Winter is settling in across much of the U.S., and nutrition experts say the colder months can still support healthy eating without defaulting to bland or overly processed meals. In interviews shared by the Associated Press Health and Science Department, dieticians and food specialists described practical ways to “winterize” menus with seasonal ingredients, comfort-food cooking, and flavor strategies that can help avoid relying on extra salt or fat.
Kristen Rasmussen, a culinary dietician and chef who teaches at the University of California, Berkeley, said people should take a different approach to the season—“Embrace the cold, embrace the winter and appreciate the bounty.” The guidance focuses on making use of what’s available in colder weather rather than viewing limited variety as a reason to stop experimenting with food.
Several experts pointed to a nutrition gap that can persist year-round. The AP report cited U.S. Centers for Disease Control and Prevention data indicating that “only 1 in 10 Americans eat the recommended amount of fruits and vegetables each day,” and said winter is a time to keep those food groups in rotation using fresh, frozen, canned or dried options.
Rasmussen and other specialists said produce availability makes meal planning possible even when certain items are harder to find. They noted that citrus fruits such as lemons, limes and oranges are among the options available in winter, and suggested root vegetables such as sweet potatoes and pumpkin, along with parsnips, beets and radishes. They also recommended winter greens from the chicory family—including radicchio, escarole and endive—while describing them as potentially bitter and therefore an acquired taste for some diners.
If fresh produce is limited, the experts said canned and frozen fruits and vegetables can still offer nutritional value when people avoid overcooking them and pay attention to added salt or fat. The AP report also highlighted dried fruits—such as apricots, dates and raisins—and nuts as additional ingredients to bring into salads, bakes and other dishes.
For people looking for a cozy meal structure, the reporting emphasized soups, stews and porridges because they are adaptable and can incorporate a wide range of ingredients. Van Horn, a clinical nutrition epidemiologist at Northwestern University, said “the benefit of it is that it’s all contained,” adding that nutrients that leak out of ingredients while cooking stay in the broth. The AP report said these dishes can also be a way to experiment with beans and legumes, described by Rasmussen as a “nutritional powerhouse,” and to stretch ingredients that are affordable and accessible.
The AP story also promoted porridges as a flexible option beyond breakfast. Rasmussen described porridges as a base for different grains and said they can be made savory or sweet, with suggestions ranging from congee and atole to overnight oats. She also listed topping ideas including leftovers, lemon or salsa macha, chili oil, or an egg, and said the style offers “so much versatility.”
Beyond the main ingredients, the experts encouraged using herbs and spices for flavor and nutrition during winter. The AP report said rosemary, thyme, nutmeg and star anise can be used beyond holiday meals. It also pointed to turmeric, described by Rasmussen as having antioxidant and anti-inflammatory benefits, while noting that experts see value in experimenting with a range of spices even when the research base differs across them.
Susan Aaronson, director of dietetics education at the University of Michigan’s School of Public Health, said adding aromatic spices to teas can work during colder weather, whether someone grates fresh ginger into a cup or uses a tea bag. She also said spices can be added to plain popcorn and other snacks as a way to avoid extra salt and fats that often come in pre-made options.
The guidance in the AP report also connected eating seasonally to social life, especially when winter can be isolating. Aaronson and friends, the report said, meet for a “soup group” to share and eat “experimental” soups they make through the fall and winter, describing it as “just a fun way to socialize and try new things.”