1. Do we need more food during the winter months?
Our energy requirements are influenced by many factors like lifestyle, physical activity levels, physiological measures and diet. Whether we need more food during the winter months depends on the context of the individual. Based on the assumption that a person’s lifestyle and physical activity levels remain the same, the winter months may induce a rise in energy expenditure. One of the main mechanisms behind an increased energy need is the cold temperatures. The body is forced to work harder to maintain it’s internal temperature through a process called thermoregulation, and this process expends calories. Therefore, creating a possible increased need for food. It is important to note that this change is usually marginal and may not be enough to warrant a big increase in food intake.
2. Is there a scientific reason why you might feel hungrier in the winter?
During the winter months, shorter daylight hours and reduced sunlight exposure can impact our hormone levels, specifically melatonin. This is the hormone that regulates sleep and wake cycles, which can be elevated during the winter months, Higher levels can make us feel lethargic, fatigued and lead to increased hunger through cravings for foods. Along with an increase in melatonin, winter months may see a reduction in serotonin, a hormone associated with mood regulation. Low levels of serotonin paired with an increase in melatonin can increase cravings, particularly for carbohydrate-rich foods that will elevate mood, creating a cycle of craving and eating more in the winter.
3. How does winter affect our metabolism, and should we adjust our diet accordingly?
Winter may affect our metabolism due to the drop in temperature along with potential changes in physical activity levels. Most people tend to move less and reduce their physical activity levels during the winter months due to colder weather and shorter days. This reduction in activity will decrease our energy expenditure, meaning we are burning fewer calories than normal. Therefore, adjusting our diet based on our activity levels can be a good idea for maintaining a healthy weight and preventing any unwanted weight gain.
4. Do we need to consume more of certain food groups, such as carbohydrates or dairy, during the winter months?
Not necessarily. Rather than focusing on the total volume of certain food groups, prioritising food quality and opting for nutrient-rich foods will be more beneficial. Choosing complex carbohydrates such as oats, sweet potatoes and wholegrains will provide sustained energy and increase our feelings of satiety, helping to prevent any cravings we may experience from decreased serotonin levels. Dairy produce like cheese, yoghurt and milk are good sources of calcium and vitamin D, so including these dairy-rich foods into your diet can correct potential deficiencies and help to boost immune health and regulate mood during the colder months.
5. As we enter colder days and the so-called ‘soup season,’ is there any nutritional value in the soups we buy from supermarkets?
Supermarket soups can be a great addition to the diet, but the nutritional value varies widely between brands. It’s important to look at the nutritional content and ingredient breakdown when determining whether the soup has a high nutritional value. A lot of pre-packaged soups contain high amounts of sodium to enhance flavor and extend shelf life which we need to be cautious of. Additionally, there may be added sugars and preservatives, or saturated fats, especially in creamy soups. However, there are some good soups out there that provide a lot of nutritional benefits and these typically come from vegetable-based soups with a source of protein such as chicken, beef or lentils. Finding a soup that fits into this category will be a great convenient option for the colder month
6. How can we maintain a balanced diet during the winter, especially when cravings for comfort food are high?
Consuming a diet rich in protein, complex carbohydrates and healthy fats will assist in curving our cravings by providing a sustained energy release without any sudden blood sugar spikes and increasing feelings of satiety which prevents us from overeating. Following the 80/20 rule, whereby 80% of your diet consists of good quality whole foods and 20% comfort food can be a good way to increase adherence and maintain a balanced diet without feeling the need to overindulge.
7. Are there any food myths related to winter nutrition that should be debunked?
Many winter nutrition myths are based around the need to overeat, avoiding certain foods or using large amounts of supplements to stay healthy during the winter months. Whilst supplements can be very useful, a food-first approach should be adopted where quality whole foods can be prioritised along with good hydration. Paying attention to portion sizes rather than avoiding certain foods will prove to be more beneficial as this can avoid us developing any unhealthy habits.
8. Are there any specific foods that help boost energy levels during the shorter, darker winter days?
There are certain foods that can definitely help with boosting energy levels during the darker winter days. Foods providing nutrients that support the immune system, regulate mood and supply sustained energy will help to combat the fatigue associated with winter. Choosing complex carbohydrates such as oats and whole grains, leafy greens and fatty fish such as salmon and mackerel, would provide a balanced macronutrient profile along with a wide range of micronutrients to help reduce fatigue and support energy levels.
