NUTRITION: Staying Well this Winter

Nutritionist and Personal Trainer, Lottie Thompson writes about the how to stay well with food this winter. 

Nutritionist and Personal Trainer, Lottie Thompson teaches you how to eat mindfully in the winter months when all you want to do is binge on popcorn, chocolate and Netflix.

“We are heading towards the big ‘C’, however different it may be this year, and there’s nothing wrong with a little indulgence, but how do we make sure we still get plenty of nutrition?“

Mindful Eating when it’s Nippy Out

The nights are drawing in, and with that many of us start to think about the more warming and comforting foods such as stews, roasts, soups and thinking about carbohydrates more! We are heading towards the big ‘C’, however different it may be this year, and there’s nothing wrong with a little indulgence, but how do we make sure we still get plenty of nutrition?!

The cooler weather and darker nights might encourage us to reach for readily available foods. This, coupled with feeling more tired and possibly less exercise can reduce our energy levels and strength! Make sure you make time for yourself to relax, exercise and get good sleep!

1. Porridge is King

Porridge is a fantastic way to start the day, as it slowly releases energy throughout your morning to keep you full until lunch. Topping it with nut butters, seeds and fruits gives it more body and you can vary it easily. Try simmering down some berries, apples or pears with a little sugar as a lovely winter warming topper.

2. Veg and Fruit to pack a punch

Try to pack out your meals by adding extra fruit and veg, this will help to ensure you’re getting plenty of vitamins and minerals to help boost your immune system. Vitamin C choices include sweet potatoes, tomatoes, red peppers and citrus fruits. These vitamins and minerals play an important role in preventing fatigue, which can be more prevalent in the winger months. Spinach contains Zinc, iron rich foods include red meats, lentils and green leafy veg.

3. Vitamin B12 

This contributes to the normal functioning of the immune system and contributes to a reduction in tiredness and fatigue, which can come hand in hand with the winter months. Fish, eggs, cheese and if you don’t eat these, some vegan foods are fortified with B12, or you can supplement. 

4. Keep an eye on sugary foods

So called ‘comfort foods’ can be high in sugar and dense in calories – which can have a negative impact on our energy levels as well as throwing a spanner into our diet. Plenty of winter foods are nutritious and comforting – adding ginger and other warming spices to things such as soups and cooked fruits can help tick the sweet box. 

5. Don’t be afraid of frozen fruit and vegetables 

Don’t be afraid of using frozen vegetables – they are sometimes more nutritious than fresh and will last well in the freezer so there’s no waste. This will help to ensure you can get your 5+ fruit and veg a day, and can keep your diet varied. Frozen veg in smoothies can help a sweet tooth and fill you up to prevent you reaching for comfort foods!

6. Hydration – drink more to feel better!

Many people find that they aren’t as thirsty in the winter months. It makes sense – we sweat less when its cooler – but it’s still important that you consume a minimum of 2L of water a day – more if you’re exercising – to stay healthy! The increase in hot air being pumped around can dehydrate us just as bad as the warmer months, and our skin can start to suffer. Keep on top of your hydration to reduce fatigue, improve skin elasticity and keep your health up!