Nourishing Your Body in Winter: Practical Nutrition Tips for Energy, Immunity & Mood

As the days get shorter and the temperature drops, our bodies naturally shift into “winter mode.” We often feel a little more tired, a little hungrier, and a lot more drawn to warm, comforting foods. The good news? With a few simple changes, you can support your energy, immunity, and overall wellbeing through the colder months.

Here are some practical, realistic winter-friendly nutrition habits to help you feel your best.

1. Warm, Nourishing Meals Go a Long Way in Winter

   
   

Winter is the perfect time to lean into soups, stews, curries, and slow-cooker meals.

These foods:

• Keep you hydrated

• Support digestion

• Deliver nutrients in a gentle, easy-to-absorb way

Focus on adding colour wherever you can. Leafy greens, carrots, squash, mushrooms, beets, and berries all provide antioxidants that help your immune system stay resilient.

2. Don't Forget Protein (Especially When You Are Busy)

Protein helps stabilize energy, supports muscle recovery, and keep you satisfied longer which can help curb the “winter grazing” many of us fall into.

Easy winter additions:

• Add lentils or chickpeas to soups

• Choose hearty proteins like turkey, salmon, eggs, or tofu

• Keep simple snacks on hand: Greek yogurt, nut butter packs, hummus, hard-boiled eggs

Aim for balanced meals with protein + colour + a source of healthy fats.

3. Support Your Immunity with Key Nutrients

While no single food prevents illness, consistent habits make a big difference.

Helpful immune-supporting nutrients include:

• Vitamin C: citrus, kiwi, bell peppers, broccoli

• Zinc: pumpkin seeds, seafood, beans

• Vitamin D: fatty fish (e.g. salmon or sardines) and egg yolks; although due to our location many of us here in Canada need to supplement throughout winter

• Magnesium: pumpkin seeds, black beans, spinach

If you’ve been curious about magnesium supplement types, here’s a quick guide:

• Glycinate: great for sleep support and stress

• Citrate: helpful for digestion

• Threonate: supports cognitive health

(If you're unsure which is right for you, feel free to ask, I carry all three through Metagenics.)

4. Hydration Still Matters

Because we sweat less in the cold, many people unknowingly drink far less water. This can lead to fatigue, headaches, stiffness, and increased cravings.

Try:

• Warm herbal teas

• Adding electrolytes when you’re active or sweating

• Keeping a water bottle at your desk as a visual cue

Warm fluids also support digestion and circulation (win-win!).

5. Choose Comfort Foods That Actually Help You Feel Good

Winter cravings are normal. Instead of avoiding them, make them work for you.

Some easy upgrades:

• Swap creamy sauces for broth bases

• Choose whole-grain versions of comfort staples

• Add extra vegetables to pasta, ramen, or baked dishes

• Keep fruit (fresh or frozen) on hand to balance sweet cravings

This keeps meals nourishing without feeling restrictive.

6. Remember That Nutrition And Movement Work Together

When you’re properly fueled and hydrated, your body moves better, recovers faster, and is less prone to winter-related aches.

Pair your nutrition habits with:

• Light mobility work

• Short strength sessions

• Outdoor walks when daylight (and the rain) allows

• Also remember movement is always fun with friends!

Small, consistent actions make the biggest impact, especially in winter.

Winter doesn’t have to mean sluggishness or low energy. With simple, supportive nutrition habits, you can keep your body resilient, warm, and well throughout the season. If you want personalized guidance on winter supplementation, recovery, or movement, I’m always here to help.