Food is always important, but somehow more so when it’s cold and freezing outside. Ever noticed how you tend to eat more during winter? That’s not your food addiction, that’s your body telling you it needs extra fuel.
Let’s talk about this some more since temperatures are still very low right now and cold weather could be running through Valentine’s Day again, just like last year when much of the Northeast fell under minus degrees, and February 14th became the chilliest recorded Valentine’s in 100 years.
One of the effects of cold weather is that it can lower body temperature. Maybe you haven’t given it much thought, but winter nutrition and staying hydrated in the winter are very important and quite relevant to maintaining optimal body heat.
Now, the body is perfectly capable of regulating temperature even when outside conditions go to extremes. But when a person has a health condition that can make staying warm very difficult. People with Parkinson’s and arthritis, and also people on various types of medicine experience it a lot.
Eating well and eating right in cold weather can help you stay warm, and food can provide the body with essential elements to generate heat.
Fact: the body generates 10% more heat after a meal than on an empty stomach.
The body needs more calories in winter to keep up with the demands of cold weather, but remember that if you are feeling cold all the time that could be a symptom of something deeper like a medical condition, in which case a doctor’s assessment is needed.
The three most important food types you should consume when it’s cold are fat, carbohydrates and proteins. Each of these convert into energy and fat is the nutrient that contains the highest amount of energy and the steadiest.
Fat foods to consume when cold outside
Not all fat is bad and the healthiest fats to consume in winter are nuts and plant-derived fats. That means plenty of olive oil and avocados.
Indian clarified butter known as ghee is recommended too as this is a very efficient energy source that lasts longer. Cheese and eggs are also good, as are cream soups which given the cream load make an excellent fat choice. Salmon is another great winter food, healthy and nutritious with plenty of omega-3 fatty acids.
Carbohydrates to consume when cold outside
Whole grain pasta with meatballs and various other pasta dishes are perfect for winter time. Roasted potatoes with your choice of spices and a side of warm green vegetables is an excellent meal option if you are craving carbs and want to substitute or diversify meals.
Best carbohydrates to consume when it’s cold outside are legumes like beans and peas that convert into glucose which the body then uses as energy. Some nutritionists say it’s better to consume more fat than carbs in the winter time because the latter only provide the body with a short fix whereas the first have a steadier form of energy, lasting longer.
Proteins to consume when cold outside
Among the three nutrients, protein is the least important, but that doesn’t mean you should skip your daily ratio.
Highest in protein and best to consume in winter are grains like rice and quinoa, lean meats, but nuts and seeds also provide a sufficient amount.