5 Foods to Stock Up on in February, According to a Dietitian

Cold and flu season is at its peak. Here’s what to toss into your cart to stay healthy at the end of winter.

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

With February being the peak of cold and flu season, if you haven’t gotten sick yet, it may be on the horizon. Here at EatingWell, we want to arm you with intel on how to stock your kitchen with foods that provide nutrients that keep you well. Thankfully, we’ve enlisted the help of registered dietitian nutritionists to offer a sneak peak at their must-have kitchen essentials to pick up this February. From fresh, in-season produce to shelf-stable picks, there is something for everyone in this list. Here’s what you need to toss into your cart this month.

Related: 9 Items to Add to Your Grocery List to Help You Lose Weight

1. Pomegranate

Rounding out the tail end of their seasonal shine, you can still catch beautiful pomegranates on produce shelves this month. Their red hue is gorgeous, and they offer quite the nutritional punch, too. A half-cup of pomegranate arils (seeds) contain 3.5 grams of filling fiber, per the USDA’s Food Data Central. In addition, pomegranates also pack antioxidants known as polyphenols, which help counteract free radicals that cause damage to cells.

“Pomegranates are amazing fresh, frozen or juiced,” says Lauren Harris-Pincus, M.S., RDN, founder of NutritionStarringYOU.com and author of The Everything Easy Pre-Diabetes Cookbook. “Add them to sweet or savory meals and snacks such as salads, roasted veggies, grain bowls, whole-grain cereal and Greek yogurt or cottage cheese parfaits. They are also fabulous on top of oatmeal or smoothie bowls for added sweetness and crunch.” Try them for yourself with other seasonal produce in our Roasted Brussel Sprouts with Goat Cheese & Pomegranate.

2. Escarole

Pronounced “eh-skeh-rohl,” escarole is a leafy green that belongs to the chicory family (alongside cousins endive and radicchio). The veggie may already be familiar to you: “If you have savored Italian wedding soup, you’ve likely encountered escarole, the green leafy bits dancing with the pasta,” says registered dietitian and diabetes expert Lorena Drago, M.S., RDN, CDCES. Escarole is truly a versatile vegetable that can be served warm or cold in a variety of dishes. According to the USDA, a 1-cup cooked serving of escarole provides 4 grams of filling fiber and is a good source of vitamin A, an important fat-soluble vitamin that plays a role in immune health, reproductive health and vision, according to the National Institutes of Health.

Pair escarole with canned beans, eat it raw in salads or roast or grill it, suggests Drago. Try the green in this Pan-Seared Steak with Crispy Herbs & Escarole.

3. Blood Oranges

Step aside, navel oranges, there’s a new seasonal citrus to try this month: blood oranges. Truthfully, we aren’t knocking your everyday orange—it’s one of our January go-to items—but we want to encourage you to step outside your comfort zone with the red orange.

While blood oranges are typically a little higher in price than their traditional orange counterparts, they offer up unique color, flavor—and nutrients. “February is the perfect time to throw a bag of blood oranges into your shopping cart. Just as rich in vitamin C as other orange varieties, blood oranges boast high anthocyanin content, an antioxidant that lends this orange its deep red color,” says registered dietitian Nicole Rodriguez, owner of Enjoy Food. Enjoy Life. Having a variety of types of antioxidants in your diet is important for helping to protect against disease. What’s more, says Rodriguez, “There’s more to the blood orange than meets the eye: its subtle raspberry flavor also makes it a treat to eat.” Try them in Blood Oranges with Rose Water & Pistachios.

4. Canned Tomatoes

We highly encourage keeping a well-stocked “can-try”—think canned beans, canned fruits packed in 100% juice, and canned vegetables. One of our favorite must-haves is canned tomatoes. Tomatoes are a nutrient powerhouse, but they are in-season in the summer months. Thanks to the canning process, tomatoes are harvested and canned at their peak of freshness so you can enjoy them year-round.

Canned tomatoes actually pack more lycopene (another important antioxidant) and vitamin E than their fresh counterparts, according to a 2022 review published in Advanced Nutrition. A potential downside is that other ingredients like salt may also be added during canning that may not fit your particular dietary needs. This is why dietitians recommend swapping between canned tomatoes and fresh when available. If added sodium is a concern for you, opt for canned tomatoes labeled as no-salt-added or unsalted.

Still, they earn an “A” for convenience: “Canned tomatoes rescue my mealtime when I am in a pinch and I need a meal on the table fast. Not only are they inexpensive, but they’re also nutritious and sustainable,” says registered dietitian Sylvia Klinger, M.S., RDN, founder and president of Hispanic & Multicultural Nutrition Communications. You’re likely already using them in your chili, but just in case you need more inspiration, here are 14 more dietitian-approved recipes to choose from!

5. Dried Plums

Plums and other stone fruits may be in season in the late summer and early fall months, but that doesn’t mean you can’t enjoy them year-round. Dried plums—aka prunes—may lack in sex appeal, but they’re certainly good for you. Not only are prunes a low-sodium, -fat and -cholesterol food, they also pack roughly 3 grams of filling fiber in about five pieces, says the USDA.

While prunes are often said to be high in sugar, keep in mind that this sugar is from natural sources, and they are considered a low-glycemic-index food. This means that prunes don’t have as severe of an impact on blood sugar levels as a high-glycemic food. Pair them with healthy fat and protein sources to further mitigate the impact on blood sugar levels.

Stock up on prunes year-round, recommends Toby Amidor, M.S., RD. “Prunes are a great source of vitamins and minerals to support not only immunity but also bone, heart and gut health,” she explains. Bring the sexy back and try prunes in this chocolate lover’s dream, Sokolatakia (Chocolate-Dipped Walnut-Stuffed Prunes).

The Bottom Line

Stocking up on fresh, frozen, canned and dried produce in February provides an array of nutrients that can help support your immune system and keep your body functioning at its prime. Consider checking out pomegranates, blood oranges and escarole in your store’s produce section and stocking your pantry with canned tomatoes and dried plums.

Read the original article on Eating Well.