10 RDs Share Their Tips for Staying Healthy This Winter

Winter is officially here, and with the chilly season comes the highs of festivities and celebrations…and the lows of dreaded cold and flu season. Both of these scenarios can be tricky to navigate nutritionally for a variety of reasons—plus the fact that nutrition needs can be altered in the winter for those living in the northern part of the country.

But tracking down reputable, approachable, and beneficial winter nutrition information for a large audience is a tall order. So, we’ve done the heavy lifting for you by asking 10 registered dietitians to share their top winter nutrition tips to help you feel your best this winter for your most impressive winter arc yet!

Embrace Foods Rich in Immune-Boosting Nutrients

When it comes to her number one winter nutrition tip, Lena Bakovic, MS, RDN, CNSC, registered dietitian at Top Nutrition Coaching, recommends focusing on immune health. “Nutrients such as zinc and vitamin C can help to boost the immune system,” she says, “Vitamin C is found in citrus fruits, berries, kiwi, broccoli, and tomatoes, while zinc is found in foods such as legumes, whole grains, many seafoods, and poultry.”

Try New Whole Grains

The cold days (and nights!) of winter often encourages many of us indoors, and into the kitchen, to whip up well-loved and new recipes alike. In the spirit of trying new things, sports dietitian Roxana Ehsani, MS, RD, CSSD, LDN, recommends experimenting with new whole grains. “Shake up your grains this winter and give a new grain a try. I recently discovered sorghum, which is a hearty, gluten-free grain rich in both satisfying protein and fiber,” she says. 

But the impressive nutrition of sorghum doesn’t stop there. “Sorghum is perfect for cold and flu season because it is an excellent source of 12 essential nutrients, including zinc, selenium, and copper—key minerals which research shows may contribute to a healthy immune system. Toss it into soups, stews, or even make it in place of morning oats for a nutritious boost all season long,” Ehsani adds.

Boost Your Vitamin D Intake

With the diminishing daylight hours and cold temperatures of winter, many of us (especially those living in the northern states) are not getting enough vitamin D in the winter months. This is why Amy Davis, RDN of Amy Davis Nutrition, recommends ensuring you get enough of this elusive vitamin come wintertime. “With less sunlight exposure, eating more foods with vitamin D, like salmon and eggs,—and supplementing with vitamin D—can support immune health, mood, and bone strength, especially since deficiency is common in winter,” she explains. If you plan to supplement vitamin D this winter, be sure to discuss options with your healthcare provider prior to starting a new regimen.

Incorporate Warm, Anti-Inflammatory Foods

Meanwhile, Kristen Carli, MS, RD, owner of Camelback Nutrition & Wellness, recommends integrating more anti-inflammatory foods into your meals throughout these colder months. “Adding warm, anti-inflammatory foods like ginger, turmeric, and garlic to your diet can help reduce inflammation in colder months,” she says, “These foods are often included in teas, soups, and stews, and can help the body fend off infection and promote comfort in cold weather.”

Don’t Skip Meals

Although the indulgent meals associated with the seasonal festivities of winter may have you thinking that skipping a meal or two is a good idea, Lisa Andrews, MEd, RD, LD and founder of Sound Bites Nutrition, strongly cautions against it. “Skipping meals may lead to fatigue, high cholesterol, and overeating,” she explains. “Your body needs fuel throughout the day—feed it regularly.” If you’re feeling less hungry than normal due to overindulgence, opt for a lighter meal or snack packed with nutrient-rich fruits and vegetables.

Make Hearty Soups

“Winter is the perfect time to hunker down over a big warm bowl of soup, stew, or chili,” says Rebecca Jaspan, MPH, RD, CEDS, CDCES, owner of Rebecca Jaspan Nutrition. And her seasonal tip of embracing soup season is not only delicious, it’s a smart nutrition move as we move into cold and flu season. “Pack your soups and stews with seasonal root vegetables, such as sweet potatoes, butternut squash, and parsnips, which are high in vitamins A, E, C, and K. Then, add high fiber beans or slow-cooked beef or chicken to promote satiety,” she shares. Jaspan also encourages you to cook a big batch of soup once and enjoy it over and over. “Double your batches and freeze half for those cold nights you don’t feel like cooking!”

Stay Hydrated

It’s not uncommon to neglect your water bottle in the winter months. “People often forget about drinking water during the winter because they are not actively sweating as much as during the summer,” says Alyssa Smolen, MS, RDN, CDN, a community and media dietitian. But this doesn’t mean hydration isn’t equally crucial through this time of year. “Drinking water is crucial for optimal digestion, fluid balance, and temperature,” explains Smolen. While water is an obvious choice for hydration, any decaffeinated, unsweetened beverage will do the trick! This could include comforting options like herbal or decaf tea, sparkling water, or warm water with lemon.

Savor Every Last Bite

Holiday food guilt is real, but Sapna Peruvemba, MS, RDN, vegan dietitian and founder of Health by Sapna, empowers you to reject the concept all together. “Holidays are about connection, not perfection. Enjoy your meals mindfully—this isn’t the time for restrictive eating or guilt. Focus on the company, flavors, and tradition rather than calories,” she notes. By savoring every bite of delicious food you have over the winter holidays in a mindful way, you’ll likely end up getting more keen satiety signals, potentially encouraging you to not overdo it as well.

Balance Comfort Foods

In that same vein, rich and hearty comfort foods are winter staples in many American households. But that doesn’t mean they can’t be balanced, increasing their health value. “Winter often brings a craving for hearty meals, but it’s important to balance rich comfort foods with nutrient-dense options,” says Samina Kalloo, RDN, CDN, nutrition counselor and founder of Samina Kalloo Nutrition. And there are many delicious ways to accomplish this. “Include healthy proteins, like grilled chicken, fish, or plant-based options such as beans, along with plenty of vegetables, to keep your energy steady and increase the nutrition of your dish,” Kalloo offers.

Work in Root Vegetables

As one of the few farm-fresh veggies that can last through much of the winter (when stored properly), root vegetables are tasty and healthy ingredients to add to meals all season long, according to Annette Snyder, MS, RD, CSOWM, LD, registered dietitian at Top Nutrition Coaching. “Work in those root vegetables during the colder months. Beets, parsnips, and rutabaga all taste great roasted, bringing out their sweet flavors,” she explains. Plus, eating root veggies is the closest thing to seasonal eating you can get through the wintertime. “Eating seasonally means you consume fruits and vegetables with more nutrients, since they can ripen naturally on the plant versus being picked too early and ripened off the vine,” Snyder adds.