During the fall and winter months, nutritional needs can change due to
factors such as colder weather, shorter days, and seasonal availability of
certain foods.
Here are some key differences to consider:
- Increased Caloric Intake: Colder temperatures can increase the
body’s energy expenditure as it works to maintain body heat, leading
to a potential increase in caloric needs. But beware! People tend to
crave and consume more calorie-dense comfort foods during the
colder months, which can lead to higher calorie intake. Holidays
that revolve around food also take place during winter months, and
the food associated with these holidays can contain a lot of extra
calories. - Vitamin D: Reduced sunlight, with shorter days and less sun
exposure, causes the body to synthesize less vitamin D. Eat foods
rich in vitamin D, such as fatty fish (salmon, mackerel), fortified dairy
products, and eggs, or consider supplements if suggested by your
medical professional. - Immune Support: Increasing intake of vitamin C-rich foods (citrus
fruits, berries, bell peppers) can help support the immune system
during the cold and flu season. Foods rich in zinc (meat, shellfish,
legumes, seeds) can also boost immune function. - Hydration: Even though the cold weather might make you feel less
thirsty, maintaining adequate hydration is important. Indoor heating
can lead to drier air, which can increase the need for hydration to
prevent dry skin and maintain overall health. Herbal teas, broths,
and water-rich fruits and vegetables can help.
What to eat? - Pick seasonal foods such as root vegetables and squashes. These
nutrient-dense foods are more readily available in fall and winter
and provide essential vitamins and minerals. Some leafy greens
(kale, collards, Brussels sprouts) thrive in cooler temperatures and
are good sources of vitamins A, C, and K. - Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, can
help manage seasonal mood changes and reduce inflammation. - Maintain your digestive health (which can be challenged by the
tendency to eat more refined and processed foods during colder
months) by eating enough fiber from whole grains, legumes, fruits,
and vegetables. Fermented foods (yogurt, kefir, sauerkraut) are good
sources of probiotics that support gut health and can boost the
immune system.
Adjusting your diet to include these elements can help maintain overall
health and well-being during the fall and winter months.
Source: Complete Wellness Solutions. Completely Well Newsletter, November 2024
Fall Nutritional Changes