The winter months can be long, cold and draining. During the spring and summer, you get plenty of exposure to the sunlight which is a great source of Vitamin D. However, once winter hits your sunny days are limited. There are some foods that can help raise your Vitamin D levels and they can be incorporated throughout the day during breakfast, lunch and dinner.
Did you know that some symptoms of Vitamin D deficiency in the winter are fatigue, body aches and depression? Did you also know that low levels of vitamin D, caused by low dietary intake of the vitamin or not enough exposure to sunshine, have been found in people with Seasonal Affective Disorder, also known as SAD. Try incorporating these Vitamin D Rich Foods into your diet to raise your levels: Fatty fish (salmon, tuna, mackerel, sardines), Egg yolks, Liver (beef, chicken, cod), Cheese, Mushrooms and Fortified foods (milk, orange juice, cereal, soy milk).
Looking for a meal plan to help get you on track. Give the following a try:
- Day 1
- Breakfast: Fortified yogurt parfait with mixed berries and almonds.
- Lunch: Salmon filet served with vegetables.
- Dinner: Beef liver and onions.
- Snack: Fortified orange juice.
- Day 2
- Breakfast: Hard boiled eggs and whole-grain toast
- Lunch: Tuna salad sandwich on whole-grain bread.
- Dinner: Grilled chicken with veggies.
- Snack: Handful of nuts.
- Day 3
- Breakfast: A bowl of fortified cereal with fortified milk (dairy, soy, or almond).
- Lunch: Tuna pouch with hard boiled eggs.
- Dinner: Salmon Filet with brown rice.
- Snack: Plain yogurt topped with mixed berries.
- Day 4
- Breakfast: Plain yogurt
- Lunch: Pesto chicken with roasted asparagus.
- Dinner: Chicken breast with veggies.
- Snack: Ricotta and fruit bowl.
- Day 5
- Breakfast: Smoothie made with fortified milk and a banana.
- Lunch: Cracker snack pack with cheese slices.
- Dinner: Roasted rainbow trout served with steamed broccoli.
- Snack: Fortified almond milk.
Boost your Vitamin D levels and try some new recipes at the same time. We recommend consulting your physician before taking supplements to boost your Vitamin D levels. Don't forget that you can grab the ingredients for your meal plan at your local Commissary.
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