Southland Chiropractic Clinic Newsletter
January 2019

Fruits and Vegetables: Eating More During the Winter Months
Elaine M. Hinzey, RD, LDN

Eating fruits and vegetables is so easy in the summer, a pint of berries here, a soft peach there, but come winter, all bets are off for your fruit and vegetable intake. Sure, most fruits and vegetables are available across the country year round these days, but for some, they may not be as appealing during the winter months.

However, you can find plenty of ways to reap all of the health benefits of produce, even when it is dreary and colder outside.

Look for seasonal produce
Stick with produce that is in season, as much as possible. The following fruits and vegetables are abundant and fresh during the winter months:

Mandarin oranges

Brussels sprouts
Snow peas
Sweet potatoes
Winter squash

Fill up on fruits and vegetables first

One of the main reasons that people eat fewer fruits and vegetables during the winter months, and particularly during the holidays, is because they fill up on other types of food first. Make eating fruits and vegetables first a priority, and then eat other types of food afterward.

Keep it simple
Do not overthink the idea of including fruits and vegetables?just work it into your daily plan. Try these ideas:

Add a handful of frozen berries to your oatmeal
Put mushrooms, onion, spinach, pineapple, or peppers on your pizza
Add banana slices to your peanut butter toast
Look at every time that you eat as a challenge and an opportunity for creativity. Work some produce into the mix, even if it is not a full serving.

Choose from all forms
You do not need to always use fresh fruits and vegetables. Frozen, canned, and dried fruits and vegetables count just the same as fresh ones. If the fruit is canned in heavy syrup, drain it well. If vegetables are canned with salt, drain and rinse them before eating.

Make it appetizing
Some people notice that their appetite changes during the winter months. Warm food and spices may seem more appealing. You can make most fruits and vegetables suit your need for comfort foods during the cold months. For example:

Baked fruit, such as pears or apples, are great with a little honey and cinnamon sprinkled on top.
Add applesauce, diced banana, raisins, and diced pears to oatmeal, serve them on top of pancakes or waffles, or fold them into a muffin batter.
Roast butternut squash, potatoes, sweet potatoes, mushrooms, cauliflower, beets, or carrots and make them either savory or sweet, depending on the herbs and spices you choose.
Soups are a great way to add vegetables to your diet. Buy lower-sodium canned soup and add extra veggies to it, or make your own soups and add more veggies than the recipe calls for.
Do not give the idea of a cold salad another thought if it does not appeal to you, but if it does, add some diced apples or pears, toasted pecans, and warm chicken strips to that salad, and top it with a nice warmed maple vinaigrette or other seasonal dressing.

Review Date:
Friday, March 6, 2015
Elaine M. Hinzey, RD, LDN


Other Articles
Health Savings Accounts and Chiropractic Care
Container Gardening
Chiropractic - Most Effective Form of Disc-related Sciatica
Fruits and Vegetables: Eating More During the Winter Months

About Our Practice
Dr. Hakimian and his staff are dedicated to the enhancement of your health and performance. We offer the latest equipment and techniques for the treatment of injuries arising from home, auto or work as well as sports and recreational activities. At our offices we treat the whole person, knowing that all parts of the body must work together for optimum health and performance.

Chiropractic is an Art, together with a Science and a Philosophy, which deal directly with the nervous system of our body. These nerves control all bodily functions, both conscious and automatic. The art is the gentle and specific adjustment or movement of the joints within the body to relieve pressure on the nerves and to produce normal joint motion. This action minimizes both wear and tear as well as pain.

Dr. Hakimian is concerned about your body's overall health, he can evaluate and treat your spine if it is degenerating. Dr. Hakimian can teach you how to strengthen and protect your back with exercises and proper movement. You may also learn about healthy lifestyle choices, since the health of your spine is linked to the health of your entire body.

Southland Chiropractic Clinic  24309 Southland Drive Hayward, CA 94545
Phone: 510-247-1117 Facsimile: 510-247-1217
email:     website: