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The winter season makes the body slower, but the daily schedules don’t usually change. Mornings are still as rushed as always, workdays can feel even longer, and evenings often leave you as exhausted. During the cold weather, bodies demand more warmth, good food, and constant energy. So, winter wellness is not about doing more, but it’s about picking up the foods that keep you going throughout the day. You do not need to wake up at 5 am or follow strict routines, but you need those small, useful habits that fit into real, busy lives.
What you have for breakfast, how you keep yourself warm through the day, the pauses you take between tasks, and how you relax at night: all of it counts. Right from breakfast to what you should have at night, Marisha Baurai, Food Innovation Technologist at Farmley, shares tips to help you remain energised, warm, and balanced all day throughout.
Start The Day Warm, Not Heavy
Cold mornings call for nutrition, but many often intend to have heavy breakfasts, which often leads to sluggishness. What the body truly requires is warmth coupled with sustained energy. Dry fruit mixes such as almonds, cashews, green raisins, black raisins, and dates deliver a perfectly balanced mix of healthy fats, fibre, and important micronutrients. Having a handful of these nuts with tea or coffee will keep hunger at bay without making you feel heavy.
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A Mid-Morning Boost That Supports Immunity
Winter tiredness can often be felt even before lunch, particularly if the hydration levels drop and daylight hours feel shorter.
Having antioxidant-rich berries is a great choice here. Take any plain yoghurt and simply turn it into a healthy mid-morning bowl by adding a handful of dried berries such as blueberries, strawberries, cranberries, blackcurrants, or even black raisins. The yoghurt adds to the protein and probiotics, whereas the berries give it a natural sweetness and antioxidants that help in lowering the cravings and support the immunity during cold days. This is a light, comforting, and easy breakfast that can be prepared in minutes, even on busy days.
Smart Afternoon Snacking For Long Workdays
It is a very common feeling that your focus dips in the afternoon and leaves you craving a snack by the evening. You begin to look for something, fried or processed foods, but they can leave you feeling lethargic. Season some cashews or roasted nuts with black pepper or chilli. They are crunchy and flavourful without feeling too heavy. The gentle spice helps in digestion, whereas the protein and healthy fats in nuts help maintain energy during long meetings or extended workdays. If you like traditional snacks, roasted and salted cashews or roasted almonds are simple, satisfying, and nutritious options for the winter season.
(Image credit: Freepik)
Light, Comforting Bites After Dinner
That plate of gajar ka halwa or peanut chiiki seems appealing, but eating desserts late at night can disrupt sleep and digestion, particularly during the winter season, when the body seems to slow down. Go for natural sweet treats like dates or date-based snacks with no added sugar, and give a comforting end to the day without overwhelming the system. The softness and sweetness of these goodies are indulgent while also being light. When paired with warm milk or over a cup of herbal tea, they make a winter-friendly night-time routine.
(Image credit: Freepik)
