Skip to main content
healthy winter eating habits

One way you and your family can shift to a healthier lifestyle in 2016 is by making sure you reach the daily recommendations for your fruits and veggies.

During the winter months, in-season citrus offers one of the best ways to incorporate more fresh fruit into your diet. With no fat, sodium or cholesterol, citrus packs in your daily dose of vitamin C. It also contains flavonoids and antioxidants good for your skin and your heart, and it helps you maintain a healthy weight (which we all are hoping to do, right?).

The USDA recommends 2 cups of fruit a day for the average 2,000 calorie diet. So choosing in-season organic fruits like navel oranges and grapefruit can help add essential nutrients we need, as well as fiber.

Here are a few practical ideas for incorporating more fruit into your family’s diet.

  1. Set your healthy winter eating habits

It’s a healthy practice to reflect over the past year and make observations and goals. Since many of us include better health as a goal for the new year, it often works best to focus on small steps toward achievement.

If you don’t eat any fruit during the day, find a recipe that you already eat regularly, and add fruit to it. If you prefer oatmeal for breakfast, top it with diced strawberries or dried cherries. Want to try something new? Taste test our orange, avocado and beet salad recipe.

Maybe you already eat a fruit serving at breakfast or lunch. Your goal could be to add one or two more citrus servings per day. For example, squeeze a few organic lemons into your pasta sauce or add it to a simple glass of water. If you make protein shakes or fruit smoothies, try adding in organic oranges as a variation. Grapefruit is a yummy addition to salads or whisk juice from a fresh lime and oil as a citrus dressing. We love this visual from The Kitchen that shows 10 pictures of your daily fruit and veggie servings.

  1. Support and inspire healthy choices for others

A variety of choices, resources, messages and other factors influence the food choices we make every day, and they are rarely made in isolation. From social situations to food service establishments, we have opportunities to help positively affect our family, friends, neighbors, and coworkers.

Try printing out a simple calendar and posting it either by your fridge at home or your desk at work. Keep your goals front and center by adding a sticker or checking off the date whenever you hit your fruit goal for the day. If you have kids, you could even use a chalkboard or whiteboard to tally their fruit servings. Or, have them draw a picture of each fruit they eat and color it in. You can find dry erase pencils, markers, and crayons at major retailers or online. Make the challenge fun and include the whole family!

  1. Share your success

Let’s keep each other accountable with our health goals this season. That’s why for the next 30 days, we’re challenging you to add 1-2 citrus servings to your daily diet. We’ll be doing the same right along with you, offering practical tips, recipes, and good ‘ole fashioned encouragement along the way via our blog (check back regularly!) and social media channels.

And to make it even more fun, we want to see your citrus! For this Citrus Challenge, post a photo or a comment, including your delicious daily citrus to our Facebook or Instagram pages. We’d love to see your creative ideas for adding citrus into your winter diet.

You can also share this challenge with your family, friends, neighbors, and co-workers and see who posts most consistently. Have fun enjoying your vitamin C!

Leave a Reply