Should you eat more or less in winter? Unpacking the science of seasonal nutrition

October 20, 2025 •

5 min read

Research suggests that the human body instinctively seeks more high-calorie foods during colder seasons, a trait inherited from our ancestors. However, modern sedentary lifestyles and central heating mean that many people do not need to significantly increase their food intake, raising the key question: Should you eat more or less in winter?

Quick Summary

While the body burns slightly more energy to stay warm, modern lifestyles and central heating often negate the need for higher calorie intake. Focus on nutrient-dense foods to manage winter cravings and support immune health.

Key Points

Winter Calories: Most people don't need significantly more calories in winter due to modern heating and sedentary lifestyles.
Metabolic Boost: The body burns slightly more energy for thermogenesis, but this is negligible for those with standard activity levels and heating.
Cravings Management: Seasonal hormonal changes can increase cravings for carbs and fat; focus on high-fiber, nutrient-dense options instead.
Nutrient Focus: Prioritize foods rich in Vitamins C and D, healthy fats, and complex carbs to support immune health and energy.
Stay Hydrated: Dehydration is a risk even in cold weather; drink warm beverages like herbal tea to stay hydrated.
Mindful Eating: Listen to your body's true hunger signals instead of indulging in comfort eating triggered by cold or seasonal affective disorder (SAD).

The Science Behind Winter Hunger and Metabolism

The shorter days and colder temperatures of winter can influence our eating habits in several ways, driven by both physiological and psychological factors. Understanding these mechanisms is the first step toward making informed dietary choices. A core concept in this is adaptive thermogenesis, the process by which our bodies produce heat to maintain a stable core temperature. While this process does burn extra calories, the amount is often less than we assume in a modern, heated environment.

Hormonal Shifts and Appetite

Winter’s reduced daylight exposure can affect our hormonal balance. Lower levels of sunlight can lead to a drop in serotonin, a neurotransmitter that influences mood and appetite. This dip can trigger cravings for carbohydrate-rich, sugary foods, which temporarily boost serotonin levels, but can ultimately lead to weight gain. Additionally, the hormone melatonin, which regulates sleep, increases in the winter months and is also associated with a greater appetite for calorie-dense foods.

The Role of Brown Fat and Shivering

When we are exposed to cold, our bodies activate brown adipose tissue, or brown fat, to generate heat. This process, called non-shivering thermogenesis, burns calories to warm the body. In more intense cold, involuntary muscle contractions, or shivering, can significantly increase calorie burn. However, for most people who spend their winters in climate-controlled homes and offices, the effect of this metabolic boost on overall daily calorie expenditure is relatively small compared to their total food intake. This means that using the cold as a justification for overeating is often a miscalculation.

Quality Over Quantity: The Modern Approach to Winter Eating

Given the relatively minor increase in a typical modern person's calorie needs, focusing on the quality of food rather than just the quantity is the most sensible approach. Instead of indulging in every high-calorie 'comfort food' craving, prioritize nutrient-dense options that support your body's specific winter needs, such as a strong immune system and stable energy levels. A balanced diet, rich in vitamins, minerals, and fiber, can help you feel satisfied and energized without the risk of winter weight gain.

Key Nutrients for Cold Weather

Vitamin D: Often called the 'sunshine vitamin,' our natural production of Vitamin D decreases during winter due to reduced sunlight exposure. This vitamin is crucial for immune function and bone health. Incorporate fortified foods like milk and cereals, or fatty fish such as salmon, and consider a supplement after consulting a healthcare professional.
Vitamin C: A powerful immune booster, Vitamin C is essential for fighting off seasonal colds and flu. Fortunately, many winter-friendly foods are rich in it, including citrus fruits, bell peppers, broccoli, and kale.
Healthy Fats: Healthy fats provide sustained energy and warmth. Include sources like nuts, seeds, fatty fish, and avocados in your diet to help you feel satiated and nourish your body.
Complex Carbohydrates: For sustained energy, choose whole grains and starchy root vegetables like sweet potatoes and beets over refined carbs. These provide a slow release of energy, which helps maintain stable blood sugar and energy levels, combating the sluggishness associated with winter.

Seasonal Food Choices for a Healthier Winter

Embracing seasonal produce is a great way to ensure you're getting the right nutrients while enjoying fresh flavors. Here are some examples of foods to incorporate into your winter diet:

Root Vegetables: Carrots, sweet potatoes, turnips, and beets are packed with vitamins A and C, beta-carotene, and fiber. Roasting them brings out their natural sweetness.
Citrus Fruits: Oranges, grapefruit, and tangerines are rich in Vitamin C and are in season during winter, offering a natural immune boost.
Soups and Stews: A warm bowl of soup or stew is a perfect winter meal. Use a vegetable or chicken broth base, and load it with vegetables, lean protein, and legumes for a nutrient-rich and satisfying dish.
Whole Grains and Legumes: Oatmeal, quinoa, lentils, and beans are high in fiber and complex carbohydrates, providing long-lasting energy and helping to control appetite.
Nuts and Seeds: A great source of healthy fats and protein for a quick, warming snack.

Comparison: Winter vs. Summer Dietary Needs


Aspect	Winter Nutrition	Summer Nutrition
Calorie Needs	Potentially slightly higher due to thermogenesis, but often negligible in modern settings.	Lower, as the body expends energy to stay cool.
Macronutrient Focus	Emphasis on healthy fats and complex carbs for sustained energy and warmth.	Emphasis on lighter protein and hydrating carbohydrates.
Hydration	Crucial but often overlooked. Focus on warm drinks like tea and herbal infusions to maintain hydration.	High priority due to increased sweating. Focus on cold water and electrolyte-rich fluids.
Food Type Preference	Comforting, warm, and hearty meals like soups, stews, and roasted vegetables.	Light, refreshing, and cooling foods like salads, fruits, and lean proteins.
Key Vitamins	Focus on Vitamin D (due to less sun) and Vitamin C (for immunity).	Focus on Vitamin C and hydrating nutrients.

Smart Strategies for Managing Winter Cravings

Stay Hydrated: It's easy to forget to drink water in cold weather, but dehydration can mimic hunger signals. Opt for warm water with lemon or herbal teas to stay hydrated and warm.
Embrace Mindful Eating: Pay attention to your body's hunger and fullness cues. Before reaching for a snack, ask yourself if you're truly hungry or just seeking comfort.
Stick to a Schedule: Eating consistent, balanced meals throughout the day can help prevent blood sugar crashes that trigger intense cravings.
Don't Fear Fats and Carbs: Instead of eliminating carbs and fats, choose healthier sources. Opt for healthy fats from avocados, nuts, and fish, and complex carbs from whole grains and root vegetables.
Get Active Indoors: While outdoor activity might decrease, indoor exercise is a great way to boost your metabolism, improve your mood, and manage your appetite.
Use Spices: Warming spices like ginger, cinnamon, and turmeric can add flavor and warmth to your meals without adding extra calories, helping to satisfy cravings for rich foods.

For more detailed nutritional information and tailored advice, consult a registered dietitian.

Conclusion

While the feeling of needing to eat more in winter is a natural physiological response, the reality for most modern people is that a significant increase in calorie intake is unnecessary and often counterproductive. Instead of giving in to every comfort food craving, the best strategy is to focus on a balanced, nutrient-dense diet rich in seasonal vegetables, fruits, and warming foods. By prioritizing key nutrients like Vitamin D and C and practicing mindful eating, you can effectively manage winter cravings, support your immune system, and maintain a healthy weight all season long.

NIH

Frequently Asked Questions

Yes, your body burns slightly more calories in cold weather through a process called thermogenesis to maintain its core temperature. However, for most people living in heated indoor environments, this increase is minimal and doesn't necessitate significantly higher food intake.

Cravings for carbohydrate-rich and fatty 'comfort foods' in winter are linked to hormonal changes. Reduced sunlight can lower serotonin levels, and increased melatonin can boost your appetite for energy-dense foods. These cravings are not always a signal of true hunger.

It is generally not recommended to skip breakfast, especially in winter. A warm, balanced breakfast with whole grains, fiber, and lean protein can help regulate your metabolism and provide sustained energy, reducing the likelihood of later cravings.

While a balanced diet is key, many people, particularly in regions with limited winter sunlight, may benefit from a Vitamin D supplement. Consult a healthcare provider to determine if supplements are right for you.

To manage holiday eating, practice moderation, focus on nutrient-dense options like vegetables, and enjoy your favorite treats mindfully. Eating regularly and avoiding extreme restriction can prevent overeating.

Proper hydration is crucial in winter because the cold, dry air can cause fluid loss through respiration and evaporation. Dehydration can be mistaken for hunger, so sipping warm beverages like herbal tea is a great way to stay hydrated.

Healthy winter snacks include nuts, seeds, whole-grain crackers with low-fat cheese or hummus, fruit, and yogurt. These options provide fiber, protein, and healthy fats to keep you satisfied and energized.