January 27, 2025
By Chloe Arrington

As 2025 kicks off, it’s the perfect moment to embrace fresh starts, set bold goals, and dive into healthy habits. Whether it’s a resolution, intention, or just a renewed focus, there’s something energizing about the blank slate the New Year brings. One commitment many make is to adopt healthier eating habits, especially after the indulgent holiday season.

But, of course, the New Year also ushers in cold and flu season—a less exciting aspect of January. That’s why fueling the body with the right nutrients is key to staying strong and avoiding illness.

Kierra Payne, faculty support coordinator in the George W. Woodruff School of Mechanical Engineering, enjoys cooking delicious and nutritious recipes with a unique twist for herself and her family.

"One of my healthy habits is eating foods by color," she says.

Fruits and vegetables are packed with vitamins and minerals but contain another healthy component: phytochemicals. Phytochemicals are chemicals found in plants that protect against bacteria, viruses, and fungi. Eating large amounts of brightly colored fruits and vegetables, whole grains and cereals, and beans containing phytochemicals may decrease the risk of developing certain cancers, diabetes, hypertension, and heart disease. Every color indicates a different class of phytochemicals.

Orange-colored produce contains carotenoids, which turn into vitamin A in your body. Citrus fruits also fall into this category and are a rich source of immune-boosting vitamin C. 

"I recommend eating foods in season," says Payne. "During the winter season, I eat foods high in vitamins A, C, and D to help with immunity against colds and the flu."

To make the most of these seasonal immune-boosting ingredients, Payne has a couple of go-to recipes that perfectly blend nutrition and flavor. First is a juice recipe that contains an interesting mix of orange and yellow (with a hint of green) foods. To make this, grab a juicer and the following ingredients:

• 4-5 oranges peeled
• 2-3 carrots
• Orange bell pepper with seeds removed
• Fresh turmeric peeled
• Fresh ginger root peeled
• A bunch of spinach
• 2 celery stalks

Next, Payne recommends a butternut squash soup from Little Spoon Farm.

"I add carrots, orange bell pepper, and nutmeg for an extra boost," she says. "I also top it with pepitas for some crunch."

According to Payne, these recipes have become staples in her home. "Even my eight-month-old loves them!"