Watch your winter weight

In a season that can be tough on waistlines, here are tips — beyond the basics of eating right and exercising — that can help:

Get outside. The sun increases levels of serotonin, a hormone that boosts mood and can help lower cravings for unhealthy foods. Even if it’s a cold day, try for at least a brisk walk around the block.

Wear clothes that fit. Bulky sweaters and elastic waistbands likely won’t be as motivating for healthful eating as fitted shirts and buttoned pants. You also may not notice if you’re picking up a few extra pounds.

Vary your workout. Try something different, such as skiing or ice skating, hit the pool at the gym or buy a new exercise video and free weights for your home.

Snack before parties. Fill up on healthy fruits and vegetables before holiday celebrations that offer lots of fattening treats. At parties, focus on the chance to catch up with family and friends rather than the buffet table.

Don’t deny yourself. Enjoy reasonable portions of your favorite holiday goodies to satisfy cravings and reduce the chance of binges.

Watch the alcohol. Spiked eggnog, brandy and other popular winter drinks are high in calories and also slow your metabolism. If you must imbibe, especially beyond one glass, have some water before and after each drink to pace yourself.

Experiment with new produce. Healthy winter crops include squash, oranges and artichokes. Also don’t forget that frozen and canned fruits and vegetables are very nutritious.

Do something creative. Especially if you can’t get outside, boost your mood with activities such as painting, journaling or cooking.

Stay connected. Talk often with family and friends, even if it’s by phone. If having a workout buddy helps keep you active, find one.

Get to know vitamin D

The new star of the nutritional world is clearly vitamin D. Most people don’t get enough of this wonder nutrient and increase their risk of several diseases by being deficient. In the past month, several major medical groups have called for a range of policy changes regarding vitamin D, including an increase in the current recommended daily allowance and new testing guidelines to look for deficiencies. Here’s an update:

• A group of 18 vitamin D researchers at the University of California has issued a “call to action” recommending that the daily intake of vitamin D for adults be revised by the government to 2,000 international units a day. (The current recommendation is 200 IU for people up to age 50, 400 IU for people 51 to 70 and 600 IU for people 70 and older.) “While more research on this topic is highly desirable, it should not delay recommending a 2,000 IU daily intake of vitamin D for most people,” a member of the consortium, Dr. Anthony Norman, said in a news release.

• A review article published in the Journal of the American College of Cardiology includes recommendations for screening for vitamin D deficiency and treatment in people with cardiovascular disease. The recommendations are needed, according to the authors of the paper, because of the growing body of evidence that links vitamin D deficiency to cardiovascular problems.

• In October, the American Academy of Pediatrics published a recommendation that the amount of vitamin D for infants, children and adolescents should be doubled to 400 IU a day.

Studies have linked vitamin D deficiency with an increased risk of hypertension, obesity, diabetes, heart attack, stroke and some types of cancer.

Optimal levels of vitamin D can be achieved by a combination of sunlight, supplements and foods such as fish, eggs and cod liver oil. Foods such as milk and some cereals are fortified with vitamin D but at levels that aim for 400 IU a day — which is now thought to be much too low. Vitamin D toxicity (taking too much) is rare but is possible if the intake is greater than 20,000 IU per day.