Cold Days, Hot Nutrition: 9 Foods to Keep You Healthy All Winter Long

healthy food

Winter’s grasp is evident everywhere, and we stand by our words.

As we trade in crochet for cosy vests and switch from AC to the comforting warmth of heaters, accompanied by the shift to shorter days and longer nights – amidst these seasonal changes, your healthy food choices are also due for a transformation.

Throughout these four winter months, your metabolism naturally slows down, conserving energy to maintain your body’s warmth.

The allure of skipping the gym in favour of sipping on a warm drink becomes increasingly tempting. If you find yourself nodding along, rest assured, you’re not alone.

Yet, this doesn’t imply that you should defer reclaiming control of your routine until the arrival of summer.

Join us in winterizing your diet for a healthy and revitalized lifestyle. Explore the array of healthy foods we recommend to nourish and sustain you throughout the winter months.

1. Sweet Potatoes

sweet potatoes
© Pexels

An absolute winter must-have, sweet potatoes are widely available and pack a punch with fibre, vitamin A, potassium, and healthy carbs. Regular intake supports immune strength, reduces inflammation, and aids in digestion. They also provide a vitamin C boost for a robust immune system.

2. Cheese, Eggs, and Fish

Cheese, Eggs, and Fish
© iStock

Whether it’s eggs, cheese, or fish, these options pack vitamin B12, enhancing immune function and reducing fatigue. The beauty is you can enjoy them at any time of the day, adding convenience to their nutritional benefits.

3. Nut Butters

chocolate peanut butter
© MyFitness

Peanuts and nut butter are quick energy sources, loaded with healthy fats. While these fats take time to digest, it’s essential to consume them in moderation due to their high calorie and fat content. Opt for all-natural, sugar-free options for maximum health benefits.

Get it here

4. Greek Yoghurt

Greek Yoghurt
© iStock

Healthy food like Greek yoghurt, with its higher protein content, is a powerhouse of vitamin B-12, calcium, and probiotics, maintaining a balanced gut microbiome. Choose plain versions over low-fat or flavoured alternatives for optimal health benefits.

5. Soup

© Pexels

Winter survival is incomplete without nutrient-rich soups. You can opt for recipes with a vegetable base, steering clear of excessive salt, beef, and cream. A steaming bowl of soup with chicken broth and veggies provides a rejuvenating experience. Pair it with whole-grain crackers for added texture.

6. Dry Fruits and Nuts

Dry Fruits and Nuts
© Pexels

Indulge in nuts for their warm and hearty nature, keeping the nervous system active and promoting overall well-being. Almonds, cashews, and walnuts offer a rich source of good fats and assist in maintaining body temperature. Figs, dates, and olives are excellent choices, with dates being particularly rich in iron. Whether you’re pregnant, lactating, or have kids, incorporating a handful of dry fruits into your daily routine can be beneficial.

7. Carrots

© Pexels

Vibrant orange carrots boast a plethora of health benefits. Loaded with beta-carotene, they support eye health, fight oxidative stress, and contribute to anti-ageing effects. With a rich fibre content, carrots aid digestion and weight management. The presence of vitamins C and K promotes a strong immune system and bone health.

8. Ghee

© iStock

Ghee plays a vital role in boosting immunity. It seamlessly integrates into healthy food preparations during winter. Pregnant, lactating mothers and kids can benefit from incorporating ghee into their diets, either alone or in combination with vegetable oils.

9. Fruits

© Pexels

Locally grown winter fruits like bananas, strawberries, kiwis, apples, plums, litchis, papaya, custard apple, and pomegranate offer a diverse range of health benefits. Bananas, for instance, regulate body temperature due to their magnesium content. Adjust fruit choices based on individual needs, such as avoiding papaya during pregnancy.


Embrace the winter months with a conscientious healthy food diet rich in diverse nutrients. From the energizing qualities of nut butter to the immune-boosting power of fruits and vegetables, each food category contributes uniquely to your health during the colder season. Keep in mind that moderation and variety are key to unlocking the full potential of these winter wonders. Stay warm, nourished, and resilient throughout the season by making these nutritious choices a part of your daily routine.

Frequently Asked Questions

Can we consider eating rice in winter as healthy food?

There is no specific reason why you should not eat rice in the winter season. Rice is a staple healthy food in many cultures and can be enjoyed year-round.

Which food warms the body?

Studies have found that consuming healthy foods such as whole grains and complex carbs can have thermogenic effects.

Can we drink juice in winter?

As per medical health experts, one can consume juice in winter as it contains vitamins and minerals. It can help boost the immune system, which is essential during winter as it can keep you safe from colds and flu.