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null Winter nutrition tips to stay healthy

Soups, stews, and casseroles

What better way to warm up than with a bowl of hot soup, stew, or casserole during the chilly months! Use seasonal ingredients such as root/winter vegetables, lean proteins, and legumes. Don’t be afraid to unleash your culinary creativity by trying new recipes and experimenting with your favourite ingredients!

Vitamins and minerals

Vitamins and minerals play essential roles in our health. Vitamins can help keep you healthy by boosting your immune system, fighting toxins and keeping your bones strong. And minerals help your body function by generating red blood cells, boosting immune and digestive systems, regenerating skin cells and relieving joint pain.

New research indicates that Omega-3 fatty acid might be helpful in fighting depression, anxiety and seasonal affective disorder or SAD. It may also improve eye health and help prevent heart disease.

The best way to make sure you’re getting a variety of vitamins and minerals is to eat a balanced diet. Here’s a list of some key vitamins and minerals and the foods that include them:

Vitamin A

Orange and green vegetables and fruits, liver, dairy products

Vitamin C

Lemons, kiwis, oranges, broccoli, bell peppers

Vitamin D

Fatty fish, orange juice, soy milk, cereals, beef liver, cheese, egg yolks

Vitamin E

Oil, orange and green vegetables, nuts and grains


Red meat, liver, seafood, fish, nuts, grains, vegetables


Oysters, red meat, seafood, pumpkin seeds, nuts

Omega-3 fatty acids

Flaxseed oil, fish oil, chia seeds, walnuts, fish roe, eggs, fatty fish, seafood, soybeans, and spinach

Herbs and spices

Herbs and spices don’t just add flavour to your foods, some may have health benefits. Garlic, ginger, turmeric, cayenne, oregano, cinnamon, cumin, paprika, fennel and cloves may help improve blood circulation, boost your immune system, and help fight off bacterial, viral, and fungal infections. They might even help prevent colds, flu, and inflammation. So toss a few spices into your favourite winter dishes to add flavour and enjoy the health benefits!

Healthy lifestyle

What you eat is only one piece of the wellness puzzle. Maintaining an active, healthy lifestyle can help you avoid feeling tired and sluggish during the long winter months.

Keep moving

We all know that exercise is the best way to stay fit, but it can also help fight the winter blues. Take advantage of the snow and go skiing, snowboarding or snowshoeing. If you’ve had enough of the cold, try indoor activities such as yoga, dance and swimming.

Get your beauty sleep

Your body needs sleep to regenerate cells. A lack of sleep can make your body more susceptible to illness. So try to get six to eight hours of quality sleep every night.


In winter, it’s tempting to stay home and curl up in front of a good movie. But being social is good for you. Consider joining group or community activities like cooking, sewing, or a book club.

Drink enough fluids

Herbal, green, or black teas are the best options to warm your body up and keep you properly hydrated.

Wash your hands often

It’s no surprise that most viruses are transmitted through your hands. Washing your hands frequently in the winter reduces your chances of being exposed to cold and flu viruses.

Tips to avoid gaining weight in winter

  • Eat a healthy breakfast that contains protein, fruits, probiotic yogurt, etc.
  • Choose unprocessed, wholesome foods and healthy fats in foods like avocados, dark chocolate and salmon that will keep you feeling full longer
  • Watch your serving size
  • Try to keep refined sugar and flour out of your diet

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Winter nutrition tips to stay healthy

During the winter, our bodies naturally crave rich, comforting food. But many Canadians worry about gaining weight, especially with all the holiday celebrations. Here are some nutrition and lifestyle tips to help you stay healthy and in shape this winter!

The Personal refers to The Personal General Insurance Inc. in Quebec and The Personal Insurance Company in all other provinces and territories.

The information and advice in this article are provided for informational purposes only. The Personal shall not be liable for any damages arising from any reliance upon such information or advice. The Personal recommends using caution and consulting an expert for comprehensive, expert advice.