Delicious and nutritious foods for the cooler months

28 August 2019

For the recreational swimmers it’s important to maintain a healthy diet during the cooler months, plentiful with fresh seasonal fruits and vegetables to ensure you are getting the right nutrients to assist maintaining a healthy immune system. 

Your diet should also ideally include lean proteins and whole grains to ensure a balanced diet.

It’s best to avoid winter comfort foods which are often high in fat, sugar and salt and turn to warming foods such as soups and casseroles.

Seasonal Fruits and Vegetables for Winter

  • Oranges (Navel)
  • Mandarins
  • Lemons
  • Kiwifruit
  • Grapefruit
  • Bananas
  • Beansprouts
  • Broccoli
  • Brussel Sprouts
  • Carrots
  • Cauliflower
  • Fennel
  • Mushrooms
  • Potatoes
  • Spinach

Immunity Boosting Foods

Help boost your immune system by fuelling your body with delicious foods packed with vitamins and minerals like the ones listed below. 



Traditionally used as a food and medicine, due to the therapeutic properties it possesses. Garlic is known for holding antibacterial, antifungal, antioxidant and antiviral properties. To get maximised benefits it’s best to consumer fresh produce.




Curcumin is the active ingredient within turmeric, with high antioxidant and anti-inflammatory properties the spice also has anti-viral and antifungal properties, making it the perfect immune booster. Turmeric is popularly consumed in latte form, as tea, or in soups and curries.


Vitamin C

The most commonly known natural property for fighting off colds and flus, as it promotes healing within the body, Vitamin C is an antioxidant that must be obtained from your diet. The best food sources of vitamin C include oranges, strawberries, kiwi fruit, broccoli and cauliflower, best consumed raw as cooking can destroy the vitamin C content.


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