Buzz
Studies have shown that pumpkin seeds can help alleviate anxiety and reduce feelings of depression, which are often more prevalent during the colder months.
iStockphoto/ThinkstockAs temperatures fall, our motivation to stay healthy often wanes. This could be due to spending more time indoors, leading to sedentary habits and weight gain. Alternatively, the festive season, with its indulgent meals, sugary treats, and calorie-rich beverages like wine and Champagne, might be to blame. It’s also possible that our bodies are naturally inclined to store extra fat during winter.
Regardless of the cause behind our winter health struggles, we can make positive changes and emerge healthier once the cold weather subsides and sunny days return.
To feel truly full and satisfied, it’s essential to provide your body with the nutrients it craves. While a plate of sugar cookies might be delicious, they leave you wanting more—not just because they taste good, but because they fail to meet your nutritional needs. You might be surprised by how satiated you feel when fruits and vegetables take the place of empty calories found in processed, sugary foods. Plus, many healthy winter snacks don’t feel like compromises; they’re simply healthier versions of your favorite treats.
Keep reading to discover a snack that might initially make you feel guilty—until you realize it’s both nutritious and incredibly simple to prepare.
10: Baked Apples
On a chilly day, few things are more comforting than hot apple pie. While it may seem indulgent, the issue with apple pie isn’t the apples—it’s the buttery crust and added sugars. Instead, slice a few apples, place them on a baking sheet, and bake at around 300°F (149°C) until they’re lightly browned [source: List My Five]. Pair them with low-fat yogurt and walnuts for a naturally sweet treat. For an even easier option, core a few apples and let them simmer in a crockpot for hours [source: Skinny Chef]. This warm, wholesome snack requires no culinary expertise.
9: Seeds
Snacking more during cold weather is natural. You might reach for salted peanuts, a chocolate brownie, or buttery popcorn, and before you know it, you’ve added 1,500 calories to your daily intake. The issue isn’t grazing itself—it’s the choices you make. Opt for healthier options like pumpkin and sunflower seeds.
Sunflower seeds are packed with potassium, Vitamin E, and fiber. You can roast them at home or purchase them (preferably unsalted) from a health food store. For variety, mix in some pumpkin seeds. Research suggests that pumpkin seeds may help reduce anxiety and alleviate depression, which can be more common during colder months [source: e-swastya].
While the idea of chestnuts roasting on an open fire is charming, excessive heat can destroy the nutritional benefits of foods like pumpkin seeds. Lightly toast them if desired, but avoid overcooking [source: e-swastya].
8: Oatmeal
When you’re freezing, anything labeled "cold" loses its appeal—including cereal. But a warm, nutritious bowl of oatmeal is inviting any time of day. Oatmeal is naturally rich in vitamins and minerals, making it an ideal choice for staying energized in chilly weather. It’s also quick to prepare, ready in just minutes. Use low-fat or soy milk to keep it light, and add natural sweetness with raisins, sliced almonds, or strawberries. For extra flavor, mix in low-fat yogurt to keep you warm and satisfied [source: List My Five].
7: Turkey Strips
Holiday leftovers are abundant, and with a bit of creativity, they can be transformed into healthy snacks. Take that Thanksgiving turkey, for instance. Instead of indulging in pumpkin pie or creamy mashed potatoes, pack slices of white and dark meat into portioned bags. This way, when hunger strikes, you’ll have a protein-rich snack ready. Pre-portioning helps you avoid overeating, especially when distracted by movies or sports, ensuring you stay mindful of your calorie intake.
Staying hydrated is just as crucial in cold weather as it is in the heat. Even if you don’t feel thirsty, your body still needs fluids to function optimally [source: Braaten].
6: Kiwi Fruit
The power of suggestion is undeniable. Sinking your teeth into a juicy kiwi fruit can, even if briefly, whisk you away to a sunny New Zealand beach. Though the fruit actually hails from China [source: Spar], it’s often linked with sunny climates and a carefree lifestyle. Combine that with its health benefits, and you’ve got a delightful snack to brighten up a cold day.
Kiwi fruit is packed with antioxidants, high in fiber, and loaded with vitamin C—about 100 milligrams per serving [source: Men's Health]. With hundreds of varieties available, the flavor never gets old [source: Spar]. Plus, it’s low in calories, with fewer than 50 calories per fruit.
5: Popcorn
Popcorn might not seem like a health food, but there’s some good news: Research shows that coconut oil—once seen as unhealthy—can boost immune function when you choose the extra-virgin variety. However, processed versions can be harmful [source: Watts]. For a healthier option, skip the oil entirely and opt for air-popped popcorn.
Popcorn is also a whole grain, providing nearly 75% of the recommended daily grain intake [source: Watts]. As long as you resist the urge to drench it in butter and salt, it’s a guilt-free snack that’s both satisfying and nutritious.
Hot and spicy aren’t the same, even if your favorite restaurant treats them as such. Spicy foods can make you sweat, releasing warmth from your body even as you feel like you’re burning up inside [source: Braaten].
4: Dried Fruit
When heading out for a cold-weather adventure like hiking or skiing, you’ll need portable snacks to keep you fueled. Dried fruit is an excellent choice—it’s lightweight, easy to pack, and fits perfectly in a zipped pocket. You can find pre-made mixes with cranberries, bananas, apples, raisins, and even nuts for added crunch. Dried fruit is also filling; as it rehydrates in your stomach, it expands, curbing hunger and giving you a quick energy boost [source: Sharpe].
3: Granola Bars
Imagine combining the fruit and nuts from your hiking snack pack with the fiber found in granola—that’s essentially what you get with granola bars. They’re not only convenient but also easier to handle when your hands are cold and stiff, unlike small, loose snacks.
However, be cautious with granola bars. Ingredients like chocolate, sugar, and high-fructose syrups can turn them into calorie-dense candy bars. Always check the label to ensure you’re choosing a truly healthy option.
While popsicles are great in summer, they’re not ideal for winter. If you’re planning a hike, think about how the cold will affect your snacks. Anything with moisture will likely freeze by the time you’re ready to eat it [source: Braaten].
2: Guava
Guava is another snack that can transport your mind to a tropical paradise, even if it can’t take you there physically. Its flavor is often described as a blend of strawberry and pear. You can eat the entire fruit—rind and seeds included—making it a convenient and delicious option [source: The Fruit Pages].
Guava is packed with health benefits, including antioxidants, iron, and vitamin C [sources: Men's Health; The Fruit Pages]. It’s also a great way to stay hydrated with a sweet treat after a chilly outdoor adventure.
1: Graham Cracker PBJs
Think of winter snacks like a warm, crackling fireplace. You need kindling to ignite the flames, smaller logs to sustain the fire, and larger logs to keep it burning for hours. Similarly, a bit of sugar acts as kindling, carbs provide intermediate fuel, and protein serves as the long-lasting log. Graham cracker PBJs offer all three. However, as with granola bars, be mindful of the ingredients. Some peanut butters and jellies contain unhealthy additives. Opt for options with minimal, natural ingredients and avoid added oils, sugars, and preservatives. Enjoy your snack, stay warm, and take comfort in knowing you’re nourishing your body without expanding your waistline.
