Tip:Vitamin D is crucial for senior nutrition in fall and winter as we have fewer opportunities for natural sunlight exposure. Fortified orange juice, milk, oatmeal, and cereals are all good sources.
Turn to the spice rack to stay warm and improve circulation. A pinch or teaspoon (to taste) of a warming spice such as ginger, turmeric, garlic, pepper, cumin, and cayenne will give a healthy and cozy boost to vegetable stews, baked squashes, or meat dishes.
Cold weather brings a desire for hot and satisfying dishes. To stay healthy, yet indulge in seasonal favorites, focus on cooked vegetables and vegetable stews, with healthy grains such as sprouted-grain bread, quinoa, and brown rice. Enjoy good-for-you seasonal desserts such as homemade pumpkin or sweet potato pie, or several pieces of heart-healthy dark chocolate for a serotonin boost -- the "happiness" chemical.