatoes, you are in luck, as they are rich in anthocyanins – powerful antioxidants that lower cancer risks, heart disease, and inflammation.
Cooked winter squash has few calories, but is rich in vitamins A, C, K and B6, potassium and folate. Any recipe containing squash and pumpkin are not only yummy but also true health boosters.
Full of protein, vitamins (A, C, D, B6, B12) calcium and magnesium, they offer not only flavor to any dish but successfully replace meat in some cases. Mushrooms can compensate for many seasonal veggies you don’t find one season or the other and contain zero cholesterol. Mushrooms help you fight against obesity, cancer, and heart disease. They are also beneficial for your hair and complexion. Shiitake mushrooms, for example, are a key ingredient that helps with weight loss. As you can see, mushrooms have many benefits for your health.
Rules for Keeping A Balanced Diet All Year Long
It is not just about the diet when it comes to a healthy lifestyle, but it sure works. Expert nutritionists have come up with plenty of eating right rules, and you should consider them all year long.
- Have at least one meal-sized salad at least once a week
- Have a full vegetable soup at least once a week
- Have a whole-grain meal at least once a week
- Have a meal-size steamed vegetable dish at least once a week
- Have a bowl of fruit salad at least once a week
- Drink a glass of water with naturally squeezed lemon juice in it at least once a day
- Add leafy greens to a meal at least once a day
- Exercise – no matter what you choose as physical activity, you should engage in a workout program at least two times a week
- Sleep at least 7-8 hours a night
There are many options to keep a balanced diet no matter the season: there are plenty of fruits and vegetables to replace the seasonal ones and a wide variety of recipes based on lean protein, fish, nuts, seeds, lentils, and oils to keep your vitamin, mineral and protein intake in check. Going to your doctor for an annual check-up is also a good preventative measure to keep your health under surveillance.
About The Author:
Ethel Huizar is a passionate health writer who graduated from Master of Public Health, University of Colorado. Ethel writes original articles related to health problems and concerns in order to inform people about the number of ways nature and science can help them achieve healthier lives.