As temperatures drop, our bodies crave warm, comforting foods, and that’s perfectly natural. But winter is also when many people experience lower energy, weakened immunity, and seasonal illnesses like colds and flu. By choosing nutrient-dense foods, you can support your health, stay fuller for longer, and even improve your mood through the darker months.
Focus on seasonal, immune-boosting produce
Eating with the seasons means fresher ingredients that are often more affordable and full of nutrients. In winter, load your plate with:
- Butternut, pumpkin, and sweet potatoes – Rich in beta-carotene and fibre.
- Citrus fruits like oranges and naartjies – Packed with vitamin C.
- Spinach, kale, and broccoli – Great sources of iron, folate, and antioxidants.
- Ginger and garlic – Natural immune boosters with anti-inflammatory properties.
These ingredients make great additions to soups, stews, and roasts while keeping your immune system resilient.
Warm meals that nourish
Winter is an excellent time for comfort food, but it doesn’t have to mean heavy or unhealthy. Aim to create meals that include a balance of:
- Lean proteins like chicken, fish, legumes, or eggs.
- Complex carbohydrates such as brown rice, quinoa, or wholegrain bread.
- Healthy fats from olive oil, avocado, or nuts.
- Plenty of vegetables for vitamins, minerals, and fibre.
For example:
A lentil and vegetable soup served with wholegrain toast, or baked chicken with sweet potatoes and sautéed spinach.
Hydration still matters
People often drink less water in winter because they feel less thirsty, but hydration is just as important in colder weather. Central heating and indoor environments can be dehydrating. Herbal teas, warm water with lemon, or clear broths are excellent ways to stay hydrated and warm.
Don’t forget vitamin D
With fewer daylight hours, it’s harder to get enough vitamin D from sun exposure alone. Consider eating foods that are rich in vitamin D, such as:
- Fortified dairy products.
- Eggs (especially the yolk).
- Fatty fish, like salmon or sardines.
Speak to your healthcare provider if you think you may need a supplement, especially if you’re feeling unusually tired or low.
Boost your mood through food
Comfort eating is often emotional, especially in winter. Fortunately, the right foods can also help support mental well-being. Try including:
- Bananas – High in tryptophan, which helps produce serotonin.
- Oats – A slow-burning carbohydrate that helps regulate mood.
- Dark chocolate (in moderation) – Contains flavonoids and magnesium.
Balanced meals, regular mealtimes, and mindful eating can all improve how you feel both physically and emotionally.
A balanced winter plate
For optimal nutrition, think of your winter meal as having three components:
- Protein: chicken, lentils, beans, or eggs.
- Carbohydrate: butternut, brown rice, or wholegrains.
- Fat: olive oil, avocado, or seeds.
Adding a side salad or cooked vegetables creates a more balanced meal and improves fibre intake.
Stay well this winter
Whether you need help with nutrition, energy issues, or managing a winter illness, Intercare’s team is here for you. Eating better doesn’t have to be hard; it just takes small, consistent changes.
Looking for guidance this winter? Book an appointment with an Intercare healthcare provider and take a proactive step toward better health.
Read these articles to gain further information on enhancing your winter choices and boosting your immune system.
