Do you find yourself craving more comfort food, struggling with energy dips, or feeling a little flat in the colder months?
You are not alone.
As the temperature drops and the days get shorter, our mood, energy, and food choices often follow suit.
But the good news?
What you eat can be one of your most powerful tools for lifting your spirits, boosting your energy, and staying balanced throughout winter.
Why Winter Impacts Mood and Cravings
During winter, we naturally experience:
- Less sunlight → less serotonin (your happy hormone)
- Changes to circadian rhythms → disrupted sleep and appetite
- More time indoors → decreased physical movement and exposure to nature
All of this can affect your gut-brain axis, the communication highway between your digestive system and your emotional wellbeing.
And since around 90% of your serotonin is produced in your gut, what you eat really matters.
Top “Mood Foods” to Focus On This Winter
Here are some winter-friendly, nutrient-rich options that support a better mood, more stable energy, and stronger immunity:
1.Omega-3-Rich Foods
Fatty acids in salmon, sardines, flaxseeds, and walnuts help fight inflammation and support brain function.
Try: Grilled salmon with roasted veg or chia seed pudding with berries.
2.Leafy Greens & B-Vitamins
Spinach, kale, and broccoli are packed with folate and magnesium, both vital for mood regulation.
Try: Sautéed greens in a hearty soup or veggie frittata.
3.Fermented Foods
Gut-friendly options like sauerkraut, kimchi, kefir, and miso support microbiome health and serotonin production.
Try: A spoonful of kimchi with rice or miso soup as a winter snack.
4.Vitamin D Foods
Egg yolks, mushrooms, and fortified plant milks can help supplement sunlight deficiency.
Try: Mushroom omelette or fortified oats in the morning.
5.Warming Spices
Turmeric, cinnamon, ginger, and cayenne not only add flavour but support digestion and circulation.
Try: Turmeric golden milk or cinnamon oats with almond butter.
What to Reduce (Without Guilt or Restriction)
You do not have to cut out everything you love, this is about balance, not deprivation.
Try reducing:
- Refined sugar – It can trigger blood sugar spikes and crashes that mimic emotional highs and lows.
- Excess caffeine – It may increase anxiety and disrupt sleep patterns.
- Highly processed snacks – Instead, aim for wholefood-based alternatives.
Focus on adding nutrients, not over restriction.
Mindful Eating in Winter
Mindful eating is about being present with your food, savouring each bite, listening to your body’s hunger and fullness cues, and eating with intention rather than impulse.
In winter, this practice becomes especially important as we often turn to food for comfort, not just nourishment.
Try slowing down during meals, eliminating distractions like phones or screens, and asking yourself: “Am I really hungry, or do I just need warmth or a break?”
Mindfulness helps reconnect you to the joy of nourishing your body and can reduce emotional eating patterns that are common during colder, darker months.
Daily Habits for Winter Wellness Eating
Make these small but impactful shifts:
- Start your day with protein: Helps stabilise blood sugar and mood.
- Cook in batches: Soups, stews, and casseroles are perfect for meal prep.
- Snack smart: Think roasted chickpeas, raw food balls, popcorn, or boiled eggs.
- Hydrate warmly: Herbal teas, lemon water, or bone broth help maintain hydration without chilling your body.
- Spice it up: Cinnamon and turmeric are winter wellness gold.
Navigate the Winter Wellness Series
If you missed the posts in this series, catch up below:
- Blog 1: Energise Your Winter – Your 4 Pillars of Wellness
- Blog 2: Stay Consistent with Exercise Even When You Don’t Feel Like It
- Blog 3: Mood Food – How to Eat to Beat the Winter Blues (THIS POST)
- Blog 4: Your Winter Survival Guide: Small Daily Habits for Big Wellness Gains
Summary
Your mood and motivation do not have to drop with the temperature.
By eating with intention, focusing on brain-boosting nutrients, gut-friendly foods, and comforting seasonal produce, you can nourish both your body and your mental wellbeing.
This winter, do not just survive, thrive with mood food that works for you.
Cameron Corish has been caring and achieving results for the local Wishart, Mansfield and Mt Gravatt community for over 15 years. He takes a multi-disciplined and holistic approach to health and fitness addressing the physical, mental and emotional aspects of one’s health.
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References
1.Jacka, F. N., et al. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the SMILES trial). BMC Medicine, 15(1), 23.
2.Selhub, E. M., Logan, A. C., & Bested, A. C. (2014). Fermented foods, microbiota, and mental health: ancient practice meets nutritional psychiatry. Journal of Physiological Anthropology, 33(1), 2.
3.Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568–578.
4.Cannell, J. J., et al. (2006). On the epidemiology of influenza and vitamin D. Epidemiology and Infection, 134(6), 1129–1140.
5.Lopresti, A. L., Hood, S. D., & Drummond, P. D. (2013). A review of lifestyle and dietary interventions in seasonal affective disorder. CNS Drugs, 27(6), 507–521. do not have to drop with the temperature.
