Consuming a healthy diet and being physically active is the best way to boost your energy and maintain your health in the winter. However, this becomes challenging when the temperatures dip and the days shorten. Researchers at the National Institutes of Health found that winter weather can cause a person to be less attentive to exercise, eating healthy and other daily habits. Our bodies react to weather changes by craving different foods and even sugar for more energy.
Maintaining a healthy diet is very important if physical activity is harder to come by and unhealthy cravings are more common. Eating healthy will help prevent illnesses such as heart disease, obesity and high blood pressure, and help you build a foundation of good health for many years to come.
Maintaining a schedule and increasing your intake of fresh food items are a few simple solutions to improve your diet/cravings during the winter. Here are some ideas on how to add a few favorite cold-weather foods, healthy choices and variety to your winter diet.
Eat at least five fruits and vegetables a day
Root vegetables like beets, carrots and turnips can withstand the cold, so you can buy them fresh and reap the benefits. You can roast carrots for a boost of beta-carotene, or boil turnips for vitamins C and A. Canned produce can be a convenient shelf-stable option, but always look for low-sodium options and give them a rinse before using.
Frozen produce is another great option if you’re worried about food going bad before you get to it. Frozen berries and other frozen fruits mean you can still enjoy your favorite fruits despite the season. For lower calories, look for frozen options that do not have added sauces or flavorings. These products are often more versatile too, so you can add them to a soup, sauce or serve them as their own side dish. A vegetable soup can be a great way to add in some extra servings of vegetables in the cold months; look for low-sodium ingredients and add salt-free herbs and spices for extra flavor.
Choose the Right Snacks
Remember, snacks are not a substitute for a full meal. Choose nutrient-dense snacks with lean protein and fiber such as an apple and unsalted nuts, carrots and string cheese, or a couple of whole grain crackers and a boiled egg. Think of a snack as an opportunity for added nutrition, and choose them with a focus on the foods that you want to eat more of throughout the week.
Avoid or reduce the intake of soda, sugary coffee and energy drinks. Those might provide you with an instant boost of energy, but often then leads to a crash or noticeable drop in energy levels. Instead, choose flavored tea and fruit instead of concentrated sugar options. Check the nutrition facts label to determine how much added sugar a product has so you can make informed choices.
Stay Hydrated
Drinking water throughout the day helps you to maintain hydration and prevents health conditions such as obesity, constipation and kidney stones. Dehydration and hunger can have the same symptoms, such as headache, fatigue and lightheadedness. Make it a goal to drink eight 8-ounce glasses of water a day.
Portion Control
The MyPlate guide from the U.S. Department of Agriculture, is a great place to start when considering portion control. The MyPlate Plan helps to create a personalized food plan based on age, gender, height, weight and activity level.
Don’t over eat. Determine your hunger on a scale from 1 to 10, with zero being overly full and 10 being painfully hungry. Eating mindfully can help you notice when you’re getting hungry and how much you need to eat to feel comfortably full. Eating to eliminate hunger is more important than cleaning your plate—and healthier than feeling overly full. You can always save your leftovers for a meal or snack later.
Ines Beltran
Family & Consumer Sciences Agent UGA Gwinnett Extension Office
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