Did you know what you eat can make a big difference when it comes to your mood, energy, and overall mental well-being this winter?
As part of our Wrap Yourself in Wellness series, Rogers Behavioral Health’s Registered Dietitian, Kathryn Eddingsaas, RD, CD, shares practical ways that nutrition can be a game-changer.
Do our nutritional needs change during the winter, and if so, how?
While our fundamental nutritional requirements remain the same year-round, meeting them can be more difficult in the winter. Shorter days and reduced sunlight mean our bodies have less access to vitamin D, a vital nutrient for bone health and immune function. Cold weather and more time spent indoors can also increase our exposure to seasonal illnesses, so supporting your immune system becomes even more important.
To strengthen your health through the colder months, focus on:
- Vitamin D alternatives: Incorporate fortified foods like milk, yogurt, and orange juice, or enjoy vitamin D–rich options such as salmon, tuna, and eggs.
- Immune-boosting nutrients: Vitamins A, B6, C, D, and E, along with minerals like iron, magnesium, selenium, and zinc, play key roles in supporting immunity. You can find most of these vitamins and minerals in fruits, vegetables, eggs, dairy, fish, nuts, seeds, beans, and whole grains.
Cooler weather makes thirst harder to notice, leading many people to drink fewer fluids. Even though you may feel less thirsty due to reduced activity or sun exposure, staying hydrated is still important for your skin, nails, and hair. Keep fluids flowing with sparkling or flavored water, herbal tea, or broths to prevent dry skin and fatigue.
How does nutrition affect mood, Seasonal Affective Disorder (SAD), and energy levels?
Seasonal Affective Disorder (SAD) is a type of depression that people typically experience during the fall and winter months as daylight hours decrease. Nutrition plays a powerful role in managing symptoms of SAD and supporting overall emotional well-being.
Two key principles of improving overall mental wellness are eating enough and having a balanced variety. These habits nourish a healthy gut microbiome, which enhances communication between the gut and brain, resulting in better digestion and a more stable mood. Without having enough to eat and adequate variety, the gut and brain will likely experience more difficulty regulating and producing adequate serotonin and dopamine levels, making it harder for the body to keep moods steady.
Below are some simple ways to work toward practicing those principles. Keep in mind that these tips aren’t required, but rather encouraged to maintain emotional, mental, and physical health through the winter months.
Eating enough:
- Aim to eat every 3 to 4 hours, or about six times per day
- Have consistent meals to help regulate blood sugar, hormones, and mood
- Each meal should include at least three food groups, such as lemon baked salmon, butter herb rice, and grilled asparagus
- Snacks should include at least two food groups, like a banana and peanut butter
Eating with variety:
- Incorporate all food groups—grains, proteins, fats, fruits, vegetables, and dairy—to cover a wide range of vitamins and minerals. If you’re choosing to have a comfort meal, try pairing it with some nutritious sides, like cheeseburgers with sliced avocado and a side of fruit salad.
- Aim for color diversity on your plate: not all foods provide the same nutrition. Did you know that different-colored foods provide different types of nutrients? For example, orange vegetables like carrots and sweet potatoes are rich in vitamin A, while dark leafy greens provide vitamin K and other essential nutrients.
The adequate number of calories and macronutrients from eating enough, paired with a variety of micronutrients from eating a variety, supports both short-term energy and longer-term sustained focus and mood.
Can certain foods boost focus or improve sleep during darker days?
The most important way to promote mental clarity and sleep quality, which often fluctuate in winter, is to eat consistently, adequately, and maintain variety. In winter months, it can be more challenging to maintain food variety, as there are less fruits and vegetables “in-season.” Use canned, frozen, or dried fruits and vegetables.
Here are practical ways nutrition can support focus and sleep:
To optimize focus:
- Eat consistently throughout the day (every 3 hours): skipping meals or eating too little can lead to irritability, fatigue, and brain fog.
- Ensure you have a balanced breakfast, which is strongly linked to improved memory, concentration, and mood.
For better sleep:
- Include foods rich in tryptophan, an amino acid that promotes serotonin and melatonin production. Great sources include turkey, tofu, salmon, milk, oatmeal, and eggs.
How can nutrition work alongside other strategies like exercise or light therapy?
Winter wellness is certainly multifaceted; things like nutrition, physical activity, light exposure, and stress management all work together to support mental health. However, it’s important to note how improved food choices and variety lay the foundation for other self-care practices to be effective. For example:
- Adequate nutrition enhances energy levels, making mindful movement and exercise more accessible
- Balanced meals improve sleep quality, which supports mood and motivation during the day
- Proper and consistent fueling can make light therapy and mindfulness practices more beneficial by stabilizing your internal rhythm
Think of nutrition as your starting point for whole-body wellness during the winter season. 
How can I balance comfort foods and nutrition in winter?
Comfort foods have an important place at the table, especially during colder, cozier months. Food provides more than just nourishment; it also offers connection, tradition, celebration, warmth, and joy. Instead of labeling foods as “good” or “bad,” embrace the “all foods fit” mindset.
Enjoy your favorite casseroles, stews, or holiday dishes, and balance them with nutrient-rich sides like a tossed green salad, roasted vegetables, or fresh fruit. This approach supports both emotional satisfaction and physical health—no guilt required.
How can parents encourage kids to eat mood-supporting foods?
For children and teens, developing a healthy relationship with food starts with positive messaging.
- Emphasize that all foods have a place when eating in moderation
- Encourage colorful plates and food variety to make meals fun and nourishing
- Help kids pack snacks for school so they can eat every 3–4 hours to support focus, mood, and energy as well
Teaching kids to connect nutrition with how they feel—not just how they look—fosters a lifelong appreciation for well-being.
While fundamental nutrition requirements remain the same year-round, each season has its own challenges. Specifically for winter, ensure that you continue to eat every three hours and include a variety of food groups for the best physical and mental wellness.
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