Now that you know the importance of Vitamin D in your diet during the winter months, here are some easy ways to work foods rich in the vitamin into your daily intake.
Start your day with foods fortified with Vitamin D: a bowl of fortified cereal topped with fortified cow’s milk or soy milk, and a hard-boiled egg, the yolk of which is a great source.
For lunch, enjoy a tossed salad topped with mushrooms and canned tuna, both bursting with the nutrient. For dessert, enjoy a small glass of orange juice fortified with D…though “small” is key, because juice is a condensed source of calories and sugar.
At dinner, choose wild-caught salmon. The fish is one of the top ways to get more D in your diet, and wild-caught is higher in the vitamin than farm-raised. Choose from an array of delicious and easy salmon recipes, or just top a toasted bagel with cream cheese, capers and smoked salmon for a simple solo meal.
Mix and match these foods to maximize your intake: Make a tuna-salad sandwich or tuna-noodle casserole; an omelet with mushrooms; a salad with canned salmon; a smoothie with fortified orange juice and fortified milk. And share with us your ideas at firstname.lastname@example.org!