Eat well this winter
As part of Malnutrition Awareness Week, dietitian Chelsea Slobbe blogs about keeping well in the winter.
With the cold weather brings along with it more coughs, colds and the flu not to mention cooler temperatures which adds stress to the body.
During the winter season it’s important to make sure that we nourish our bodies adequately to prevent malnutrition as during times of illness our bodies need more calories and protein to help fight infection and to heal.
Here are three top tips to help prevent malnutrition this winter.
Food fortification
To add extra calories and protein to food but without having to eat a larger portion size consider the following :
- Adding milk powder/ cream/ butter to mashed potatoes
- Adding cream/ peanut butter/tofu/ beans or lentils in a blended pumpkin soup
- Add sauces and gravies to meals
- Add custard made with full fat milk or cream to warm puddings
Eating little and often
This is perfect for someone who has a small appetite.
- Eating six small meals a day instead of three larger meals
- A small meal could be one slice of toast with butter or peanut butter, cup of Horlivka made with full fat milk and a couple of biscuits, mashed potato and one sausage with gravy
- Have snacks close by ( in the car, handbag, backpack, desk draw)
Don’t forget the protein
Protein is needed to keep our muscles nice and strong and requirements increase most often when we are ill.
- Add hummus or cheese to bread when having it with soup
- Cook porridge with milk and add yoghurt or nuts on top
- Trial high protein snacks such as boiled egg, cubes of cheese, yoghurt, tin of tuna with crackers, hummus and carrot sticks, roasted chickpeas, half a peanut butter sandwich
Adding in extra calories and protein can be daunting at first but focusing on small steps makes the journey easier.