Health
Winter does not need to be the season of weight gain.

By Nicoletta Sandona
Accredited Practising Dietician

It is often wrongly assumed that winter foods are ‘heavy’ foods that will ‘make you fat’ and that the summer months are better on the waistline because salads are all the go. But it may surprise you to know that a salad can contain just as much fat as a bar of chocolate.
Ingredients such as rice, potatoes, pasta, beans and vegetables form the perfect base for soups, casseroles and curries. Alternatively, potatoes, pasta or rice can be enjoyed as meal on their own.

These foods are low in fat and packed full of vitamins, minerals, energy, protein and fibre. Add them to dishes to create the
perfect winter warming meal that is not only nutritious but also satisfies the appetite.

1. Make use of various ingredients to enhance flavours:

• Herbs and spices including garlic, mustard, shallots, chives, parsley, cracked black pepper or even some chilli or cayenne pepper
  
• Vegetables - try roasted, steamed
  or stir fried
  
• Meat, fish, seafood or chicken
  
• Dried peas and beans such as chick
  peas, lentils, kidney or borlotti beans
  
• Nuts such as pine nuts, slivered
  almonds or cashews
  
• Wine - red or white

2. Use some ‘good for the heart’ olive oil and serve meals with any range of breads.

3. To keep dishes low in fat:

• Replace cream or sour cream with low
  fat evaporated milk or natural yoghurt
  
• If making your own stock, refrigerate
  first so that you can skim the fat
  from the top
  
• Choose a ‘reduced fat’ cheese

4. Finally, to top off a meal, stew some fruit and serve with custard or low fat ice cream.


Following these simple guidelines and enjoying your food will help to reduce the risk of diet related disease, allowing you to live an independent and healthy life.