Good Wintertime Meals Are Warm, Healthy and Tasty

01Winter is settling in across much of the United States, with dropping temperatures, snowfall, and icy roads.

02But the cold season does not mean weeks of lifeless, colorless meals.

03Diet and food experts say winter is a time to experiment.

04They suggest trying some of the season's vegetables to cook a healthy meal that tastes good.

05Embrace the cold, embrace the winter, and appreciate the bounty, said Kristen Rasmussen.

06Rasmussen is a dietician and cook who teaches at the University of California, Berkeley.

07Here are some suggestions from nutrition experts on how to winterize your meals.

08Any produce is good.

09Only 1 in 10 Americans eat the recommended amounts of fruits and vegetables each day, the U.S.

10Centers for Disease Control and Prevention says.

11Staple fruits and vegetables are available all year in American food stores.

12But winter is also high season for a few special kinds.

13Citrus fruits, including lemons, limes, and oranges, are among the fresh fruit available in U.S.

14stores in the winter.

15Other produce we connect with the cold weather are pumpkins and root vegetables like sweet potatoes, parsnips, beets, and radishes.

16And do not overlook winter's leafy greens.

17Rasmussen suggests including more chicory into your winter diet, like radicchio, escarole, and endive.

18You can also try different kales and the leafy tops of root vegetables, like radish greens.

19If fresh choices are limited, experts say canned and frozen fruits and vegetables still have a lot of nutritional value.

20Just do not overcook them.

21Also, make sure these foods do not have a lot of added salt or fat.

22Dried fruits, including apricots, dates, and raisins, are good for winter meals.

23Nuts can also be tasty, nutritious, and filling.

24Without a doubt, there's a lot of nutritional benefit, even in dried fruits, said Linda Van Horn, a clinical nutrition epidemiologist at Northwestern University in Illinois.

25Soups, stews, and porridges are foods that have a long history and are eaten in many cultures.

26They often are made using just one cooking pot, which can ease the whole process.

27They all can be frozen easily for a later meal.

28And you can put just about anything in them.

29The benefit of it is that it's all contained, Van Horn said.

30She noted that nutrients from the ingredients stay in the cooking liquid, or broth.

31These meals are also a way to try out different beans and legumes, which Rasmussen called a nutritional powerhouse.

32They are less costly than produce and provide an excellent source of protein and fiber, said Alicia Henson.

33Henson is a dietician for children at the University of California, San Francisco's Benioff Children's Hospital.

34Porridges, in the morning or beyond, are a good way to try out different grains.

35You can make it savory or sweet.

36You can put leftovers on top, Rasmussen said, or an egg.

37Winter can be isolating for some people, so join friends and family for meals, even when it is not a holiday.

38Eating foods that are in season can help people connect with the sources of their food and with their environment, experts say.

39I'm Katie Weaver.