Cold Days, Well-Nourished Bodies: Eating Well This Winter
When temperatures drop, a warm bowl of soup, a cosy blanket and the comfort of home become even more inviting. Cold weather also calls for extra care, particularly as we get older.
A healthy diet provides energy and nutrients that support our health throughout winter. Although food cannot prevent every illness, eating well is an important part of looking after ourselves during the colder months.
How Can Cold Weather Affect Our Health?
Cold weather can make some health conditions worse, especially in people aged 65 and over and those living with long-term conditions. Low temperatures can raise blood pressure, putting additional strain on the heart. People with respiratory conditions may also need extra care during winter.
Protecting ourselves from the cold matters alongside eating well. Warm clothing, a sufficiently heated home and appropriate healthcare all help us stay safe and comfortable.
Eating Well During the Colder Months
Food supplies the energy our bodies need, including energy that helps keep us warm. Regular, varied meals are especially useful when we have little appetite or do not feel like cooking.
Healthy winter meals do not need to be expensive or complicated. Simple ingredients can create comforting dishes that bring variety to the table.
1. Add Colour to Your Meals
Carrots, pumpkin, cabbage, broccoli, oranges and kiwifruit are easy ways to add variety. Fruit and vegetables provide vitamins, minerals and fibre. Frozen vegetables are also a practical option to keep ready for busy days.
Try adding vegetables to soup, serving them with lunch and choosing fruit for a snack or dessert.
2. Include a Source of Protein
Eggs, fish, chicken, beans, chickpeas and lentils can all play a part in a varied diet. They provide protein, which the body needs to maintain and repair its tissues.
Turn a vegetable soup into a more substantial meal by adding lentils, beans or shredded chicken.
3. Choose Foods That Provide Energy and Fibre
Oats, wholemeal bread, brown rice and potatoes can form part of balanced meals. Wholegrain options generally provide more fibre than refined varieties.
For a comforting breakfast, try porridge with apple and cinnamon. For lunch, a vegetable and bean stew served with rice makes a simple, affordable meal.
4. Keep Drinking Fluids
We still need fluids on cold days. Water, tea and other drinks without excessive added sugar can help us stay hydrated.
The NHS generally recommends around six to eight cups or glasses of fluid a day, adjusted to individual needs. If you have been advised to limit fluids, follow your healthcare professional’s guidance.
Keeping a water bottle or a warm drink nearby can make it easier to remember.
Vitamin D Deserves Attention in Winter
Vitamin D helps the body regulate calcium and phosphate, supporting healthy bones and muscles. In the UK, sunlight during autumn and winter is not strong enough for the body to make sufficient vitamin D.
The NHS recommends that adults consider taking a daily supplement containing 10 micrograms of vitamin D during autumn and winter. If you already take supplements, check the labels to avoid doubling up and ask a pharmacist or doctor if you are unsure.
A Warming Meal for a Cold Day
Pumpkin, Carrot and Lentil Soup
This simple soup brings vegetables and pulses together in a comforting dish.
Ingredients
1 onion, chopped
1 tablespoon of olive oil
400 g pumpkin or butternut squash, peeled and diced
2 medium carrots, chopped
100 g dried red lentils, rinsed
Approximately 1 litre of water or low-salt vegetable stock
Black pepper and parsley, to taste
A small amount of salt, if needed
Method
Gently soften the onion in the olive oil in a large saucepan.
Add the pumpkin, carrots, lentils and water or stock.
Bring to the boil, then reduce the heat and simmer for 20–25 minutes, or until the vegetables and lentils are tender.
Add more water if needed and season to taste.
Blend for a smooth texture, or leave slightly chunky. Finish with parsley and serve with wholemeal bread.
You can make several portions and freeze some for days when you have less time to cook.
Small Habits That Help Us Care for Ourselves
No food, tea or supplement guarantees protection against winter illnesses. Looking after ourselves involves several habits: varied meals, hydration, rest, movement suited to our abilities and protection from the cold.
Start with one small change. Prepare a soup, add vegetables to your plate or plan a few meals for the week.
On cold days, care can begin at the table—with a simple, warming meal that nourishes us from within.
By Maria Araújo — Sonhosdigitais.net
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