As colder weather sets in, it’s more important than ever to keep your health top of mind. Nutrition plays a key role in helping you feel your best throughout the winter months–from supporting immune health to maintaining energy and mood.
To help answer some of the most common cold-weather nutrition questions, we gathered insight from Blair Mize, Registered Dietitian at TRIO, who shares practical, realistic tips to support your health all season long.
Does what we eat really affect our immune system during cold and flu season?
Nutrition plays an important role in supporting immune function, but no single food can “boost” the immune system on its own. Instead, following an overall healthy eating pattern helps keep the immune system functioning properly.
A diet rich in whole foods–such as fruits, vegetables, whole grains, lean proteins, healthy fats, and key minerals–supports immune cell function and overall health. On the other hand, diets high in processed foods, unhealthy fats, and added sugars can promote inflammation and may weaken the body’s immune response over time.
What nutrients are most important for supporting immunity in the winter months?
Several nutrients play a key role in immune health, including:
- Beta caroten
- Vitamin C
- Vitamin A
- Vitamin K
- Vitamin D
- Zinc
- Protein
Eating a variety of nutrient-dense foods helps ensure you’re getting a balance of these essential vitamins and minerals.
Why is it important to stay hydrated in cold weather when we don’t feel thirsty?
Proper hydration is important year-round, even during the winter months. Although we may not feel thirsty in colder weather, the body still loses fluids through breathing, sweating, and urination.
Staying hydrated helps regulate body temperature, supports digestion, and keeps the body functioning efficiently, allowing you to stay warm and feel your best throughout the season.
Many people crave comfort foods in the winter. How can we enjoy them while still eating balanced meals?
Comfort foods can absolutely be part of a balanced winter diet. The key is moderation and balance. Staying hydrated, being mindful of portion sizes, and continuing to engage in regular physical activity all contribute to a healthy lifestyle.
Choosing meals and snacks that are high in fiber–such as seasonal fruits and vegetables, beans, peas, and whole grains–can help you feel satisfied while still enjoying the foods you love.
Are there healthier swaps or additions you recommend for classic cold-weather comfort foods?
Yes! One simple approach is to enhance comfort foods rather than eliminate them. Adding vegetables, legumes, and lean proteins to soups, stews, and casseroles boosts both nutrition and flavor.
You can also choose healthier fats in place of heavy cream and focus on using whole, minimally processed ingredients whenever possible.
Does winter impact our energy levels, and can nutrition help?
Winter brings shorter daylight hours, which can affect both energy levels and mood. People also tend to be less physically active during colder months, which can contribute to fatigue.
Paying close attention to nutrition, along with staying active, can help support energy and mood. Balanced meals and regular movement work together to keep you feeling more energized throughout the season.
Are there foods that support mood and mental well-being during darker, colder months?
Yes, nutrient-dense foods can support both physical and mental health. Fruits, vegetables, fish, nuts, healthy fats, and whole grains all play a role in brain function and mood regulation.
Some great options include colorful vegetables, sweet potatoes, leafy greens like spinach, berries, salmon, walnuts, and oatmeal.
For individuals managing chronic conditions like diabetes or heart disease, what should they keep in mind when choosing winter meals?
For those managing chronic conditions, it’s especially important to focus on nutrient-dense foods. Prioritize fruits, vegetables, fish, lean proteins, nuts, healthy fats, and whole grains while limiting added sugars and excess sodium.
Balanced, consistent meals can help support overall health and disease management throughout the winter months.
What are your top tips for building a nutritious, warming, winter meal?
Start by choosing nutrient-dense foods and aim to fill half your plate with colorful fruits and vegetables. Focus on limiting added sugars and sodium, including lean protein and whole grains, and choose water as your primary beverage.
Warm, balanced meals that prioritize whole foods can help support immunity, energy, and comfort all winter long.
TRIO’s Approach to Winter Meals
Balancing nutrition and health during the winter months is essential, and Blair’s tips make building nourishing meals feel more manageable and approachable. At TRIO, we take the stress out of mealtime with chef and dietitian-crafted meals that feature seasonal vegetables, quality proteins, and essential nutrients designed to help you feel your best all winter long.
Interested in simplifying winter meals while supporting your health? Contact TRIO today to learn more about our meal solutions.
