Winter changes what we crave - and for good reason. Our bodies work harder to maintain temperature, we're exposed to more viruses, and shorter days affect mood and energy. What we eat can support (or undermine) how we feel through the cold months.
Why Winter Eating Matters
Immune support: Winter is cold and flu season. While no food is a magic shield, certain nutrients support immune function. Vitamin C, zinc, vitamin D, and protein all play roles in immune health.
Energy and mood: Less daylight affects serotonin and melatonin production. Comfort food cravings are partly biological - carbohydrates help with serotonin production. The key is satisfying those cravings in nourishing ways.
Warmth from within: Hot, cooked foods genuinely help you feel warmer. There's a reason every culture has warming winter dishes - they serve a real purpose.
Winter-Supporting Foods
Foods to Prioritise
Warming Meal Ideas
Soups and Stews
The ultimate winter food. Soups hydrate, warm, and are easy to pack with vegetables. A vegetable soup can contain 4-5 portions of veg in one bowl. Add beans or lentils for protein and you have a complete meal.
One-Pot Dishes
Casseroles, curries, and tagines. Slow-cooked dishes develop deep flavour and make cheaper cuts of meat tender. They're also practical - make once, eat multiple times.
Roasted Vegetables
Roasting transforms winter vegetables. Carrots, parsnips, beetroot, squash - all become sweeter and more satisfying when roasted. Toss with olive oil, salt, and herbs. Done.
The Vitamin D Question
In the UK, we can't make vitamin D from sunlight between October and March. The NHS recommends everyone considers a 10mcg daily supplement during winter months. Food sources (oily fish, eggs, fortified foods) help but rarely provide enough alone.
Comfort Food Without Compromise
You don't have to choose between comfort and health. Many warming dishes are naturally nutritious:
- Shepherd's pie with extra vegetables mixed into the mince
- Chilli con carne with beans adding fibre and protein
- Fish pie with a mix of white fish and salmon
- Dahl with lentils providing protein and fibre
- Hearty pasta with a vegetable-rich sauce
The pattern: protein + vegetables + complex carbs, cooked in a warming way.
Practical Winter Strategies
- Batch cook - Make large portions of soups and stews. Freeze portions for busy days.
- Eat breakfast - Cold mornings make skipping breakfast tempting. Warm porridge with fruit sets you up better.
- Stay hydrated - We forget to drink in cold weather. Herbal teas count toward fluid intake.
- Don't hibernate from vegetables - Salads feel wrong in winter, but roasted veg, soups, and cooked greens provide the same nutrients.
The Bottom Line
Winter eating should feel warming and satisfying. Lean into seasonal produce, warming cooking methods, and nourishing comfort foods. Your body's winter cravings aren't the enemy - work with them, not against them.