Summer
When the mercury soars, it’s crucial to get enough H2O.
“With much warmer temperatures and longer days with generally higher levels of activity, dehydration is most prevalent in the summer months,” Jacqueline cautions.
What to eat
Jacqueline recommends hydrating foods like cucumber, celery, watermelon, zucchini and lettuce, along with salads, fresh vegetable juices and smoothies.
“Take simple measures to improve hydration, such as topping up a 750ml water bottle three times through the day,” she adds.
“I also recommend finding some delicious unsweetened herbal teas to brew, and then add ice, fresh herbs and citrus slices.”
Top tip
“Food poisoning is more common in summer than at any other time of year,” Jacqueline says.
“Food is left out longer at events and celebrations, and the general heat and travelling with food can increase risk of bacteria growth.”
Remember, when in doubt throw it out.
“Try not to cook beyond what’s needed – make enough to eat and share with guests that day,” Jacqueline adds.
Tip: Studies have found that the flavonoid quercetin may help to relieve allergies. It’s found in many fruits and vegies, including red onions, red apples and cherries.
Autumn
As temperatures drop, now is the time to prepare for the colder months. “The later stages of autumn can cause dampness in the air and around the home, triggering inflammatory conditions such as arthritis and sinusitis,” Jacqueline says.
What to eat
“Inflammation in the body can be improved by including more Omega 3 and antioxidant-rich foods in the diet,” Jacqueline recommends.
“Aim for Omega 3 fatty acid-rich foods such as salmon, trout, tuna, mackerel and herring. Enjoy plenty of flaxseeds, chia and hemp seeds and walnuts. I always encourage people to snack on a handful of raw nuts and seeds daily, as well as including flaxseed, chia and hemp in snacks, smoothies and baking.”
Top tip
“Throughout autumn, consider how you can start introducing more warming foods to your diet to help set you up before winter hits,” Jacqueline advises.
“If smoothies are your favourite, add a few drops of hot water so they’re not as cold, or sip them at room temperature. Warmer foods are easier on digestion and can support absorption of nutrients.”
RELATED: A nutritionist shares the top food trends for 2021
Spring
Spring is a season of sunshine and fresh beginnings, but it can also bring allergies.
“With the change of season, an increase in pollen in the air and some homely spring cleaning, hay fever and asthma can easily be triggered,” Jacqueline says.
What to eat
“Vitamin C-rich food such as spinach, citrus and strawberries, and beta carotene-rich foods such as carrots and sweet potatoes may help reduce the histaminic response and inflammation causing asthma and hay fever,” Jacqueline says.
“Omega 3-rich foods such as fatty fish (salmon, trout, tuna) and plant-based sources such as walnuts, hemp, chia and flaxseeds can help reduce our body’s inflammatory response, too.”
Top tip
If the change of weather has inspired you to rejoin the gym and overhaul your diet, you’re not alone. But Jacqueline warns against going too hard, too fast.
“Set yourself up with good habits rather than a short, sharp change that doesn’t last,” she says.
“Definitely eat more raw foods during the spring, but also ensure you’re including light, warming and easy to prepare meals with a good balance of protein, carbohydrates and fats.”
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Winter
Yep, you guessed it, this is cold and flu season.
“Rather than being reactive with your nutrition and health once a cold hits, think about how you can use your diet for prevention of cold and flu instead,” Jacqueline says.
What to eat
“Remember that 70 per cent of our immune cells are housed in our gut so diversifying and fuelling our gut microbes with nourishing food is imperative,” Jacqueline advises.
“Aim for an abundance of fibre-rich plant-based foods such as fruits, vegetables, nuts, seeds, beans, legumes and wholegrains like brown rice.”
It’s also good to eat prebiotic foods like leeks, onions, artichoke, garlic, dandelion and oats, along with fermented foods like yoghurt, miso and kombucha.
Top tip
Diversity is key for a healthy diet.
“Try to eat a broad range of foods each day and see your meals as a multivitamin on a plate,” Jacqueline says.
“Buy a few new ingredients to try each week and play with different methods of cooking so you have variety not only in the ingredients in your fridge or pantry but also in the way you prepare and enjoy them.”
