Every year, as those late December days fly off the calendar, people around the world devise plans to make personal improvements in the new year ahead of them. For many, that involves making some changes in diet in the name of “eating better.” A total diet overhaul seems extreme, but some subtle changes can make a world of difference. From giving your immune system a kick in the pants, to embracing overlooked ingredients, here’s just a few ways we’re keeping healthy in 2017.
Load up on citrus
[Photograph: Evan Sung]
Citrus packs a serious vitamin C punch, which is just what your immune system needs when the flu starts going around your office. Luckily, the first few months of the year also happen to be peak citrus season. Peel, slice, and mix up a bunch and call it a salad.
Citrus gets bonus points for aiding in iron absorption. Speaking of iron…
Cook in a cast iron pan
Iron is a crucial part of your body chemistry that literally keeps everything moving; your muscles depend on iron for both growth and repair, and your brain relies on the iron in your blood to carry oxygen where it’s needed most. If you’re feeling sluggish and you’re not sure why, lack of iron may be the culprit.
Fortunately, cooking your food in a cast iron pan is an easy way to add more iron to your diet. Trace amounts of iron are absorbed by your food while it cooks in cast iron cookware, giving you a nice boost with no extra effort needed. Cast iron pans are real workhorses in the kitchen, and they’ll last longer than you if you treat ’em right.
Eat your veggies!
[Photograph: Annabel Mehran]
So simple, but often overlooked. Roots veggies like sweet potatoes and parsnips are chock full of fiber and potassium, which will help you keep your energy up. Peel and chop a combination of hard root veggies (think carrots, along with the aforementioned parsnips), toss with some olive oil and roast in the oven for a delicious and colorful side dish. Take things one step closer to Fancytown with some bells and whistles (bourbon!), courtesy of Bon Appetit.
Also, don’t neglect the other fruits and veggies in your life! Sure, fresh is best, but if you live in Maine I doubt you’re seeing fresh blueberries in January. Embrace the freezer section and look for the words individually quick frozen (IQF) on the packaging. These vegetables and fruits are picked in peak season, frozen quickly and individually, and sent to you. When you’re grabbing that bag of peas or blueberries, you should be able to feel each and every piece of produce. If it’s one solid mass leave it in the freezer; it’s a sure sign those thawed out and re-froze at some point.
Embrace the bean
[Photograph: Jennifer Olvera]
I’ve personally taken up the bean cause as 2016 closes, and I plan on carrying the legume flag through 2017 and beyond. Beans are full of nutrients and antioxidants, come in all shapes and sizes, and are one of the cheapest foods you can buy. Plus, they taste great and you can throw them in just about anything.
Good fats
Surely you’ve heard about “good fats” and the wonders they can do for heart health. Fats also play a vital role in how your body accesses and utilizes the vitamins in the food you consume. You can eat your body weight in spinach every day, but your body won’t be able to fully harness all of those vitamins if you’re not mixing in some fat as well.
The fats you’re looking for are the mono- and polyunsaturated fats found in oils like peanut and olive oils, and Omega-3 fatty acids found in fish like salmon and sardines, and nuts and seeds like walnuts and sunflower seeds. And, of course, the almighty avocado.