Butternut soupNutritionists say that winter is a terrific time to enjoy healthy foods that are rich in fiber, B-vitamins, minerals, and are good sources of protein. Here is a look at some healthy choices:


Legumes – including kidney, garbanzo, and pinto beans, lentils, and white and black beans – are a healthy and hearty ingredient for winter recipes. They are rich in important nutrients like fiber andprotein, legumes, and make a tasty addition to winter soups and stews.


Turkey is a lean source of protein, and has few calories. This can include turkey soup, a turkey sandwich on a hearty whole-grain bread and turkey on its own.


Cranberries are not only delicious when they’re fresh, they’re low in calories. Fresh whole cranberries add snap to salads, breads, and muffins.

Winter Squash

Acorn and butternut squash are loaded with vitamins and nutrients, and while you can buy them year round, they make great recipes during this time of year. These foods burst with nutritional value, and shouldn’t be smothered with high-calorie condiments like butter and syrup. Instead, use a teaspoon of low-fat margarine in the cavity of the squash while you bake it, or just a sprinkle of brown sugar.

Citrus Fruits

Winter is the season for fresh citrus, and oranges are loaded with vitamin C. One orange alone offers up more than 100% of your daily requirement of power-packed vitamin C, as well as other disease fighting nutrients. Oranges also have folate, a B vitamin that may help to keep your heart healthy, as well as fiber and potassium.

Cabbage and Kale

Red cabbage is low in calories, has plenty of vitamin A and contains the natural phytochemicals lutein and zeaxanthin. Kale is a power source of a multitude of healthy nutrients, including beta-carotene, vitamin C, folate, iron, magnesium, and a number of phytochemicals. Served in salads, soups, and stews, cabbage and kale add flavor and zest to hearty winter recipes.