Most Nutritious Wintertime Fruits and Veggies
Nutrition What's inside?
Morgan Medeiros MSc
January 22, 2019

Nutritious Wintertime Fruits and VegetablesWishing for the bright, light flavors and dishes of summer?

We hear you!

In a season ripe with comfort foods, carby casseroles, and plates of potatoes, it’s only natural to look forward to the healthier fare of spring and summer.

However, winter offers a healthy bounty all its own that often goes overlooked in favor of traditional, high Calorie, high fat comfort foods. If you’re watching your weight this winter (or heck, just trying to eat a little better), hit the produce section and make use of these in season favorites.

Brussels Sprouts

A single cup of brussels sprouts contains 100% of your daily Vitamin K and Vitamin C needs.

Part of the cruciferous vegetable family (along with broccoli and cauliflower, below), cruciferous vegetables have been shown to have strong protective properties against many forms of cancer thanks to the sulfur-like compounds that given cruciferous vegetables their pungent smell.


Along with brussels sprouts, broccoli may be a somewhat vilied vegetable with young children, but it’s a nutritional superstar in every category: high in fiber and antioxidants and low in Calories, broccoli is an economical staple that lends itself well to multiple preparations.


Milder in flavor than other cruciferous vegetables, cauliflower retains the laudable nutrition properties of broccoli and brussels sprouts with less of he sulfur-like odor that drives many picky eaters away. Use it in place of broccoli in any recipe if you’re not a fan, or try cauliflower rice in place of standard white, brown, or jasmine rice varieties.


Oranges and grapefruits give great zest to winter salads and offer easy on the go snacking. Citrus is high in Vitamin C, which functions as a powerful antioxidant.

Be sure to skip fruit juices, which are much higher in Calories and sugar than whole fruit. Removing the fiber component of the fruit strips the product of one of its most important health properties.


Kale and other winter greens are high in fiber, Vitamin A, Vitamin K, and Vitamin C. While traditional curly kale varieties tend to be very rough or coarse, baby kale offers all of the nutrition in a salad-green style package.

Morgan Medeiros is a certified nutritionist, holding a both a Bachelor and Master’s Degree in Clinical Nutrition. Morgan completed her undergraduate education at Central Washington University, and her graduate education at Northeastern University. During her time as a graduate student, Morgan focused her area of expertise in health education, weight management, and behavioral change. Morgan has experience working in areas of nutritional neuroscience and disease prevention, obesity prevention, and weight loss. Morgan also works in areas of nutritional analysis and menu labeling for restaurants, where she is able to creatively bridge her interest in food culture and health education. In her free time, Morgan enjoys traveling, reading, writing, running, and spending time with her family and friends (including- most importantly- her dog, Clyde).

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