Eating habits in winter: what and when to eat?

Winter is in. Days get shorter and nights chilly cold. All this weather and season change has a drastic impact on our eating habits too. What are the best foods for winter? When should one have their foods?

Winter and change in eating habits

Seasons come and go and now winter has arrived. The days would get shorter and the nights longer and chilly. This would greatly affect our eating habits too. Normally humans want to eat hot or warm meals that would fill them to their heart’s content. But what points should one keep in mind for this winter? What foods to eat and when to eat to help our body?

Hot weather tends to crush our appetite especially for solid foods. We drink more fluids during summer. And in winter, humans have a raised appetite. Author and dietitian Pauline Cox opines:

“We tend to be hungrier in the winter months.”

Further she explained:

“The lack of sunshine can have a significant impact on our appetite. Sunshine stimulates a hormone called Melanocyte-Stimulating Hormone, which can suppress our appetite.”

“So reduced daylight can therefore increase our hunger and appetite.”

Time of eating

Eating when there is light outside and not dark is said to be beneficial. Director of Coaching at Able app, Carolyn Nicholas states:

“It is believed that eating when it’s light rather than when it’s dark has a positive impact on our metabolism due to our circadian rhythm.”

Carolyn continued:

“We know from the summer months when it’s lighter for longer, we typically have more energy and are more active.”

“The colder, darker winter months tend to make us want to hibernate more and eat hearty soups, stews, and roasts.”

Everyone is different but Carolyn feels that eating within a 12 hour window period of the daytime would be better in winter. She continues:

“Creating a window for eating is ideal for optimising blood sugars as well as insulin sensitivity.”

“While the temptation may be there to snack late at night as we cosy up on the sofa, it is better for our sleep, digestive health and metabolism, to not eat late at night or drink alcohol late at night either.”

“Try cutting off eating after 7pm to allow a good two to three hours of non-eating before bed. A walk after dinner is also beneficial for blood sugars, digestion and sleep.”

Number of meals and foods

For good sleep, eat in day. But do not go to bed hungry. Have three meals in a day. Nutritionist Lujain Alhassan adds:

“Although it can be tempting to snack more frequently and increase your portion size during the colder months, I would recommend sticking to smaller portions and healthier snacks as much as possible.”

We crave for carb rich comfort foods due to winter blues. These boost energy and elevate our moods. But consume veggies and fruits as well in winter. Pauline states:

“Ensuring we have plenty of vitamin D to keep our immune function and mood optimal in key.”

“Vitamin D can be challenging to obtain from our diet. Oily fish is a good source, or supplement using a high-quality fish oil supplement from wild-caught fish that includes Vitamin D.”

Also, read British households swaying away from healthy eating with rising inflation!

Registered dietitian Lola Briggs adds:

“The foods we eat play a crucial role, with foods high in vitamin E, zinc and vitamin B all having the potential to boost our mental health.”