The winter is a tough time to eat healthy.  Fresh vegetables are not as plentiful, salads are replaced with warm comfort foods that are often full of sugar and starches, and then we have the holidays, which often results in overeating.  It definitely takes more will power to maintain a healthy diet.  It’s not just about gaining weight in the winter, eating a poor diet can contribute to fatigue, depression, inflammation, and more illness.  Here are some tips to eat and stay healthy this winter.

Add Omega 3:

Adding more Omega 3 fatty acids to your diet will help lower levels of depression, joint pain and stiffness.  It is good for your skin, which is important during the cold, skin-drying months of winter.

Vitamin D:

Canadian’s in general do not get enough vitamin D and this is particularly true in the winter. Vitamin D is critical for bone health.  Add foods that are rich in vitamin D such as fatty fish (salmon, tuna), eggs, or fortified milk.  Talk to your doctor about the need to take vitamin D supplements.

Avoid eating too much carbs:

For many, carbs are a comfort food that is perfect for a cold winter day.  To help limit the amount you eat consider having a protein-based breakfast in the morning to help you feel fuller longer and calm cravings.

Add leafy greens:

Dark green veggies such as kale, Swiss chard, and spinach are full of vitamins, minerals and fibre. They can help reduce inflammation, boost your immune system, and help reduce cholesterol levels.

Seasonal veggies:

Take advantage of the veggies that are available.  Winter is a good time for Brussel sprouts, squash, potatoes, beets, onions, and carrots.


Mushrooms are full of nutrients that will boost your immune system and provide other health benefits.  Mushrooms are full of antioxidants including selenium and vitamins C, D, and B (riboflavin, folate, thiamine, and niacin).  Mushrooms also contain antibiotics that can help fight off illnesses.