Tackle Winter: Comfort Foods That Keep You Energized
As the temperature drops and daylight hours shorten, this means only one thing, winter has arrived. This time of year often leaves us feeling sluggish, but did you know that certain comfort foods can boost your energy levels instead of weighing you down? Do you want to stop feeling tired and tackle winter head-on? Keep reading! We’ll explore how to choose foods that provide long-lasting energy and help you power through the cold months.
Why Do We Feel Tired?
During the winter months, our bodies need more energy. This is due to several factors, one being the increased need for our body to maintain its internal body temperature when the temperature drops. When we’re exposed to cold temperatures, our bodies use more energy to generate heat, through shivering and nonshivering mechanisms (1).
Additionally, when it gets colder outside we become more susceptible to infections causing our bodies to rely on our immune systems more heavily to stay healthy. The immune system, however, requires a lot of energy to work effectively. It uses lots of energy to produce the proteins and the cells needed to fight off the various infections we encounter during the winter months (2).
Nutrients You Need This Winter!
To combat winter sluggishness, it’s essential to incorporate foods that provide long-lasting energy and support overall health. Understanding how different macronutrients and micronutrients work together can help you make informed choices.
1. Carbohydrates (Main Source of Energy)
Carbohydrates are broken down into glucose, which the body uses to produce energy and power different processes in the body such as brain function (5).
Sources:
Fiber: Fruits, vegetables, whole grains, beans, nuts, seeds (5)
Starches: Beans, legumes, fruits, whole grains, vegetables (5)
Sugars: Milk, fresh fruit (natural); sweets, soda, canned fruit (added) (5)
Tips:
Consume more complex carbs (foods higher in fiber and starches). They break down more slowly, keeping blood sugar stable. Simple carbs, found in sweetened drinks, sugary snacks, desserts, and processed foods, digest quickly and can cause energy spikes that may be followed by energy crashes. Instead, try complex carbs such as brown rice, bulgar, whole wheat bread, or a delicious bean soup (5).
2. Protein (Tissue Repair and Growth)
Proteins are made of amino acids, which are important for tissue repair, growth, and the making of important compounds. Proteins also help with immune function, energy production, and nutrient transport (13).
Sources: Meat, fish, poultry, dairy products, nuts, and eggs (13).
Tips: Every meal should have some sort of protein. It can be as easy as having yogurt and nuts or oatmeal with milk.
3. Vitamin D (The Sunshine Vitamin)
Vitamin D regulates levels of brain chemicals like serotonin and dopamine, which affect our energy levels. When these chemicals are out of balance, it can cause tiredness.
Sources: Trout, salmon, tuna, mackerel, fish liver oils, beef liver, sunshine exposure, and fortified milk (both cow’s milk and plant-based) (8).
Tips: Try implementing salmon or tuna into some meals throughout the week.
4. Iron (Oxygen Transport)
Iron helps carry oxygen from the lungs to other parts of the body such as our muscles, which need oxygen to make energy (9).
Sources: Red meat, oysters, beans, lentils, spinach, nuts, and fortified cereals (9).
Tips: Try implementing red meat into your diet in moderation. Making delicious pasta with meat sauce can be a great way to include it in your diet!
5. Vitamin C (Immune Boost and Fatigue Reduction)
Vitamin C aids with wound healing and immune function especially in the winter so your body does not have fatigue or muscle pain (11).
Sources: Citrus fruits, tomatoes, tomato juice, potatoes, red and green peppers, kiwifruit, broccoli, strawberries, brussels sprouts, and cantaloupe (11).
Tips: Instead of choosing candy or chips for a quick snack. Try an orange and have some strawberries to get the great benefits of these fruits.
6. B Vitamins (Energy Metabolism)
B vitamins produce energy by acting as helpers in many key processes that make energy. They support the breakdown of glucose, fats, and proteins to generate energy and power processes in the body (10).
Sources: Meat, fish, liver, eggs, dairy, leafy greens, legumes, nuts, citrus fruit, whole grains, cereals, and rice (10).
Tips: Hitting the B vitamins is very simple as they are found in many foods. It’s important to eat a variety of whole foods. Don’t just eat meat all day without including any fruits or leafy greens, or the other way around.
Common Pitfalls
Many people struggle with low energy in the winter due to common dietary and lifestyle mistakes. Avoid these pitfalls to stay at your best:
1. Skipping Meals Due to Seasonal Routine Changes. Busy winter schedules can lead to skipped meals, resulting in energy dips. Keep healthy, and have pre-prepared meals handy for when you’re on the go.
2. Relying Too Much on Caffeine. Caffeine is not your savior to feeling sluggish. While it does give a temporary energy boost (4), there are healthier, more sustainable ways to boost your energy such as eating a well-balanced diet focusing on the macro and micronutrients mentioned above.
3. Staying Hydrated. Cold weather can reduce thirst cues, you may not feel the need to drink water even though you are dehydrated. Being dehydrated can impair your physical and cognitive performance. To avoid this, ensure you have a water bottle and drink throughout the day (6).
Conclusion
Winter brings chilly days and extra energy demands, but it doesn’t have to drain your motivation and energy. As we've explored, the season challenges your body—from generating heat to fighting off infections and managing lower vitamin D levels. The right foods, however, can make a world of difference.
By prioritizing meals rich in energy-boosting carbs, sustaining proteins, and essential vitamins and minerals, you can fuel yourself to thrive instead of merely surviving.
So this winter if you start to feel sluggish you are now equipped with the knowledge to tackle the cold season head-on. Stay warm, eat smart, and thrive all winter long!
What’s your favorite winter comfort food?
References
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Cleveland Clinic. Carbohydrates [Internet]. Cleveland Clinic. 2021. Available from: https://my.clevelandclinic.org/health/articles/15416-carbohydrates
Institute of Medicine (US) Committee on Military Nutrition Research; Marriott BM, Carlson SJ, editors. Nutritional Needs In Cold And In High-Altitude Environments: Applications for Military Personnel in Field Operations. Washington (DC): National Academies Press (US); 1996. 9, Influence of Cold Stress on Human Fluid Balance. Available from: https://www.ncbi.nlm.nih.gov/books/NBK232870/
National Institutes of Health. Vitamin D [Internet]. National Institutes of Health. 2024. Available from: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
National Institutes of Health. Iron [Internet]. NIH. 2022. Available from: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
National Institutes of Health. Vitamin C [Internet]. National Institutes of Health. National Institutes of Health; 2021. Available from: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 2016 Jan 27;8(2):68. doi: 10.3390/nu8020068. PMID: 26828517; PMCID: PMC4772032. https://pmc.ncbi.nlm.nih.gov/articles/PMC4772032/
National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. Recommended Dietary Allowances: 10th Edition. Washington (DC): National Academies Press (US); 1989. 6, Protein and Amino Acids. Available from: https://www.ncbi.nlm.nih.gov/books/NBK234922/
Post Written By: Orobosa Idusuyi