10 Nutritionists Reveal Their Best Tips for Staying Healthy This Winter

Winter has arrived, bringing with it the joy of the holiday season and the inevitable risks of cold and flu. Navigating nutritional needs during this time can be tricky, especially as our dietary requirements change in colder months—particularly for those living in northern climates.

Finding trustworthy, practical, and effective winter nutrition advice for a broad audience is no easy task. But we’ve made it simpler by consulting 10 registered dietitians to share their expert tips for staying healthy and feeling your best this winter, ensuring you’re ready for your most vibrant season yet!

Incorporating foods that are rich in immune-boosting nutrients is essential, especially during the colder months.

Lena Bakovic, MS, RDN, CNSC, a registered dietitian at Top Nutrition Coaching, shares her top winter nutrition tip: focus on supporting the immune system. Nutrients like zinc and vitamin C play an important role in strengthening immunity. Vitamin C is abundant in citrus fruits, berries, kiwi, broccoli, and tomatoes, while zinc can be found in legumes, whole grains, seafood, and poultry.

Consider adding new whole grains to your winter meals for variety and nutrition.

Winter’s chill often brings us into the kitchen to experiment with new dishes, and sports dietitian Roxana Ehsani, MS, RD, CSSD, LDN, suggests trying unfamiliar whole grains. One grain she recommends is sorghum, a hearty, gluten-free option rich in protein and fiber that’s perfect for the season.

Sorghum's nutritional benefits go beyond its fiber and protein. It also contains zinc, selenium, and copper—three key minerals shown to help support a healthy immune system. It’s an excellent addition to soups, stews, or even as an alternative to oats for a nutritious start to your day throughout the season.

Increase your vitamin D intake to support your health during the colder months.

As winter days shorten and temperatures drop, many people, particularly in the northern states, struggle to get enough vitamin D. Amy Davis, RDN of Amy Davis Nutrition, advises ensuring adequate intake of this crucial vitamin during the winter. “With less sunlight exposure, eating more vitamin D-rich foods like salmon and eggs—and considering supplements—can enhance immune function, improve mood, and strengthen bones, especially since vitamin D deficiency is common in winter,” she notes. If you’re planning to take a vitamin D supplement this winter, be sure to talk to your healthcare provider before beginning a new regimen.

Introduce more warm, anti-inflammatory foods into your diet to benefit your health during winter.

Kristen Carli, MS, RD, the owner of Camelback Nutrition & Wellness, recommends adding more anti-inflammatory foods to your meals in the colder months. “Including warm, anti-inflammatory ingredients like ginger, turmeric, and garlic in your diet can help reduce inflammation during winter,” she explains. “These ingredients are commonly found in teas, soups, and stews, helping the body fight infections and offering comfort during chilly weather.”

Be sure to eat regularly and avoid skipping meals during the winter season.

While winter's festive indulgence might tempt you to skip a meal or two, Lisa Andrews, MEd, RD, LD, founder of Sound Bites Nutrition, warns against it. “Skipping meals can lead to fatigue, high cholesterol, and overeating,” she explains. “Your body needs consistent fuel—feed it regularly.” If overindulgence has reduced your appetite, choose a lighter meal or a snack packed with nutrient-rich fruits and vegetables instead.

Enjoy Hearty Soups

Winter is an ideal time to enjoy a large bowl of soup, stew, or chili,” says Rebecca Jaspan, MPH, RD, CEDS, CDCES, the owner of Rebecca Jaspan Nutrition. Her advice to embrace soup season is not only tasty, but it's also a smart choice for nutrition as cold and flu season sets in. “Fill your soups and stews with root vegetables like sweet potatoes, butternut squash, and parsnips, which are rich in vitamins A, E, C, and K. Add fiber-rich beans or slow-cooked beef or chicken to keep you full longer,” she suggests. Jaspan also recommends making a large batch of soup to enjoy multiple times. “Double the recipe and freeze half for those evenings when you don’t feel like cooking!”

Keep Hydrated

It’s easy to forget about hydration in winter. “During colder months, people tend to overlook drinking water because they’re not sweating as much as in summer,” says Alyssa Smolen, MS, RDN, CDN, a community and media dietitian. However, staying hydrated remains essential. “Water is key for digestion, fluid balance, and body temperature,” Smolen explains. While water is the best choice, any decaffeinated, unsweetened drink will work, including soothing options like herbal or decaf tea, sparkling water, or warm water with lemon.”

Relish Every Bite

Holiday food guilt is common, but Sapna Peruvemba, MS, RDN, vegan dietitian and founder of Health by Sapna, encourages you to let go of that mindset. “Holidays are about bonding, not about being perfect. Enjoy your meals mindfully—this is not the time to restrict yourself or feel guilty. Focus on the people, the flavors, and the traditions, not the calories,” she advises. By savoring each bite of festive food with intention, you’re more likely to receive clear satiety signals, which could help you avoid overeating,” she explains.

Balance Comfort Foods

Along those lines, winter comfort foods are a staple in many American homes, but that doesn’t mean they can’t be healthier. “During the colder months, people crave rich meals, but it's important to balance indulgent comfort foods with nutrient-dense options,” says Samina Kalloo, RDN, CDN, nutrition counselor and founder of Samina Kalloo Nutrition. There are plenty of tasty ways to do this. “Add healthy proteins like grilled chicken, fish, or plant-based sources such as beans, and load up on vegetables to maintain steady energy and boost the nutrition of your meal,” Kalloo suggests.

Incorporate Root Vegetables

Root vegetables are among the few farm-fresh produce that can endure much of the winter when stored properly, making them a great, tasty, and nutritious addition to meals throughout the season, says Annette Snyder, MS, RD, CSOWM, LD, registered dietitian at Top Nutrition Coaching. “Incorporate root vegetables during the colder months. Beets, parsnips, and rutabaga are delicious when roasted, enhancing their natural sweetness,” she suggests. Additionally, eating root vegetables is the closest you can get to truly seasonal eating in the winter. “Seasonal eating means consuming fruits and vegetables at their peak ripeness, allowing them to ripen naturally on the plant, unlike those picked too early and ripened off the vine,” Snyder notes.