Colder temperatures, less time outside, fewer daylight hours and layers of clothing, can make winter more nutritionally testing than other seasons. The temptation to hunker down indoors in front of the heater with a bowl of hearty comfort food and a glass of red is all too real.

RELATED: Establishing Healthy Habits

RELATED: The Benefits Of Exercising Outside In Winter

For some reason when winter rolls around we’re less inclined to eat healthy and more inclined to gravitate to higher-calorie foods (and bigger servings…). However, with some planning, you can still enjoy delicious meals with nutritional value containing foods that help boost the immune system too!

If you want to eat healthier this winter, read on for five easy tips and tricks…

Breakfast is a dish best served warm

Mornings are made more bearable when they’re warmer and what better way to kick the day off than with a heated breakfast? Start your day with a healthy slow-release breakfast, which will keep you full of energy until lunch. Oatmeal is a great nutrient-rich way to start your morning, try topping with nuts or seeds and some seasonal winter fruit like apples, pears cranberries or dates.

Porridge in winter
Porridge is a great breakfast choice as it keeps you fuller for longer / Freepik

Eat iron-rich foods – or take a supplement

Foods rich in iron not only boost the immune system but will keep you fuller for longer. Up your intake of red meats, lentils and green leafy vegetables or supplement with a natural iron supplement.

Indulge in fish, eggs and cheese

Fish such as salmon, as well as eggs and cheese, are a great source of vitamin B12. B vitamins have a direct impact on your energy levels, brain function and cell metabolism. Often the reason we crave comfort foods and bigger portion sizes in winter is because we’re tired. Vitamin B complex not only fights fatigue but also helps prevent infections and support cell health.

Look for root vegetables

The likes of carrots, turnips and beetroot are ideal winter veggies and they’re the perfect way to get your intake of beta-carotene; turnips are also great to boost your intake of vitamins A and C which are essential to fighting off the cold.

Root Vegetables Winter
Root vegetables will help to keep you cold & flu-free in winter / Freepik

Stock up on soups

If you struggle with ways to incorporate vegetables into your everyday eating patterns, soup is a great way to get in your intake of veggies as they blend nicely into your meal and often you won’t notice that they’re there. Soup is a hearty and healthy dinner or reheated lunch on the go that requires little to no effort to make. They’re super filling, so you get the comfort and warmth factor, without over-eating.

Main image: Free People

start your personal evaluation now

discover the best nutrients for you

Get Started

Multi Flora Probiotic

Multi Flora Probiotic

Research has found probiotics can be helpful in reducing susceptibility to recurrent UTIs. Our Multi-Flora Probiotic provides a comprehensive blend of five different beneficial bacterial strains - all in one capsule.

High Potency Probiotic

High Potency Probiotic

Our High Potency Probiotic Support provides 16 efficacious bacterial species and 50 billion CFU per serving. A prebiotic (fructo-oligosaccharide) acts as a food source to aid the growth, multiplication and survival of beneficial probiotics in the gut. The most effective species of bacteria are included to increase the efficacy of the probiotic supplement and to safely support microbiome balance.



Q&A: PT Julia Kanzso On Nutrition, Fitness & Personal Training

You only have to go to the gym and see how much busier it is, to see the countdown to summer is well and truly on. So, we thought it was timely to cat...
Read More


Tried & Tested Tips For Eating Healthier In Summer

There’s nothing quite like summer on this side of the world – beachside BBQs, road trips, festivals, farmer’s markets, untouched beaches right on our ...
Read More


Good Fats vs. Bad Fats: What's The Difference?

It’s a four letter word, it starts with ‘F’ and it’s a pretty controversial one ;) Today we’re talking about F-A-T-S. The good, the bad and the ugly. ...
Read More

start your personal evaluation now

discover the best nutrients for you

Get Started

Join the Supplemental

by signing up to receive our weekly newsletter, you agree to our privacy policy.

follow us