A Dietitian suggests 5 foods to stock up on in January

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It’s not a new concept to be motivated to eat well on January 1. The new year is a signal to reflect and make new beginnings. The energy in the air makes even dietitians happy! To reach your health goals, you don’t have to make drastic changes like removing certain foods from your diet. Instead, you can focus on eating more healthy foods to help you feel your best. reach your health goals. These are my top 5 favorite foods, which I buy every January to be a dietitian. Learn more and see what you can make with these delicious ingredients.

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1. Oranges

Seasonal eating is a recommendation by registered dietitians. Freshly-harvested foods are at their best when it comes to flavor and nutrition. Citrus fruits like oranges are abundant in winter and extremely delicious.

This bright, sweet orange burst tastes like warm sunshine. This brightens your mood even if it’s not according to studies. Oranges have an excellent nutrition profile. According to a Charleston-based registered dietitian, oranges are “a natural source for folate and thiamin”. Lauren Manaker, M.S., RDN, LD, CLEC. “Citrus foods like oranges contain a unique plant compound called Hesperidin that has been proven to support blood pressure health and other positive outcomes.”

It is also a great way for vitamin C to be absorbed, which is crucial for maintaining a healthy immune response. A delicious way to gain some extra vitamin C is to grab an orange, especially in winter when it’s cold and flu season. immune support.

Oranges can also last for up to 10 days on your countertop. If you see it, it’s more likely that you will eat it! It can also last up to 21-days in your fridge’s crisper drawer, according to FoodkeeperThe USDA’s Food Safety and Inspection Service developed a program called ‘Food Safety and Storage’ to answer consumers’ questions. This means that you can purchase a large bag of fruit on your next grocery trip, and then enjoy it all month.

2. Seafood

There are many studies that support this conclusion. health benefits of eating seafoodIt is a good option, but Americans are often unable to make it a regular meal. Here’s where canned and frozen options come in handy, which are often cheaper and more convenient.

Cans of pre-cooked seafood are a great staple to have in your pantry. Jessica Miller, RDN, CDESeafood Nutrition Partnership Nutrition Communications Manager, Lisa Platt, agrees that canned fish can be a great choice. She says that canned seafood like salmon, tuna, mackerel and mackerel as well as anchovies, anchovies or herring, crab, and mackerel are excellent sources of omega-3s. They are also rich in selenium and iron as well as vitamin B-6, B-12 and protein. These nutrients are essential for optimal health and wellbeing. You can make delicious meals with canned seafood. tacos, salads, wraps Even better! pizza! To help you keep your sodium intake under control, select options that are “low in sodium”.

According to nutrition guidelines, seafood should be consumed at least twice a week. Frozen seafood is a great way to have something for lunch or dinner every day. Frozen seafood can be thawed overnight, or you can follow the package instructions for day-of freezing. Drain your seafood and pat it dry before adding seasonings of your choice and roasting or sautéing. This Rosemary Roasted Salmon with Asparagus and Potatoes It’s a simple and tasty way to be heart-healthy. salmon.

3. Spinach

Spinach was a great choice for this list. I love spinach’s nutritional power and versatility. You can add spinach to any meal, fresh or frozen. You can add it to almost any meal. soups, stews, salads, pasta dishes sandwiches.

This not only increases the nutritional value of the dish but also makes the meal more enjoyable and satisfying. Culinary dietitian Marisa Moore, M.B.A., RDN, LD, agrees! “I keep fresh and frozen spinach available throughout the winter. Spinach is versatile in the cooking. It’s also very versatile in the kitchen. one cup of spinach delivers more than 100% of the daily value for vitamin K—a key nutrient for maintaining strong bones.”

4. Seaweed

It’s also a good item to stockpile in January. It’s flavorful, nutritious and versatile—there are so many ways to enjoy this delicious ingredient.

Nori sheets are the most common form of seaweed found in U.S. supermarkets. Nori sheets come in two sizes. The larger sheets are often used to make sushi. While the smaller sheets are ideal for snacking, they can also be flavored with sesame and wasabi. You can add nori to soups to give it a savory taste, or you can use the smaller sheets for scooping up the delicious contents. Salmon Rice Bowl recipe.

According to EatingWell’s top food and nutrition trend predictions for 2023Other sea plants can be found on U.S. menus and store shelves, including kelp-based products like kelp chips and kelp noodles.

Seaweed’s Vitamins B vitamins, iron, and zinc are all part of the nutrition profile. You can also benefit from the many antioxidants in seaweed, which help to prevent cell damage free radicals.

Chef Tessa Nguyen, M.Ed., RD, LDN According to Nori, nori is one of many varieties of seaweed that she keeps on hand in her pantry. It’s rich in vitamins and minerals that support overall nutrition and health, as well as fiber and antioxidants. It’s also a delicious ingredient that can be used in many sweet and savory dishes.

5. Mushrooms

Fungi are your best friends! No matter your age, Fungi will be your friend! roasting them with balsamic and Parmesan cheeseBake them in a savory casserole Or stirring them into a comforting pasta dinnerYou can’t go wrong when you combine this delicious ingredient.

Mushrooms Registered dietitian says that these are great sources of beta glucan (a type of soluble fibre) Krystal George, RDN, AMFT. This fiber is great for people with high cholesterol or who are struggling to manage certain health conditions, such as hyperlipidemia and heart disease.

Additionally, mushrooms can also be a source of valuable nutrients. vitamin D. Vitamin D, also known as the sun vitamin, is a nutrient that we obtain the most from sunlight exposure. It can be found in food but very few people know. select sourcesVitamin D can be found in eggs yolks, fatty fish such as salmon or sardines, and milk, dairy alternatives, or juices with Vitamin D.

Vitamin D is vital because it can aid with everything. It can absorb calcium and phosphorus to support bone health, as well as supporting a healthy mind. It’s a good idea to supplement your vitamin D intake during winter when the sun is less frequent.

You don’t have to be afraid to try new varieties when you shop at the supermarket. Although button and cremini mushrooms are most commonly found in U.S. grocery shops, you will also find other varieties, such as portobellos, maitakes, oyster mushrooms, and maitakes.

Learn More 22 of Our Most Popular Dinner Recipes for Mushroom Lovers