Nourish to Flourish: How to Adjust Your Diet for Winter
As the temperature drops and the days get shorter, our bodies start craving a little extra care. Winter often brings a natural shift in mood, energy, and even immunity, so adjusting your diet to match the season can be one of the most powerful ways to stay healthy and grounded.
At ShiftLab, we’re all about supporting your wellbeing through simple, holistic changes. Here’s how to give your body what it needs during the colder months.
Why Eating With the Seasons Matters
Eating seasonally isn’t just a nice idea – it’s a smart one. Seasonal foods tend to be fresher, more nutrient-dense, and better for the environment. They’re also in tune with what your body naturally needs.
In winter, that usually means more warming, grounding foods that help you stay full, fuelled, and resilient.
Winter-Friendly Foods to Focus On
Here’s what to load up on during winter:
Root vegetables like sweet potatoes, carrots, and parsnips. Great for long-lasting energy.
Leafy greens such as kale, silverbeet, and spinach. Full of iron and folate.
Citrus fruits, packed with vitamin C to keep your immune system strong.
Ginger and garlic, which support digestion and help fight off bugs.
Whole grains and legumes for steady energy and gut health.
Nuts and seeds loaded with magnesium, good fats, and stress-reducing power.
A Meal That Does It All: Immune-Boosting Lentil & Turmeric Stew
This one-pot wonder is packed with fibre, plant protein, anti-inflammatory spices, and plenty of comfort. It’s ideal for chilly nights and busy weeks.
Ingredients (serves 4):
1 tbsp olive oil
1 onion, chopped
2 garlic cloves, minced
1 tbsp grated fresh ginger
1 tsp ground turmeric
1 tsp ground cumin
1 cup red lentils, rinsed
1 large carrot, diced
2 cups chopped kale or spinach
1 can coconut milk
4 cups veggie stock
Juice of 1 lemon
Salt and pepper to taste
Optional: chopped coriander to serve
Method:
Heat olive oil in a large pot. Sauté the onion until soft.
Add garlic, ginger, turmeric and cumin. Cook for another minute or two.
Stir in lentils, carrot, coconut milk and stock. Bring to a boil.
Reduce heat, cover and simmer for 20 minutes, until lentils and carrots are tender.
Stir in kale and let it wilt for 5 minutes.
Add lemon juice, season well and serve with a sprinkle of coriander if you like.
This recipe is easy to batch cook and freezes well, making it perfect for meal prep or cosy nights in.
Don’t Forget the Bigger Picture
While good food is key, real wellness is about more than what’s on your plate. Add in some gentle movement, time in nature, journalling or even a quick stretch session to help your body feel balanced and supported this season.