Posted by kathryn in Grains and Winter

In this week’s Q & A Thursday Lindsey asks:

I find I REALLY crave different things in winter, so I’ve been eating lots of potatoes, creamy/cheesy things, thick soups, etc. All in moderation of course! But I am a bit concerned about the heaviness of these foods. I was wondering whether you’ve got a few ideas about giving the body what it wants in winter without compromising my health?

I also I want different foods in winter. The salad I have for lunch every day in summer is no longer satisfying and instead I want soups. In the evening stir-fries are no longer enough.

What’s different in winter?

It’s quite common for people to put on a few kilos over winter. Most people are less concerned about how they look, plus they’re wearing more clothes. However, just because it’s common, doesn’t mean it’s ideal.

Generally in winter people move less:

• you spend more time indoors
• you don’t go to the beach at the weekends
• you stop walking when it rains
• people use their cars more
• gym memberships lapse
• evenings are spent huddled in front of the TV, keeping warm

For most people, their energy requirement goes down during winter, however they don’t eat less. In fact, most people eat more energy-rich foods – hence a few kilos creep on.

How to avoid this?

It is the best thing for your health to try and avoid this though. Even in winter I try to follow the 50/25/25 rule I’ve mentioned before. Apart from breakfast 50 percent of my meals are made up of vegetables. If you can fit more vegetables into your day, it will reduce the richness and kilojoule content of what you’re eating.

I still cook the traditionally carb-focussed meals, like pasta and risotto, but I change the recipes to suit my requirements:

• While cooking pasta I’ll throw some broccoli or cauliflower into the pot and or I’ll make a very vegie-centric sauce.
• Instead of having salads, at this time of year I make trays of roasted vegetables, enough for a few nights.
• When cooking a risotto, I use less rice and more vegetables, for example chermoula risotto, or broccoli and leek risotto.
• I make a lot of soups at this time of the year, doubling the amount of vegetables I put in.
• I use a lot of lentils and beans – you still get the starchy feel you’re after, but they’re packed with a lot more nutrition.
• I avoid using cream and tend to stir through ricotta or yoghurt.
• I use potatoes, but only cook a small amount and bulk it up with pumpkin, sweet potato, parsnips and swedes. Or if I’m making mash, I’ll use half potato and half white beans.
• I use a lot of chilli, garlic and ginger in my cooking at this time of year – they’re very warming and nourishing.

There’s no reason why you can’t enjoy the starchy carbohydrate foods in winter, just watch your portion sizes. Make sure you’re still having some protein and use vegetables to bulk up your meals.

28 June, 2007