by Davy Kestens in Health + Nutrition, image by Sjoerd van Oosten

Tasty foods to help you through the cold winter

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Winter is the time for comfort, for good food and warmth, for the touch of a friendly hand and for a talk beside the fire.
It also comes with hidden problems, sore throat, fever, loose nose and many more. And when it comes to runners, we face a big challenge during cold seasons – and that challenge is how to keep in best of health to perform optimally.

While exercising, the human body metabolic system works nearly 10 times faster which results in a lot of heat generated by the body. During the winters, the human metabolism increases to create warmth and the body tends to burn more calories. Thus along with proper clothing, a runner requires an increased mix of proper nutrition & calories to keep chills at bay.

An ideal meal is a mix of complex carbohydrates, which is taken approx 2 hours before your exercise. In this article we take a look at some of the high nutrition food items that are ideal for winter weather, and are also tempting for your taste-buds.

Food items ideal for winter weather

Water & Other Fluids

Besides being cold, winter season is often very dry. Thus it becomes imperative to keep yourself well hydrated. Water is still one of the best fluids to consume. Other than water, go for unsweetened fruit and/or vegetable juices. Avoid creamy drinks and sugary pops because they contain fatty calories.


Winter brings a lot of darkness as the days get shorter and sunshine levels decrease, thus your body will be producing less Vitamin D. But Vitamin D is one of the essential vitamins constantly required by your body. To fulfil that deficiency, try to eat some more fish. It not only fulfils the part of vitamin D but also helps in avoiding SAD (Seasonal Affective Disorders).
Actually fish contains omega-3 fatty acids which helps in relieving any kind of mood disorders and elevates serotonin levels in body.

Baked potatoes

Baked potatoes are not as boring as they sounds, with few experiments they can be more exciting and a healthy supplement of food during the winter. Since during these cold months, the tendency of the body is to eat more thus leading to gaining weight.
But carbohydrates are also necessary, even if you are on diet control, so it’s of vital importance to eat complex carbohydrates like baked potatoes rather than simple ones like sugar and glucose.


It’s important to be innovative and different with various fruit and vegetable combinations during the winter season. Fill your diet with loads of fiber to relieve constipation. Just one thing: Remember to avoid fatty salad dressings as they serve practically no nutritional purpose.

Peanut Butter

Peanut butter is rich of calories yet very healthy. At least five major studies confirm that eating peanuts can lower risk for coronary heart disease. So it’s no leap to think that peanut butter confers the same benefits. Two tablespoons have about 200 calories and 16g fat.
Though peanut butter is found in both refined and raw form, the best bet is to go with natural peanut butter.

Lean Meat

It is one of the best ways to fill voids of protein. Less known to people – meat contains high phosphorus content which is much easier for body to digest as compared to vegetarian food. Moreover meat contains all kind of amino acids which our body needs to stay fit and healthy.
Just remember to choose lean meat over the ones with loads of fat.

Natural Yoghurt

Natural yoghurt possesses active-bacteria which help to boost your immune system. There are many kinds of yoghurt available on the market, but it is always advisable to choose low fat, fresh and plain yoghurt over sweetened ones.
To make your yoghurt more interesting and mouth tempering you can add various fruits like strawberries, peach, apple, blueberries, pineapple, banana or any fruit of your choice.

Winters are the time to get cozy, eat, merry and be with your family. But enjoying does not mean compromising on health. Cut the junk, eat lots of fresh leafy vegetables and never skip a meal to avoid getting in starvation mode, which might end up gaining you more weight.

Do you have other winter-tips for the other runners reading this article? Please leave them below. The users will thank you for your help!

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