With the short days of winter upon us, we often experience higher levels of fatigue and increased cravings for comfort foods. These feelings are very natural but it is how we react to them that is important. The following three tips will help to keep your cravings at bay, increase energy levels, and encourage healthy eating through the winter months.

1. Eat High Quality Carbohydrates
The carbohydrate cravings we experience in the winter are real! The shorter days with fewer hours of sunlight lead to depleted levels of serotonin. Serotonin is a brain chemical that improves mood, reduces appetite, and promotes sleep. The body produces serotonin from a variety of foods including some foods high in sugar – this is why you may experience cravings for various comfort foods that fall into the ‘not so healthy’ category. Instead of the high sugar foods, consider the following foods which will improve serotonin levels and provide numerous other nutrients:

• Whole grains: choose breads, cereals, and pasta made from whole grains. Don’t forget about the wide variety of grains available such as rye, oats, quinoa, bulgur etc. These foods also provide Vitamin B Complex which helps to improve energy levels
• Starchy Vegetables: sweet potatoes, pumpkins and squash – they are also high in Vitamin A which is important for healthy eyesight and the general health of body tissue
• Fruit helps to increase serotonin levels. Eat a variety of fruit daily to increase your daily nutrient intake

2. Embrace Seasonal Produce
It can be difficult to find the fresh produce that we enjoy in the summer, ie berries and melon, but there is a variety of seasonal fresh produce available to us.

• Root vegetables (squash, parsnips, beets, sweet potatoes, turnips etc) are delicious in soups, stews, chilies and are loaded with key nutrients
• Citrus fruits such as grapefruit, oranges, clementines, are readily available throughout the winter months and provide an excellent source of Vitamin C which is important for healthy immune function
• Heartier cabbages (kale, leeks, and radicchio) are great in salads, soups and stews. These foods are an excellent source of Vitamin K which is important for blood clotting and bone health

3. Consider Vitamin D Supplements
One thing our beautiful country does not provide for us from October through March is sufficient sunshine. We need a certain amount of sunshine to produce Vitamin D and studies have shown that a deficiency in this nutrient can be problematic. Insufficient Vitamin D levels can reduce the risk of colon, breast and ovarian cancer by up to 50%. Vitamin D promotes bone health, and reduces the body’s feelings of fatigue. Consider taking 1000 IU’s daily during our Canadian winter months.