Nourishing Winter Produce: A Dietitian's Guide to Seasonal Eating
- kelseacregut
- Jan 5
- 4 min read
Winter brings crisp air, cozy layers, and earlier nights – along with the opportunity to nourish your body with seasonal produce. This time of year is perfect for leaning into warm, grounding meals that support immune function, energy levels, and overall well-being. Seasonal foods not only taste better, but offer a stronger nutritional profile and can even be more cost-effective. A true win-win for both your body and your budget.
Below are some favorite winter produce picks, their health benefits, and simple ways to incorporate them into your meal planning routine.
Favorite Winter Produce Picks
Apples
Apples are rich in soluble fiber (pectin), which supports gut health, promotes healthy digestion, and keeps blood sugar stable. They also contain polyphenols that may support heart health and reduce inflammation. Further, apples are high in antioxidants protecting the body against oxidative stress and are naturally hydrating due to their water content.
Implementation Tip: Try apple slices with nut better, serve baked apples with cinnamon as a dessert, or chop them into salads for crunch and sweetness.
Brussel Sprouts
Brussel sprouts are nutritional powerhouses packed with fiber, vitamin K, vitamin C, and plant compounds known as glucosinolates, which support liver detoxification. This is especially helpful during a season that often includes more sugar, alcohol, and celebratory meals. Brussel sprouts also contain anti-inflammatory properties and support gut health as a source of prebiotic fiber.
Implementation Tip: Roast with olive oil and balsamic vinegar or shred to be used with tacos or mixed into salads.
Kiwi
Kiwi delivers more vitamin C per gram than an orange and more potassium than a banana– making it an immune-boosting and hydrating superstar during cold and flu season. Kiwis also contain a natural digestive enzyme called actinidin, supporting natural digestion. They may even improve sleep quality due to natural serotonin.
Implementation Tip: Add kiwi slices to yogurt, blend into smoothies, or simply enjoy as a part of a balanced breakfast..
Pears
Pears offer vitamin C, fiber, and powerful antioxidants. Their natural sweetness makes them a nutritious alternative when you’re craving something sweet during the winter months. Pears are gentle on digestion and supportive of gut regularity. Similar to apples, they naturally have a high water content making them a hydrating fruit option.
Implementation Tip: Poach pears with spices, dice into salads, or pair with full-fat cheese or nuts for a balanced snack.
Pomegranate
Pomegranates are rich in vitamin C, potassium, fiber, and antioxidants like punicalagins, which are known for both anti-inflammatory and antimicrobial properties. They may also aid in soothing throat irritation and cough.
Implementation Tip: Sprinkle pomegranate seeds on salads, yogurt, oatmeal or blend into smoothies.
Sweet Potatoes and Yams
These vibrant root vegetables provide complex carbohydrates for steady energy, along with vitamin A and carotenoids that support immunity, eye health, and inflammation reduction. They are rich in potassium and magnesium, supporting the nervous system. And they’re especially comforting during colder months!
Implementation Tip: Bake whole, roast into wedges, mash with spices, or add into soups.
Swiss Chard
Swiss chard offers a nutrient profile comparable to spinach and kale, but is a substitution to provide more variety in the diet. It’s high in vitamin A, K and C, supporting immunity, vision, bone health, and cardiovascular function.
Implementation Tip: Saute with olive oil and garlic, mix into egg scrambles or casseroles, stir into soups, or serve with warm grain bowls.
Winter Squash
Winter squash varieties including butternut and acorn are both comforting and incredibly nutrient-dense. Squashes are rich in vitamin A, C, B vitamins, and magnesium, which supports immunity, gut and cardiovascular health. Carotenoids in squash help reduce inflammation and support skin health.
Implementation Tip: Puree into soups, stuff halves with protein and grains, or add to stews.
Explore More Seasonal Produce
For a full list of California seasonal produce, visit the USDA Seasonal Produce Guide:
Need Personalized Guidance?
If you’re unsure how to incorporate seasonal produce into balanced, nourishing meals, our dietitians are here to help. We work collaboratively with you to create an individualized nutrition plan tailored to your needs, preferences, and goals.
Eating with the seasons is one of the simplest ways to support your health. Contact 360 Nutrition (805) 738-5700 to book a consultation today, let us help you make it easy, delicious, and sustainable.
Written by: Lexi Underhill, RDN
References:
U.S. Department of Agriculture (USDA). Seasonal Produce Guide. SNAP-Ed Connection. https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide
USDA FoodData Central. Nutrient Profiles for Apples, Kiwi, Pears, Sweet Potatoes, and Leafy Greens.
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