Winter Nutrition Tips

By Lizzie Streit, MS, RDN, LD 

Snowstorms, low temperatures, and early sunsets make it difficult to even leave the house, let alone keep up with a healthy eating and exercise routine.  

But staying on top of your health during the winter months can help you feel your best, both physically and mentally, even in the face of cold air and shorter days. It will also prevent you from feeling the need to “catch up” and make drastic changes when the weather gets warmer. 

Read on to learn about our top nutrition tips for getting through the winter. 

1 – Fill up on fruits, veggies, and other immune-boosting foods. 

There’s nothing worse than coming down with the flu or a pesky cold in the winter. Fortunately, eating foods with nutrients that strengthen the immune system, such as zinc and vitamins A and C, can help you avoid getting sick. 

Add oranges, kiwis, brussels sprouts, and leafy greens to your meals for a healthy dose of vitamin C, winter squash and sweet potatoes for some vitamin A, and lean animal proteins and pumpkin seeds for zinc. 

2 – Guzzle that water (or tea)! 

Drinking enough water isn’t just a concern for the summer. It’s easy to get dehydrated in the winter, especially with the dry air.  

To prevent this, keep a reusable water bottle with you throughout the day and be sure to refill it a few times. If plain water isn’t your thing, and if flavored sparkling waters are too cold for you in the winter, drink a warm cup of herbal tea instead. 

3 – Incorporate foods with vitamin D, or take a supplement if needed. 

Since the best source of vitamin D is sunshine, getting enough of this vital nutrient can be difficult during the winter. Low vitamin D levels have even been linked to fatigue and depression, which many people experience with shorter days and cold temps.  

Make a point to incorporate foods with vitamin D, including fatty fish (i.e. salmon and sardines), fortified milk and dairy, and eggs, in the winter. You may also want to speak with your healthcare provider about checking your vitamin D levels and taking a supplement. 

4 – Continue to incorporate regular exercise, including indoor activities. 

It’s incredibly common to feel unmotivated and fatigued during the winter, especially when it comes to working out. 

And if you usually exercise outside, cold temps and icy sidewalks can really cramp your style! Instead of foregoing your workout entirely, try some new indoor activities to keep things exciting. 

You can sign up for a spin class, high intensity interval training (HIIT) session, or commit to a few months of a gym membership. But if workout classes aren’t your thing, walking around the mall while you window shop is also fair game!  

Note from Healthy For Life Meals: We know it can be difficult to eat healthy in the cold winter months. So why not let us do the work for you? Get started with one of our plans today, and enjoy freshly made meals with all the nutrients you need. No cooking required!