Five foods I recommend you include in your day during the winter season.

1. Pumpkin - this great big orange vege is lower in carbohydrate than its peers potato, kumara and yams. Make pumpkin soup, add it to your roast vegetable salad or quiche.

2. Red kidney beans - a great source of vegetarian protein, add these to your slow cooked stews, salad or soups.

3. Mandarins - a fun bundle of vitamin C.

4. Oats - high in fibre these small morsels of nutrients make a nice warm bowl of porridge or use them to make a fruit crumble topping.

5. Edamame beans - YUM! Find them in the freezer section at your local supermarket. Cook for 4-5mins in the microwave with 2 tbsps water, drain and sprinkle with a little salt. The perfect snack.