Eat Well for Winter

I associate holidays and other times of the year with delicious in-season produce that I am excited to see on my plate.  In the US, I look forward to the spring asparagus, summer cherries, and autumn squash varieties.  Eating seasonal produce provides us with the freshest and healthiest foods to protect our bodies during the cold and flu season.  Eating seasonal vegetables and fruits is also environmentally friendly as it reduces the miles from farm to table.  Lastly, it helps to support local providers like Rosa Grange Farm in my previous blog post.

Colorful fruits and vegetables
Colorful fruits and vegetables

Eating local produce will ensure that a variety of nutrient-dense, colorful foods ends up on our meal plate. The yellow, orange, red, white and deep green colors of fall and winter can provide the nutrition needed to avoid racking up the sick days.  We all know  people who swear by tonics or supplements that act as a cure-all remedy.  A magic potion would be amazing, but society has yet to invent one (if you find it, please let me know!).  While there are many factors at work and many approaches to get through flu season unscathed, eating well and sleeping well, together with exercise and stress reduction will always help.

While we may be familiar with what’s seasonal at home, what about seasonal produce here in Shanghai?  Look for these foods at the market or in your online store to help keep your defenses up against cold or flu during the coming months.  Add a variety, to ensure you are getting the required vitamins A, C & E, folate (folic acid) and antioxidants.

Fall

Fall Fruits: Grapes, Apples, Pomegranates, Dates, Pears, Guava.

Fall Vegetables: Potato, Okra, Taro, Chinese yam, Winter Melon, Indian bean, Snap Peas.

Fall Nuts / Spices: Chestnuts, Almonds, Ginger.

Winter

Winter Fruits: Grapefruit, Pumpkins, Passion fruit, Tangerines.

Winter Vegetables: Bok Choy, Yams, Cabbage, Carrots, Mushrooms, Leeks, Beets, Brussels Sprouts, Turnips, Radish, Soybean, Chinese Pumpkin, Butternut Squash.

Winter Nuts/Spices: garlic, chestnuts.

All Seasons

All Varieties: Avocados, Lemons, Oranges, Cabbage, Lettuce (all leafy greens), Bananas, Celery, Cherry Tomatoes, Papayas, Parsnips, Rutabaga, Dragon Fruit, Bitter Melon, Daikon.

Be adventurous, expand your boundaries in the fruit and veg store……and Eat Well Shanghai! 😉

Jessica W.

Rules of the Road for Eating Well in Shanghai


3-IMG_1482As mentioned by Margaret in her previous post, I am new to Shanghai. My perspective is just that, someone new to an area trying to understand the lay of the land and how to function in a new environment. This includes how to eat healthily. Unfortunately, there is more to healthy eating than just consuming fruits and vegetables. If only it were that easy. There are a few simple rules I live by.

  1. Make healthy eating a priority.
    • Make a plan for eating well for the week. Schedule time for shopping and preparing meals at home.
  2. Eat lots of fruits, vegetables and whole grains.
  3. Minimize processed foods (pre-made, pre-packaged etc.).
  4. Make your own meals and limit use of take-out.

They seem simple enough, but sometimes the execution is far more difficult than the plan. There are additional challenges to healthy and safe eating when living in Shanghai.  I have been asked by many people who are new to the city, “How do I avoid all the sugar and oil?” People often say it is difficult to get back on track with the healthy eating habits they had in their home country. I certainly feel their pain. Perhaps something can be learned from my trial and error as a newbie.  In my time here, I have created a few extra rules for eating well in Shanghai.

  1. Don’t go Sherpa crazy.
    • A busy expat lifestyle combined with lack of local knowledge makes a nightly call to Sherpa a very attractive option. When you allow others to prepare your food, you lose control of quality of ingredients, portion sizes, oil quantities etc.
  2. Map out where and when to get groceries.
    • It’s likely that, unlike at home, you will not meet all your grocery needs in 1 shop. Do your research, identify the best places for your healthy and safe food requirements and make time to go shopping.  There are also some great online resources for food shopping in Shanghai.  Do what is right for you, what is right for your schedule.
  3. Use local fruits and vegetables.
    • Make use of the wide array of produce including lotus roots, bitter melons, and oyster mushrooms etc. that are freely available in your local store.

The number one reason I am given for not eating healthily is a lack of time. But who has tons of time? So much time they cannot fathom what to do?  No one in Shanghai yet! However, healthy eating should be a priority because it is so important. Achieving and doing everything else in life is that much easier when you feel energized and healthy. Understandably, starting a new routine can be extremely difficult. I had an entire lunch of Pocky Sticks one day (OK, maybe two days!).  I had no routine at the time. I have since made it my mission to make simple, inexpensive and quick meals that include local vegetables and fruits. In my future posts I will share my cooking and Shanghai food related adventures.

In the meantime – Eat Well Shanghai! –

Jessica W.