The right nutrition for the cold season

Darkness takes up much of the day, temperatures often drop below zero, and the sun rarely shows itself. We only leave the house when it’s really necessary. During the winter months, energy levels are often low, and the immune system tends to be more vulnerable. How can we stay healthy and keep our energy reserves full during the cold season? We asked Dr. Göschl and our dietitian Christina Karner, BBSc.

In the past, winter diets were richer in calories. Traditionally, people worked hard outdoors and needed the extra energy. Modern life, however, takes place in an artificially climate-controlled environment. Does this mean our diet still needs to be adapted? Yes, says our medical director Dr. Göschl: “What should not be underestimated is the biology within us. The lack of light affects our inner clock. This effect is not to be underestimated.”

Inner warmth

Warm meals nourish from within, feel good, and are easier to digest. That is why they are especially recommended in the cold season. One warm meal per day is a year-round recommendation from our dietitian. In winter, however, it’s beneficial to have more. Porridge or warm milk dishes are ideal for breakfast, and soups make a light, soothing dinner. Herbal teas can provide warmth throughout the day. Spices such as cinnamon, chili, or ginger are also supportive and can boost our health.

Strengthening the immune system

To keep the immune system strong, it’s especially important to ensure an adequate vitamin intake now. The dietitian’s year-round recommendation remains: two servings of fresh fruit and three servings of fresh vegetables per day.

Many people turn to supplements in the winter in the form of vitamin tablets. With a balanced, vitamin-rich diet, however, supplements are usually not necessary—unless prescribed by a doctor, such as vitamin D.

Which dishes to choose?

Even in the cold season, delicious seasonal dishes can be prepared. Cabbage and other winter vegetables are excellent options, rich in valuable nutrients. A recipe tip from the dietitian: classic Austrian Krautfleckerl with a side salad (ideally with Chinese cabbage or chicory, as their bitter compounds support digestion). This dish is not only a timeless favorite, but also a great option for a vegetarian day.

Stews are another winter classic that can easily be made healthy. The recommendation: plenty of vegetables, coconut milk instead of cream, and finishing touches with legumes such as beans or lentils. A sprinkle of fresh herbs adds color and makes the dish complete.

In addition to seasonal vegetables such as cabbage and kale, high-quality frozen vegetables are also a good choice in winter. They are a valuable alternative when you want to avoid produce shipped from the other side of the world.