5 Tips for Healthy Eating in Winter


As winter rolls in, our wardrobe isn’t the only thing that changes. The colder months bring unique challenges to maintaining a healthy and balanced diet. It’s not just about warding off the winter blues; it’s about fueling our bodies to support both physical and mental well-being.

What you eat significantly impacts how you feel, from your mood to your energy levels, especially during the shorter, drearier days. With the right diet, you can maintain a healthy mind and body during the winter months. Whether you need more Vitamin D or could benefit from seasonal produce, 3Natives explores how a few simple dietary tweaks can make a world of difference in your winter wellness.

The Connection Between a Healthy Diet and Mental Wellness

Did you know that the foods you eat can affect how you feel during the winter season?  The cold weather and limited sunlight can be tough, not just on our bodies but also our minds.

When the sun is a rare guest, getting a healthy vitamin D level can be challenging, and studies have found that a lack of Vitamin B can cause symptoms of depression. The sunshine vitamin is a critical part of your diet, not just for strong bones, but for keeping your mood steady and your mind clear.

Luckily, Vitamin D is an easy addition to your diet, and 3Natives offers a variety of menu items packed with Vitamin D and other essential nutrients. Whether you get your Vitamin D fix at home or through a 3Natives smoothie, wrap, or toast, ensuring you get the recommended daily value of Vitamin D is essential to maintaining a healthy mind during the winter months.

Healthy Eating Habits for Winter

Ready to tackle the winter with some tasty and healthy eating habits? Here are a few easy ways you can make the most of your meals during these cold months:

Embrace Seasonal Produce

Beyond Vitamin D, winter is also a perfect time to enjoy foods high in other vitamins and minerals. Winter offers a variety of nutritious produce like squash, kale, and citrus fruits that are packed with essential vitamins to help boost your immune system during colder months. At 3Natives, we incorporate these seasonal ingredients into our dishes, ensuring you get the freshest and most nutritious options all year round.

Here’s a quick tip: Try adding a variety of colorful foods to your plate. Each color represents different nutrients, so a rainbow on your plate means a plethora of nutrients for your body and mind.

Stay Hydrated

Hydration is vital throughout the year, especially in the winter, as the colder months may make you feel less thirsty. Drinking enough fluids is essential for maintaining energy levels and aiding in digestion.

At 3Natives, we offer a range of hydrating options, including fresh-pressed juices and smoothies made with coconut water or almond milk. These delicious drinks are not only hydrating but also packed with nutrients. Try our Berry Natural smoothie, which combines mixed berries, banana, and coconut water, for a hydrating treat this season.

Strive for Whole, Unprocessed Foods

Whole, unprocessed foods are the cornerstone of a healthy diet. They provide essential nutrients without the added sugars and unhealthy fats found in processed foods. Research has shown that diets high in processed foods pose an increased risk of developing depression and ADHD. Making unprocessed foods the star of your diet can reduce this risk while benefiting your physical health.

At 3Natives, our menu is built around whole foods. From our acai bowls, made with organic acai berries and fresh fruits, to our hearty wraps filled with whole grains and fresh vegetables, we make it easy to eat clean and stay healthy.

Balance Your Meals

Balancing your meals with the right proportions of proteins, carbohydrates, and fats is essential to maintaining energy and overall health. By eating a well-balanced diet, you also gain the required nutrients to fight and prevent illnesses.

At 3Natives, we take the guesswork out of balanced eating. Our menu items are carefully crafted to provide a nutritious balance. For instance, our Protein Toast combines avocado, hard-boiled egg, and sprouts, offering a tasty and healthy balance.

Don’t Forget to Treat Yourself!

A healthy diet isn’t about restrictions; it’s about balance. A healthy diet addresses your mental health as well as your physical health, which means allowing yourself the occasional treat to lighten your mood. Whether you indulge in a Nutty Nanner toast or a warm mocha latte, 3Natives has a wide range of options for nutrition and comfort during winter.

Best Foods to Incorporate in Your Winter Diet

Beyond a unique set of nutritional needs, winter brings a variety of delicious seasonal produce packed with vitamins and minerals, supporting the immune system and maintaining energy levels. Some of the best foods to use in your winter meals include:

  • Root Vegetables: Carrots, beets, and sweet potatoes are readily available in winter. They are high in vitamins and fiber and can be roasted, mashed, or added to soups and stews for a comforting and nutritious meal.
  • Winter Squash: Butternut, acorn, and spaghetti squash are not only flavorful but also rich in vitamins A and C. They can be baked, stewed, or turned into a creamy soup.
  • Leafy Greens: Kale, Swiss chard, and collard greens thrive in cooler weather. These greens are loaded with vitamins, minerals, and antioxidants. They can be sautéed, added to salads, or incorporated into smoothies.
  • Citrus Fruits: Oranges, lemons, and grapefruits are at their peak during the winter season. They are excellent sources of vitamin C, which is vital for immune support. Add them to salads and smoothies, or enjoy them fresh!
  • Whole Grains: Oats, quinoa, and brown rice provide essential B vitamins and fiber. They are perfect for adding substance to meals and keeping energy levels up.

Embrace Healthy Eating This Winter with 3Natives

As you navigate the chilly winter months, nourishing your body with the right foods is essential. By creating healthy eating habits and embracing a nutritious winter diet, you can maintain a healthy lifestyle that supports your physical and mental well-being.

At 3Natives, we’re committed to helping you feel your best all year round with a menu designed to offer balanced, wholesome options that cater to the seasonal needs of our customers. Whether you need a fast, nutritious breakfast or a light, protein-packed snack, we’ve got you covered.

Explore our robust menu and place your next order online for a delicious, health-conscious winter meal.