In This ArticleView AllIn This ArticleOrangesSeafoodSpinachTropical FruitMushrooms
In This ArticleView All
View All
In This Article
Oranges
Seafood
Spinach
Tropical Fruit
Mushrooms
Close
Photo: Getty Images
20 Top Healthy Eating Habits, According to a Dietitian
1. Oranges
There’s a reason registered dietitians recommend eating seasonally. It’s because freshly-harvested food is at its peak when it comes to nutrition and flavor. In the winter months, citrus fruit, like oranges, are readily available and incredibly delicious.
That bright burst of sweet orange tastes just like warm sunshine! That’s enough to brighten your mood, even according to studies.Plus, oranges boast an impressive nutrition profile. They’re “a natural source of folate and thiamin,” says Charleston-based registered dietitianLauren Manaker, M.S., RDN, LD, CLEC. “And citrus foods, like oranges, have a unique plant compound called hesperidin, which has been shown to support blood pressure health, among other positive outcomes.”
It’s also a great way to get vitamin C, a key nutrient that promotes a healthy immune system. And since winter is cold and flu season, grabbing an orange is a delicious way to get a little extra immune support.
Dylan Dreyer’s Orange-Mango Smoothie
I also love that oranges can last up to 10 days on your countertop (if you see it, you’re more likely to eat it!) and up to 21 days in the crisper drawer of your fridge.That means you can buy a big bag on your next shopping trip and enjoy the fruit all month long.
2. Seafood
There are many studies that point to thehealth benefits of eating seafood, but Americans often struggle to make it a regular part of their diet. That’s where convenient and often more affordable canned and frozen varieties come into play.
Pre-cooked, canned seafood is a great staple to keep in your pantry. Jessica Miller, RDN, CDE, former Nutrition Communications Manager for Seafood Nutrition Partnership, agrees that canned seafood can be a great option. “Canned seafood such as canned tuna, salmon, sardines, anchovies, mackerel, herring, crab and clams are excellent sources of omega-3s,” she says. They’re also a source of selenium, iron, vitamin B-6, B-12 and protein, which are vital nutrients that promote optimal overall health and wellness." Canned seafood can easily be used to create delicious meals fromtostadas,salads,wrapsand evenpizza! If you’re someone who needs to watch your sodium intake, choose options labeled “low in sodium” to help reduce the salt in your diet.
Nutritional guidelines recommend consuming seafood at least two times a week. Stocking up on frozen seafood means you’ll always have something to pull for lunch or dinner. Most frozen seafood can be thawed overnight or follow package directions for day-of thawing. Drain your seafood and pat it dry before adding seasonings of your choice and roasting or sautéing. ThisRosemary Roasted Salmon with Asparagus and Potatoesis a tasty and uncomplicated way to enjoy heart-healthy salmon.
3. Spinach
Spinach made the list and for good reason. I love that spinach is a nutrition powerhouse and also love that it’s such a versatile ingredient. Fresh or frozen, spinach makes a great addition to almost any meal. Throw it insoups,stews,salads,pasta dishesandsandwiches.
Spinach not only boosts the nutrition of the dish, but it also “bulks” up the meal, making it more satisfying and enjoyable. Culinary dietitianMarisa Moore, M.B.A., RDN, LDagrees! “I keep both fresh and frozen spinach on-hand throughout the winter. Spinach is versatile in the kitchen. And just one cup of spinach delivers more than 100% of the daily value for vitamin K—a key nutrient for maintaining strong bones.”
4. Frozen Tropical Fruit
It may not be tropical where you live in January, but you can taste these delicious and nutritious flavors any time of year, no matter where you live. Tropical fruits, such as mango, guava, açai, passion fruit and pineapple, are readily available in the freezer section.
We predict that in 2025, you can expect to see more tropical flavors on menus and store shelves in the U.S., fromdrinksanddesserts, tomain mealsandsnacks.
Serena Ball, M.S, RDN, co-author ofThe Smart Mediterranean Diet Cookbook,focuses on boosting flavor with tropical fruits during the colder months and using them to help with hydration. “Frozen fruits like pineapple, mango and passion fruit are a great way to bring a little tropical sunshine to your winter kitchen (and your water bottle),” she says. Ball adds that her favorite ways to use frozen tropical fruits include adding them to smoothies and toppings for oatmeal and yogurt, and pureeing fruit into salad dressings and marinades—“pineapple is a natural meat tenderizer.”
Tropical fruits are rich in antioxidants like beta-carotene, vitamin C and anthocyanins, and compounds such as bromelain (found in pineapple) are known for reducing inflammation.They are also sources of fiber, which can benefit gut health and enrich the microbiome.
5. Mushrooms
Fungi are your friends! Whether you’reroasting them with balsamic and Parmesan cheese, baking them in asavory casseroleor stirring them into acomforting pasta dinner, you can’t go wrong with this delicious ingredient.
Mushroomsare a great source of beta glucan, a type of soluble fiber, says registered dietitian,Krystal George, RDN, AMFT. “This type of fiber has been shown to help decrease LDL cholesterol and total blood cholesterol levels, making them a great food for those who struggle with managing certain health conditions such as heart disease and hyperlipidemia.”
Plus, some mushrooms are also sources of valuable vitamin D.Vitamin D is called the sunshine vitamin, as we get the majority of this nutrient from exposure to sunlight. But it can also be found in food, but only a few select sources, like egg yolks, fatty fish (like salmon or sardines) plus dairy and dairy alternatives or juices fortified with Vitamin D. Wild mushrooms tend to be good sources of vitamin D; search the supermarket for packaged mushrooms with labels that indicate they’ve been exposed to UV light, which means they’re a decent source of vitamin D.
Vitamin D is important because it can help with everything from absorbing calcium and phosphorus for bone health to supporting a healthy mood. And during the winter, when sunshine is fleeting, it’s not a bad idea to find supplemental food sources of vitamin D to help meet your needs.
Don’t be afraid to branch out when you’re stocking up at the store! Button and cremini mushrooms are often what you find front and center in the produce section of most U.S. grocery stores, but varieties like shiitakes, portobellos, maitakes and oyster mushrooms make for delicious additions to meals.
See More:Healthy Mushroom Recipes
The Bottom Line
Use January as your motivation to stock your kitchen with more good-for-you foods to help you feel your best. Add oranges for fresh flavor and vitamin C. Grab some seafood for omega-3’s fats and protein. Pick up some frozen tropical fruits, which are packed with inflammation-lowering antioxidants and bright flavor. And don’t forget spinach and mushrooms! These veggies boast an array of vitamins and minerals, while also packing fiber and flavor to fuel any chilly January day.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Matsuzaki K, Nakajima A, Guo Y, Ohizumi Y.A narrative review of the effects of citrus peels and extracts on human brain health and metabolism.Nutrients. 2022;14(9):1847. doi:10.3390/nu14091847FoodSafety.gov.FoodKeeper App.U.S. Department of Agriculture. FoodData Central.Spinach, mature.Sayago-Ayerdi S, García-Martínez DL, Ramírez-Castillo AC, Ramírez-Concepción HR, Viuda-Martos M.Tropical fruits and their co-products as bioactive compounds and their health effects: A review.Foods. 2021;10(8):1952. doi:10.3390/foods10081952U.S. Department of Health and Human Services. National Institutes of Health. Office of Dietary Supplements.Vitamin D.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Matsuzaki K, Nakajima A, Guo Y, Ohizumi Y.A narrative review of the effects of citrus peels and extracts on human brain health and metabolism.Nutrients. 2022;14(9):1847. doi:10.3390/nu14091847FoodSafety.gov.FoodKeeper App.U.S. Department of Agriculture. FoodData Central.Spinach, mature.Sayago-Ayerdi S, García-Martínez DL, Ramírez-Castillo AC, Ramírez-Concepción HR, Viuda-Martos M.Tropical fruits and their co-products as bioactive compounds and their health effects: A review.Foods. 2021;10(8):1952. doi:10.3390/foods10081952U.S. Department of Health and Human Services. National Institutes of Health. Office of Dietary Supplements.Vitamin D.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Matsuzaki K, Nakajima A, Guo Y, Ohizumi Y.A narrative review of the effects of citrus peels and extracts on human brain health and metabolism.Nutrients. 2022;14(9):1847. doi:10.3390/nu14091847FoodSafety.gov.FoodKeeper App.U.S. Department of Agriculture. FoodData Central.Spinach, mature.Sayago-Ayerdi S, García-Martínez DL, Ramírez-Castillo AC, Ramírez-Concepción HR, Viuda-Martos M.Tropical fruits and their co-products as bioactive compounds and their health effects: A review.Foods. 2021;10(8):1952. doi:10.3390/foods10081952U.S. Department of Health and Human Services. National Institutes of Health. Office of Dietary Supplements.Vitamin D.
Matsuzaki K, Nakajima A, Guo Y, Ohizumi Y.A narrative review of the effects of citrus peels and extracts on human brain health and metabolism.Nutrients. 2022;14(9):1847. doi:10.3390/nu14091847
FoodSafety.gov.FoodKeeper App.
U.S. Department of Agriculture. FoodData Central.Spinach, mature.
Sayago-Ayerdi S, García-Martínez DL, Ramírez-Castillo AC, Ramírez-Concepción HR, Viuda-Martos M.Tropical fruits and their co-products as bioactive compounds and their health effects: A review.Foods. 2021;10(8):1952. doi:10.3390/foods10081952
U.S. Department of Health and Human Services. National Institutes of Health. Office of Dietary Supplements.Vitamin D.
