Eating foods in season is the best because this is when you get the most flavor, the highest nutritional value, and the most affordable buys. For those of us dealing with blood sugar issues, food flavor is only trumped by nutritional value, so seasonal eating is a smart way to manage our diet.

Seasons form the natural backdrop for eating but today that backdrop has all but been discarded. Today, because of modern food processing and worldwide distribution channels, it's so easy for us to forget about seasons when we eat! Foods are now available year-round, and grocery stores shelves look much the same in December as they do in July.

This year-round availability isn't doing us any real good, however. For instance, a research study conducted in 1997 by the Ministry of Agriculture, Fisheries and Food in London, England, proved seasonal eating is healthier. They found significant differences in the nutrient content of pasteurized milk in summer versus winter. Iodine was higher in the winter; beta-carotene was higher in the summer.

The Ministry discovered that these differences in milk composition were primarily due to differences in the diets of the cows. With more salt-preserved foods in winter and more fresh plants in the summer, cows ended up producing nutritionally different milks during the two seasons. Similarly, researchers in Japan found three-fold differences in the vitamin C content of spinach harvested in summer versus winter.

While seasonal menus can vary depending on where you live, there are some overriding principles you can follow to ensure optimal nourishment in every season:

In spring, focus on tender, leafy vegetables that represent the fresh new growth of this season. The greening that occurs in springtime should be represented by greens on your plate, including Swiss chard, spinach, Romaine lettuce, fresh parsley, and basil.

In summer, stick with light, cooling foods in the tradition of traditional Chinese medicine. These foods include fruits like strawberries, apple, pear, and plum; vegetables like summer squash, broccoli, cauliflower, and corn; and spices and seasonings like peppermint and cilantro.

In fall, turn toward the more warming, autumn harvest foods, including carrot, sweet potato, onions, and garlic. Also emphasize the more warming spices and seasonings including ginger, peppercorns, and mustard seeds.

In winter, turn even more exclusively toward warming foods. Remember the principle that foods taking longer to grow are generally more warming than foods that grow quickly. All of the animal foods fall into the warming category including fish, chicken, beef, lamb, and venison. So do most of the root vegetables, including carrot, potato, onions and garlic. Eggs also fit in here, as do corn and nuts.

The bottom line? In all seasons, be creative! Let the natural backdrop of spring, summer, fall and winter be your guide.

All this said, now let's look at January. It can seem like a bleak month for fruit and vegetables, but it's actually teeming with choices for hearty greens and root vegetables (perfect for making warming recipes in chilly weather) and some very versatile fruits as well!

Vegetables: Leeks, carrots, celeriac, celery, red cabbage, beetroot, Brussels sprouts, cauliflower, chicory, Jerusalem artichokes, kale, chard, parsnips, rutabaga (also known as swede), winter cabbage, potatoes.

Fruit: Blood oranges, pears, apples, clementines, lemons, oranges, passion fruit, pineapple, pomegranate, satsumas, tangerines, grapefruit, and kiwi.

And for the greatest freshness, look for foods that are not only in season, but are locally grown. Even if you don't want to change any of your eating habits, you can at least make sure to buy local produce when it's available, rather than purchase the same type of food from 3000 miles away! Here are some resources for finding out what is in season in your area (US Only):

Epicurious.com provides a seasonal, interactive map you can use to see what's fresh in your area, plus find ingredient descriptions, shopping guides, recipes, and tips.

Fieldtoplate.com tells what's in season and available according to regions. They provide state-by-state listings of organizations, departments, and farmers markets, etc. website links to go to for specific information. The suggest that if your state is not listed, or a readily available resource could not be located, that you contact your state Department of Agriculture to ask about local availability of produce. They also ask that if you know of a resource that isn't listed, please let them know so they can include this information on their site.

Fieldtoplate.com also provides a seasonal, pocket-sized produce guide.

and their eating local website, simplesteps.org/eat-local, is all about finding what's fresh near you. This site also provides a map to help you find what's available seasonally near you as well as a current listing of farmers markets near you.