Stay Well With Winning Winter Meals

Article updated July, 2023.

With a bumper cold and flu season running rife this year, dietitians are urging Australians to boost their immune system this winter by tapping into nutritious comfort foods. According to the Dietitians Association of Australia (DAA), focusing on whole foods, including those containing Vitamin C, zinc and protein, can help to boost immunity – a useful weapon in fighting off the germs that cause colds and flu.

2023 Flu Season Hitting Australians Hard

As of 3rd July 2023, more than 137,000 cases of influenza have been recorded across the country this year, with the highest numbers or cases being reported in New South Wales, Queensland and Victoria. This flu season seems to be particularly bad for children, with parents of school aged children being urged to book flu shots to offer protection for their young ones.

winter meals

Photo by Ella Olsson

Good nutrition offering better protection

While healthy eating may not ward off germs entirely, DAA spokesperson Simone Austin said that making nutritious meals a priority in the colder months can reduce the likelihood and severity of colds.

She added that a nutritious diet is particularly important in vulnerable populations, such as the elderly, whose immune systems may already be compromised.

‘Foods high in vitamin C include capsicum, broccoli, kiwi fruit, strawberries and citrus fruit. Zinc is found in fish, seafood, beef and lamb, which also provide good-quality protein. Baked beans and pumpkin seeds also provide zinc. So there’s plenty of nutritious and tasty options. Now that winter has finally arrived, it’s time to enjoy tasty, warming foods that give you, and your immune system, a boost,’ said Ms Austin, an Accredited Practising Dietitian.

Winning Winter Meals:

A nutritious winter diet need not be expensive or complicated. The DAA have a number of simple, yet hearty and nutritious recipes on their website. Here are a few of our favourites:

For tailored nutrition advice on keeping healthy this winter, DAA recommends seeking the support of an Accredited Practising Dietitian.

healthy winter foods

5 Steps to Prevent Winter Weight Gain

Any health professional who works in health and fitness knows the occupational hazard that arises at this time of year – cancellations – a lot of them explained by weak excuses such as, “It’s too cold”, “I am not feeling motivated”, “I am just going to wait until the weather gets better”. Unfortunately, when we

Read More »
bsc dietitian protein supplements weight gain

Do Protein Supplements Cause Weight Gain?

One of the most common misconceptions in nutrition is that protein supplements contribute to weight gain. We asked Mark Robinson, dietitian and expert for BSc supplements to offer up some advice on the topic and so we can answer the question – do protein supplements cause weight gain? The facts around protein and weight gain

Read More »
sports nutrition for female athletes

Female Athletes Endorse Athena Sports Nutrition for Women

A new sports nutrition range has just hit our shelves that has been designed specifically to meet the needs of athletic females. Vitaco Health, known for leading sports nutrition brand Musashi, have launched ATHENA Sports Nutrition for women, with several well known Aussie athletes on board as ambassadors to the brand. What is ATHENA Sports

Read More »
are sports drinks better than water

Are sports drinks better than water?

Sports drinks can be valuable for athletes and individuals engaging in intense, prolonged physical activity. However, for most people and everyday hydration needs, water is the preferred choice due to its simplicity, lack of added sugars, and overall health benefits. When deciding between sports drinks and water, it’s important to consider your goals and whether

Read More »
is caffeine really a diuretic

Is Caffeine Really a Diuretic?

For a long time, caffeine has been widely accepted as a diuretic. The popular belief is that consumption of caffeine increases urine production, and subsequently increases the risk of dehydration. In recent years, however, there have been several studies that challenge this long-held view and offer a better understanding of how caffeine affects the body.

Read More »
Scroll to Top