Nutritionist says why you're feeling hungrier and suggests 'change'

With a serious drop in temperatures over the past week, many will be finding themselves craving hearty comfort food - and lots of it. But what actually is the science behind these cold weather cravings and should we be indulging them or ignoring them?

Registered nutritionist Edward Mather, from Fuel Hub, said: “During the winter months, shorter daylight hours and reduced sunlight exposure can impact our hormone levels, specifically melatonin. This is the hormone that regulates sleep and wake cycles. Higher levels can make us feel lethargic, fatigued and lead to increased hunger through cravings for foods.

"Along with an increase in melatonin, winter months may see a reduction in serotonin, a hormone associated with mood regulation. Low levels of serotonin paired with an increase in melatonin can increase cravings, particularly for carbohydrate-rich foods that will elevate mood, creating a cycle of craving and eating more in the winter.”

Do we need more food during cold weather spells?

Edward said: “Whether we need more food during the winter months depends on the context of the individual. Based on the assumption that a person’s lifestyle and physical activity levels remain the same, the winter months may induce a rise in energy expenditure. Each indivudals energy requirements are influenced by many factors like lifestyle, physical activity levels, physiological measures and diet.

"One of the main reasons we use up more energy in the winter is the cold temperatures. The body is forced to work harder to maintain its internal temperature through a process called thermoregulation, and this process burns calories. As a result, we might require slightly more fuel than we would on a warm summer day. It is important to note that this change is usually marginal and may not be enough to warrant a big increase in food intake.”

How winter affects our metabolism and how we should adjust our diet

Edward said: "The winter can affect our metabolism due to the drop in temperature along with potential changes in physical activity levels. Most people tend to move less and reduce their physical activity levels during the winter months due to colder weather and shorter days.

"This reduction in activity will decrease your energy expenditure, meaning you’re burning fewer calories than normal. Therefore, adjusting your diet based on your activity levels can be a good idea for maintaining a healthy weight and preventing any unwanted weight gain.”

Do we need to consume more of certain food groups in winter?

Edward said: “Not necessarily. Rather than focusing on the total volume of certain food groups, prioritising food quality and opting for nutrient-rich foods will be more beneficial.

"Choosing complex carbohydrates such as oats, sweet potatoes and wholegrains will provide sustained energy and increase our feelings of satiety, helping to prevent any cravings we may experience from decreased serotonin levels. Dairy produce like cheese, yoghurt and milk are good sources of calcium and vitamin D, so including these dairy-rich foods into your diet can correct potential deficiencies and help to boost immune health and regulate mood during the colder months."

It’s soup season

Edward said: “Supermarket soups can be a great addition to the diet, but the nutritional value varies widely between brands. It’s important to look at the nutritional content and ingredient breakdown when determining whether the soup has a high nutritional value.

"A lot of pre-packaged soups contain high amounts of sodium to enhance flavor and extend shelf life which we need to be cautious of. Additionally, there may be added sugars and preservatives, or saturated fats, especially in creamy soups. However, there are some good soups out there that provide a lot of nutritional benefits and these typically come from vegetable-based soups with a source of protein such as chicken, beef or lentils. Finding a soup that fits into this category will be a great convenient option for the colder months.”

How we can maintain a balanced diet during the winter

Edward said: “Consuming a diet rich in protein, complex carbohydrates and healthy fats will assist in curving our cravings by providing a sustained energy release without any sudden blood sugar spikes and increasing feelings of satiety, which prevents us from overeating. Following the 80/20 rule, whereby 80% of your diet consists of good quality whole foods and 20% comfort food can be a good way to increase adherence and maintain a balanced diet without feeling the need to overindulge.

“The biggest winter nutrition myths are that you need to overeat to keep warm, you need to avoid certain foods in colder weather and you need to take a large number of supplements to stay healthy during winter. While supplements can be very useful, a food-first approach should be adopted where quality whole foods are prioritised along with good hydration. Paying attention to portion sizes rather than avoiding certain foods will prove to be more beneficial as this can help you avoid developing any unhealthy habits."

Foods that help boost energy levels during winter

Edward said: “There are certain foods that can definitely help with boosting energy levels during the darker winter days. Foods providing nutrients that support the immune system, regulate mood and supply sustained energy will help to combat the fatigue associated with winter. Choosing complex carbohydrates such as oats and whole grains, leafy greens and fatty fish such as salmon and mackerel, would provide a balanced macronutrient profile along with a wide range of micronutrients to help reduce fatigue and support energy levels.”