Winter nutrition: Expert diet tips for improved well-being
In Winter, we often find ourselves waking up later, snuggling under blankets, enjoying comfort foods and sipping extra hot drinks.
However, the colder weather also helps cold and flu viruses to thrive and spread more easily in indoor settings where we gather to keep warm. Spending less time in the sunlight can lower our vitamin D levels, which are crucial for a strong immune system.
To stay healthy and energised during winter, it’s vital to adjust our diets and routines. With colder weather often comes lower physical activity, and that means our bodies need fewer calories.
But, in our efforts to stay warm, we must be careful not to consume more energy than we burn.
Registered dieticians Mpho Tshukudu and Maryke Gallagher, spokespersons for the Association for Dietetics in South Africa (ADSA), offer reliable advice on winter nutrition.
They suggest paying close attention to portion sizes and the quality of the foods we eat – focusing on nutrient-rich options over calorie-dense, empty-nutrient choices.
Healthy winter comfort foods
As the cold season sets in, warming comfort foods take centre stage. However, Tshukudu and Gallagher say these meals can still be healthy and balanced.
Gallagher explains: “Dishes like stews, soups, casseroles and curries can be nutritious and help maintain weight. Adding non-starchy vegetables like carrots, baby marrows, brinjals, mushrooms, sweet peppers, onions, garlic, ginger, broccoli, cauliflower, spinach and kale can enhance the aroma, flavour and texture of your meals.”
She advises stocking up on a variety of coloured vegetables if salad ingredients are less frequent on your shopping list during winter.
Winter dishes are also ideal for including legumes like beans, lentils and chickpeas, which are rich in fibre and plant-based protein.
“When making winter soups, curries and pasta sauces, pack in as many non-starchy vegetables and legumes as possible,” she suggests. “Opt for a tomato base and use plant-based oils like olive or avocado instead of butter or cream.
“It’s also a great time to use herbs and warming spices, which can help curb food cravings and boost the nutrient value of your meals.
“It’s also important to stick to a regular eating pattern and avoid constant snacking or ‘grazing’.”
Stay hydrated during winter
As the temperature drops, we often forget to drink enough water and mistake thirst for hunger. Nutrition experts say it’s crucial to stay hydrated and maintain healthy eating habits during winter.
Stick to the basics of healthy eating. Eat plenty of vegetables and fruits daily, opt for whole-grain products, and limit highly processed foods high in sugar, salt and unhealthy fats.
While hot drinks offer comfort in the cold months, it’s important not to overdo caffeine and sugar. Hot water with a slice of lemon or ginger is a hydrating and delicious alternative.
“Limit milky and creamy hot drinks,” Tshukudu and Gallagher recommend. “Try unsweetened, caffeine-free teas like rooibos, and experiment with fruit, spice and herbal infusions.
“Ingredients like ginger, cloves and turmeric support your immune system. Spices like cinnamon can help curb sweet cravings, so add them to herbal teas like rooibos.“
Supporting your immune system through good nutrition
No single food or supplement can instantly boost the immune system, experts say. However, various nutrients play a key role in supporting immune function.
Dieticians highlight the importance of a balanced diet rich in minimally processed whole foods. This approach ensures you get the necessary nutrients to maintain a healthy immune system.
Key nutrients that support immune health include:
Vitamin C: Found in foods like broccoli, citrus, guavas and bell peppers. It enhances iron absorption, so pair vitamin C-rich foods with iron-rich ones.
Vitamin D. Exposure to sunlight is important for the body to synthesise vitamin D. Food sources include oily fish, eggs and enriched foods.
Vitamin A. Important for respiratory health. It is found in carrots, sweet potatoes, and leafy greens.
Omega-3 Fatty Acids: Have anti-inflammatory properties and are found in fish, like salmon, and plant sources like flaxseeds and chia seeds.
Probiotics and prebiotics: Support gut health and overall immunity. Probiotic-rich foods include yoghurt and fermented vegetables, while prebiotics are found in foods like garlic, onions and asparagus.
Zinc: Found in shellfish, legumes, seeds and nuts. It supports immune cell function and respiratory health.
When it comes to zinc supplementation and upper respiratory infection, Gallagher points out: “Research has shown that zinc supplementation might help to stave off respiratory infection symptoms and cut illness duration, but the quality of evidence is variable, and there is currently no clarity on optimal formulation or dosage.
“Prioritising food sources of immune-supporting nutrients is important, and it is best to discuss supplementation with a registered dietician who can assess your individual needs and make recommendations on the use of supplements.”