A healthy diet is the body’s best support system, and since we eat every day, make sure your meals nourish your healthiest self. Start by reading labels to ensure you’re getting the right nutrients.

Winter Blues Fix: Swap refined carbs for whole grains and boost your Vitamin D intake. Comfort foods like oatmeal, brown rice, and quinoa release energy steadily over 3-4 hours, keeping you energized and avoiding those midday crashes. Steer clear of energy spikes and dips (like a sugary snack), as they can harm internal organs and drag your mood down.

Unsteady Balance: Make sure you’re getting enough protein—aim for 40-60 grams daily. Without enough protein, you risk muscle loss, increasing the chance of falls. Spread your protein throughout the day: one-third at breakfast, lunch, and dinner.

Bloating: Support your digestive system by eating fiber and staying hydrated. Aim for 26-28 grams of fiber daily and drink enough water—about 1 ounce of water per half your body weight. This “two-fer” combo keeps things running smoothly.

Protecting Your Hearing: A heart-healthy diet is also great for your ears. Plant-based foods promote good blood flow, which is essential for healthy hearing. Enjoy soups with lentils, beans, and fiber-rich whole grains 3-4 times a week.

While there’s no guarantee you won’t catch a cold or flu this winter, foods that support your immune system can help fend off germs. So, eat well, eat a rainbow of colors, and build up those antibodies—so you’ll be ready when you need them!