Want Better Energy? Eat These Winter Fruits and Veggies
Amid the hustle of returning to your post-holiday routine, January offers a chance to pause and recalibrate. It’s the perfect time to embrace the cozy nourishment of winter produce—think vibrant citrus, earthy root vegetables, and tender, wilted greens. Rather than turning to restrictive diets or cleanses, let this season inspire a focus on wholesome, soul-satisfying foods that energize and restore. With a colorful array of seasonal fruits and veggies, you can boost immunity, balance blood sugar, and savor the simple joys of winter eating.
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Is Fruit Healthy?
You may be thinking, of course, fruit is healthy! But others look at a banana and only see sugar and carbs. Fearing fruit is just another example of how diet culture impacts our ability to make perfectly nutritious and wholesome choices for our bodies. When we strip away all the convoluted messages, and confusing studies, and set aside our tendencies to overanalyze everything, we realize that what comes from our natural world is here to sustain and satiate us. That includes juicy pears, crisp apples, and sweet dates.
Natural Sugars—Fructose vs. Glucose
Fruit contains two types of sugar: fructose and glucose. Proportions vary, but most fruits have 5-6 grams of fructose (some only have 3-4 grams). In all reality, this is a small amount! In context, one medium orange has roughly six grams of fructose. Most vegetables contain fructose, too. However, many vegetables contain low levels of fructose—leafy greens, asparagus, mushrooms, celery, spinach, white potatoes, cucumbers, etc.
Curious to know how your blood sugar reacts to fruit? Consider wearing a continuous glucose monitor!
Does Fruit Cause Fatty Liver Disease?
While studies suggest that high fructose intake may increase the risk of non-alcoholic fatty liver disease, it’s important to consider which type of fructose is being tested: naturally occurring fructose vs. processed fructose. When it comes to diabetes and fatty liver disease, the bigger culprits are high-fructose corn syrup (a sweetener made from corn starch) and table sugar. In other words, fruit isn’t the enemy! It’s only when fruit is consumed in large quantities—without anything to slow blood sugar (like protein and healthy fats)—that the liver receives a cascade of fructose.
How Much Fruit Should You Have at Once?
When it comes to nutrition, there’s no one-size-fits-all answer. That said, many experts suggest that eating 1-2 servings of fruit at a time (roughly the size of a tennis ball) is a good guideline. At this amount, your liver processes very little (if any) fructose, as the intestines partially block its absorption. Another important factor? Fiber. The natural fiber in fruit slows sugar absorption, helping to curb hunger and support hormone health. Unlike sodas—which can pack 25+ grams of fructose—fruit’s fiber content helps regulate blood sugar. Additionally, fruit contains vitamin C, which may offset some of fructose’s effects on the body.
January Fruits and Veggies: What’s in Season
In the spirit of changing up your grocery basket—while keeping blood sugar in check—below are fruits and veggies to focus on in January:
- Blackberries
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Clementines
- Grapefruit
- Kale
- Kiwis
- Leeks
- Lemons
- Oranges
- Parsnips
- Rutabagas
- Tangelos
- Tangerines
- Turnips
To help keep blood sugar stable, aim to pair this produce list with protein and healthy fats—avocados, extra-virgin olive oil, coconut, nut butter, olives, full-fat dairy, etc. For example, a bowl of cottage cheese topped with sliced kiwis, chia seeds, and cinnamon.
January Meal Plan
Need wintertime meal inspo? Below is a 3-day meal plan that focuses on protein, balanced blood sugar, and includes produce in season in January:
Day 1:
Breakfast:
- Omelet with turkey sausage, mushrooms, and goat cheese
- Sourdough toast with ghee
- Small clementine
Don’t eat eggs? Try this:
- Greek yogurt—mixed with chocolate protein powder—topped with frozen wild blueberries, crushed walnuts, and a spoonful of chia seeds
Lunch:
- Kale salad with rotisserie chicken, sweet potato, chickpeas, apple, pumpkin seeds, and balsamic vinaigrette
Afternoon Snack:
- Bell pepper slices with tzatziki or Bitchin’ Sauce OR 1-2 hard-boiled eggs and a meat stick
Dinner:
Day 2:
Breakfast:
- Grain-free oatmeal topped with Greek yogurt, crushed walnuts, and sautéed apples
Lunch:
- Lentil soup (canned) with a side of sourdough toast topped with mashed avocado and hemp seeds
Afternoon Snack:
- 1-2 hard-boiled eggs and a meat stick OR Ella’s Flats topped with cottage cheese
Dinner:
- Turkey meatballs (homemade or frozen) with zucchini noodles and marinara sauce
- Roasted carrots drizzled with tahini and sea salt
Day 3:
Breakfast:
- Smoothie with kale, frozen mango, Greek yogurt, chia seeds, almond butter, and a scoop of vanilla protein powder
Lunch:
- Baked tofu and black bean bowl with sautéed kale, riced cauliflower, cherry tomatoes, cilantro, and a lime vinaigrette
- Grain-free tortilla chips on the side
Afternoon Snack:
- Handful of pistachios and dark chocolate OR cottage cheese with carrot sticks and pea crisps
Dinner:
- Chicken sausages (air fried or baked) with roasted asparagus—sub for veggie sausages
- Wild rice cooked in coconut milk and ginger on the side
- Spoonful of saurkraut
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.
