Winter can be a difficult time to get proper nutrition. When temperatures drop, we often crave less nutritious comfort foods. We’re more likely to skip fresh produce in favour of foods that are more energy-dense, and processed foods become more convenient. With fewer fresh fruits and vegetables available, it can be hard to get the nutrients your body needs. Good thing, there are plenty of ways to get the nutrition you need during the winter. Here are some tips for getting proper nutrition during the cold months.


First and foremost, it’s important to pay attention to your overall diet. Avoid processed, refined and fried foods as much as possible, and focus on nutrient-dense whole foods like vegetables, fruits, nuts, legumes, and whole grains. Not only are these foods good for our bodies, but also for our wallets – these foods tend to be much cheaper than their processed counterparts.

It’s also important to pay attention to portions. Overeating, especially unhealthy foods, will lead to weight gain. Try to eat balanced meals with a combination of carbohydrates, proteins, and fats, and resist the urge to snack too often.

Choose healthy snacks. It can be tempting to reach for unhealthy snacks during the winter months. Nuts and seeds are a great source of essential fatty acids and protein. They’re also a good source of vitamins and minerals. Try adding nuts and seeds to salads, soups, and baked goods.

Eat more root vegetables.  As the temperature drops, root vegetables become more plentiful. These vegetables are an excellent source of nutrients, including vitamins, minerals, and fiber. Some of the best winter root vegetables include carrots, potatoes, and parsnips. These vegetables can be roasted, boiled, or even used in soups and stews. If you can’t find fresh produce at the grocery store, don’t worry. Frozen fruits and vegetables are just as nutritious as their fresh counterparts. Look for options that contain no added sugars or sauces.

Eat more whole grains. Whole grains are a great source of fiber and can help keep you feeling full for longer. Look for whole grain breads, cereals, and pastas to get the nutrition you need.

Including hot soup or broth in your diet is a great way to stay nourished. Soups are a great source of vitamins, minerals and hydration. They also provide the body with essential compounds like glutathione and carnosine – compounds that help fight the damage caused by free radicals and thus strengthen the immune system.

Drink plenty of water. It’s easy to forget to hydrate during the winter months. Make sure to drink plenty of water to keep your body hydrated and your metabolism working properly.


If you’re having difficulty getting enough nutrition during the winter, supplementing your diet with multivitamins can ensure that you’re getting all the essential vitamins and minerals you need to stay healthy. It’s also important to stay active during the winter months. Exercise not only has physical benefits, but it can also help improve mood and reduce stress. By following a few simple guidelines, you can make sure you’re getting the nutrition your body needs during the winter months. Eating plenty of nutrient-dense whole foods, keeping portions in check, and supplementing as necessary will help ensure you’re staying healthy and strong throughout the season.


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