The official “Junk Free June” cause may no longer be running but this does not mean you shouldn’t focus on healthier eating habits. Winter is an important time to focus on your healthy eating as this is the time that we could easily find ourselves reaching for the extra snacks rather than heading outside for some exercise. 

Some important things you can do this winter to keep health include:

Eat Plenty of Fruit & Vegetables — Ensure your immune system is topped up with your 5+ a day of antioxidant containing fruit and vegetables. Pick fruit and vegetables that are in season and also make the most of canned or frozen fruits. 

Enjoy Soups — Soups are great in winter and can be quite simple to make. Include lots of vegetables, beans or lentils and some meat if you choose. Soup is great for building your immune system. Here is some winter soup inspiration from 5+ A Day.

Watch Your Portion Sizes — On those cold winter nights in it can be tempting to over indulge on snacks or large portion sizes. Try to use smaller plates at dinner time and ensure half that plat is vegetables!

Drink Plenty — And no, alcohol does not count! It may not be warm out but it’s important to keep those fluids up during the day with 6-8 glasses of fluids, preferably water.

Get Some Vitamin D — Winter sun (or lack of) can lead to us not getting enough Vitamin D over the winter months and Vitamin D is good for our bones. This means it becomes important to ensure we are getting Vitamin D from somewhere else. Oily fish such as salmon, mackerel and sardines are a good source, as are milk, milk products and eggs. You can also find foods that are fortified with Vitamin D.

Move More — It is important to keep moving in winter. If you don’t want to brave the elements you could find an indoor sport or exercise class or swim (indoors!). Take the stairs instead of the lift and if you are feeling brave, rug up and go for walk outdoors. Check out the Heart Foundations ‘10 ways to stay active during winter‘.

The 5+ A Day website has a great guide on health lunch options for your work day. Download it here.

TriEx can carry out Wellness assessments for your team. These assessments are a screening guide that enables you to adopt a targeted approach in identifying your health and wellness needs. These one on one assessments provide cardiovascular risk assessments of factors including blood pressure checks, cholesterol and glucose and the nurses providing advice on healthy living.

To learn more about our wellness services you can contact our team on 0800 487 439 or email enquiries@triex.co.nz