7 Midwinter Diet Tips

By Emily Jacobson

If you’ve noticed that your waistline seems to expand during the winter months, you’re certainly not alone. Research has shown that the average person gains between one and seven pounds during winter. It’s colder outside, so we tend to want to become more sedentary and eat comfort foods. We’re less likely to want to go outside, so we can easily end up getting less exercise. Luckily, there are some good ways to stay healthy during midwinter.

Try Some Soup

Research has shown that eating soup during winter can help prevent weight gain and even help you shed pounds. That's because soup is a low energy density food, which means that its high water content increases feelings of fullness without a ton of calories. However, make sure that you choose soups that are broth-based as opposed to cream-based. Good options are miso, vegetable, and chicken broth. Stay away from chowder and bisque.

Choose Carbs Wisely You may find that when it’s cold out, you crave unhealthy carbohydrates like potatoes, pies, and pasta. But choosing the wrong carbs can really pack on the pounds. Instead, redirect your focus towards eating healthy carbs that contain some protein. This is especially important for breakfast, since eating a good morning meal sets the tone for the rest of your day. Try whole-grain cereal with low-fat milk or whole-wheat toast with peanut butter. As opposed to refined carbohydrates, these whole-grain options will improve your energy, mood, and blood sugar levels throughout the day. Other healthy carbs include squash, sweet potatoes, beans, brown rice, and whole-wheat pasta.

Keep Moving One of the most essential tips for being healthy is to make sure you’re getting regular exercise year-round. Unfortunately, many people don’t adhere to regular routines during winter. Try to get a half hour of physical activity each day, which will help keep your metabolism going. This doesn’t have to be high-intensity exercise – even brisk walks will do the trick. Just keep it up!

Enjoy The Winter Harvest A tasty way to stay healthy during winter is to take advantage of the many vegetables that are in season. You can get a lot of essential nutrients from vegetables, as well as fiber, which helps keep your digestion regulated. Experiment with new recipes using vegetables that are in season, such as beets, squash, Brussels sprouts, kale, spinach, and cauliflower.

Fight Sugar Cravings Try substituting that brownie or piece of cake for a sweet fruit, like pineapple or kiwi. If you must have a treat, limit yourself to one every two days--or even less frequently!e.

Get More Vitamin D Your body produces less vitamin D during the winter, since you’re exposed to less sunlight, so it’s important to make sure you get enough from other sources. Vitamin D plays a crucial role in keeping your mood up and your energy levels high. To get vitamin D through your diet, eat lots of fish, such as mackerel and salmon. Other good vitamin D sources include eggs, shiitake mushrooms, liver, and milk.

Stay Hydrated Even though you’re not sweating as often as you do in the summer, it’s still important to drink plenty of water during the winter months. Tiredness and dehydration go hand-in-hand, and not getting enough water can trick your body into thinking that it’s hungry, leading you to eat more. Avoid this by drinking water steadily throughout the day.