Tips for healthy eating this winter

The importance of healthy eating this winter

With the colder winter weather comes colds, the flu, coughs, and for some, weight gain. For this reason, it’s important to stay on top of your diet and keep yourself well-nourished during winter. Sticking to healthy eating this winter won’t necessarily prevent you from picking up illnesses, but it can help maintain your immune system to protect you. Also, should you fall ill, a nutritious diet can help speed up your recovery.

In winter, it may seem harder to stick to heart-healthy lifestyle changes, such as eating lots of fruit and veg. The range of seasonal fruit and vegetables also declines at this time of year, and the weather can make going out less appealing. However, there are still many ways that you can look after your diet and your health. See my tips on how to get through a cold winter’s day without compromising your health.

Diet tips for healthy eating this winter

Try warm and hearty salads

Instead of eating your usual cold salad, top your favourite greens with roasted vegetables, toasted nuts, crispy chickpeas, or warm chicken or beef. The warmth of the food will satisfy your hunger, while feeding your body the nutrition it needs. Many winter vegetables, such as squash, cabbage, cauliflower, are also easier to digest when cooked.

Pack soups, stews and curries with vegetables

I love both plant-based and meat soups and stews; they’re flavourful and satisfying on their own, or they can be eaten with rice or whole-grain pasta. Although some cream-based soups can be loaded with calories and fat and calories, there are many healthy soup recipes that are easy to make. 

Add fruit for healthy seasonal desserts 

I would never tell anyone to give up dessert. That being said, dessert doesn’t always have to be a decadent brownie or rich chocolate cake. There are many delicious desserts you can make using seasonal fruits and vegetables. Since the fresh produce has so much flavour, you can decrease the amount of sugar and butter used as well. From pies to crumbles to cookies, the options are endless. You can use pumpkin, squash, apples, pears, and oranges for a nutritious twist on your favourite sweet treat. 

Eat more protein

You’re probably not going to be braaing outside during the winter, but you should still be eating lean proteins. Protein fills you up much faster than high carbs and sugary foods. You won’t be consuming as many calories if you stick with a high protein diet.

Using warming spices

We associate certain spices with winter: cinnamon, nutmeg, and paprika, for instance. These spices add warmth and depth to food and provide a delicious taste without adding on extra fat or calories. Spicy foods also heat you up from the inside. In addition, they offer winter-specific health benefits: if you get colds or sinus infections, spicy foods can help clear out your sinuses or relieve a stuffy nose. 

Drink More Water and Tea

During the winter months, it’s important to stay hydrated. Drink more water to avoid dehydration. 

While it’s cold, you may crave coffee even more because it helps keep you warm. Instead of choosing caffeine-rich beverages, consider drinking caffeine-free alternatives such as rooibos tea and lemon and ginger tea. Drinking tea not only keeps you warm but it has been linked to preventing some illnesses, building immunity and stimulating metabolism.

Healthy eating during this winter: customized diet plan

Sticking to a winter diet can be quite challenging, but a customized diet plan designed by a dietitian can help. If you’re keen on getting a comprehensive diet plan for winter, contact me. I can help you with a winter diet to suit your health and lifestyle needs. 


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