Mood-Boosting Foods to Beat the Winter Blues

by Joanne Camas
on 12/04/12 at 11:00 AM

Nutty brown riceWhether you've been diagnosed with a full-blown case of seasonal affective disorder (SAD) or just feel less chipper when the days are shorter, the winter can be pretty bleak. We asked Dietitian Dana Lilienthal, MS, RD, CDN, for some practical ways to boost our mood with delicious food.

Symptoms of SAD include weight gain and overeating. Does everyone tend to eat more at winter draws in?

Yes, as winter and the cold weather comes in, people do tend to crave and eat different foods. Where in the summer we may crave salads, fresh juices, and cold treats, in the winter it's soups, stews, and other hearty foods. Once of my favorite nutrition books, The 3-Season Diet, by John Douillard, explains why we should change our diet with the seasons.

Is this our version of storing food for the winter?

Yes, the winter craving for hearty foods is our body's response to the cold and to keep warm.

Which foods are good for boosting our mood?

To keep your mood up during the winter months, or anytime, it is good to keep your blood sugar steady by eating foods high in fiber such as vegetables, root vegetables, fruits, legumes, brown rice, and oatmeal [pictured, Nutty Brown Rice]. These good carbs also release serotonin, which is usually lower in our bodies during the winter months and can cause us to feel down, and keep blood sugar steady, which prevents mood swings.

Foods high in omega 3s are good to have during the winter to keep mood up, so make sure to consume fatty fish such as salmon and sardines, walnuts, or omega-3-fortified eggs (and don't forget to eat the yolk, because that's where the omega 3 is!).

Foods high in B12 can also help in keeping mood up, so include whole- grain cereals, lean beef, shellfish, and low-fat dairy (but skip the dairy if you are prone to colds or sinus infections).

Vitamin D is what we usually get from the sun and it keeps our mood up when we are out in the warmer months. But it's also important in the colder months, when we don't get as much sun, to get it from foods such as fish with bones, low-fat milk, or juice fortified with vitamin D, or talk to your doctor about starting a vitamin D supplement.

Any types of food we should avoid?

Refined carbohydrates, high-sugar processed foods. Fatty foods are okay in the winter, but in the form of fatty fish and oils -- no cookies and cakes (these are okay in moderation, like any other time of year.

Is it easier to eat in a healthy way during the winter nowadays, since more foods are available year-round?

It is easy to eat healthy now that foods are available all year round, but I think it is best to stick to the foods that are in season.

Anything else we should remember for beating the winter blues?

Don't forget to keep hydrated during the winter months. We usually dry out with all the heat and dryness, so drinking water is just as important now as on hot summer days. And keeping up with your exercise routine is also important -- endorphins are mood-boosting as well!

Check out our handy guide to nutrition resources, from books to websites full of info on nutrition, public policy, healthy eating for kids, and more. We've also got a slew of features and recipes for Healthy Eating.

01:43:43 PM on

Everything is in season somewhere on the planet, I suppose. But if they mean "in season locally", then there are a whole lot of people in the U.S. that will be eating no fresh fruits or vegetables in the winter. See map, see climate, see reality.

08:55:53 AM on

My bad. So how's the North Dakota orange crop this year?

05:09:14 PM on

um, root veggies are in season and the woman quoted here mentions them. and even in north america we've hothouses etc. Can be local and also in season at this t ime of year

03:11:13 PM on

"stick to the foods that are in season."

Is there an outside chance of the "in season" folks and the locavores sitting down with a map and a calendar? I'm guessing that they haven't quite understood the significance of the word "North" in North America as it relates to the growing season.

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