Eat Right Stay Bright this Winter

According to the Dietitians Association of Australia, more Australians turn to comfort foods at this time of
year, eating pastries, cakes and chocolates, and less eat fruit, during the colder months¹.

Australia’s last national nutrition survey found more than 70 per cent of Australian adults indulge in less
nutritious ‘cereal-based’ foods during the winter months¹. Such foods included pizza, cakes, pastries,
battered food, commercial hamburgers and biscuits.

But dietitians say choosing the right ‘comfort’ foods during winter can help you stay healthy and happy all
year round.

DAA Spokesperson Lisa Renn said: “On short, cool days, it’s tempting to reach for fatty and sugary
comfort foods. But any boost from these foods is usually short lived, so you end up with less energy – and
more weight in the long term”.

Ms Renn, an Accredited Practising Dietitian, said the right comfort foods are lower in sugar, fat and
kilojoules (energy).

Try these tips from the DAA to stay energised this winter:

• Cook healthy soups and casseroles in bulk and freeze in meal-sized containers for a quick meal.

• Piping hot drinks can be a great way to stay warm. Use reduced-fat milk and limit added sugar.

• Keep up a regular exercise routine over winter. Rug up when heading outdoors and have bad weather options to fall back on, such as an exercise DVD.

• Warm up with a chunky vegetable soup and crusty wholegrain bread roll.

• Try a baked apple with reduced-fat custard for a healthy dessert.

• Curries or hearty casseroles make a tasty meal on cold winter nights. Choose lean cuts of meat and experiment with different vegetables.

• Baked potatoes are a great winter idea. Try topping potatoes with sliced mushrooms, reduced-fat cheese and chives.

“Try nourishing foods like porridge with reduced-fat milk and fruit, chunky vegetable and lentil soups, and
slow-cooked casseroles made with lean meat and vegetables like potato and carrot,” said Ms Renn.

She also recommends eating healthy, low glycaemic index (GI) foods for sustained energy, and maintaining
regular physical activity to boost energy levels.

For more information visit www.daa.asn.au

References:
1. National Nutrition Survey, 1995 ABS catalogue number 4805.0. (Based on the period March to August, compared with other times throughout the year).

Source: Dietitians Association of Australia