Winter Eating: What You Need to Know
Winter brings shorter days, colder temperatures and less sunlight – all of which can affect our energy, motivation and mood. The good news: what we eat can make a meaningful difference in how we feel this season.
In winter, it’s helpful to prioritize meals that are both warming and balanced – satisfying soups, stews, grain bowls and other meals that combine whole grains with protein and healthy fats. These meals help prevent energy crashes and support more consistent energy throughout the day.
There are also a few nutrients that become especially important during the winter months.
Omega-3s support brain health, mood and a healthy inflammatory response. Foods rich in omega-3s include salmon, sardines, walnuts, flaxseeds, chia seeds, edamame, and tofu.
Vitamin D can be harder to get in winter because we’re exposed to less sunlight. That makes it even more valuable to include food sources like eggs, milk, beef, fortified plant milks, tofu, and fortified orange juice.
Iron is another key nutrient, especially if you’re feeling more fatigued than usual. Low iron can make tiredness feel worse, so it helps to include iron-rich foods such as lean red meat, poultry, shellfish, and eggs. Pairing these foods with vitamin C (like citrus, peppers, or tomatoes) can also improve absorption.
And while winter often feels like a season of “less,” it actually offers some of the most nutrient-dense produce of the year — including:
Citrus fruits like oranges, mandarins and grapefruits
Winter squashes like butternut, Delicata and acorn squash
Root vegetables like carrots, beets and parsnips
Leafy greens like cabbage, kale and Brussels sprouts
These are packed with vitamins, minerals, and fiber, and they tend to taste their best right now.
Finally, the basics like staying hydrated – enjoying water and warm drinks like herbal tea and green tea – and moving your body are important. We often wait until we “feel energized” to exercise, but it actually works the other way around — movement creates energy.
With the right meals, winter can feel less draining — and a lot more nourishing.
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