Foods to Eat to Stay Healthy This Winter

Woman with flu sitting on a couch blowing her nose.

With winter rapidly approaching, we wanted to take a moment to discuss a topic that is often overlooked: eating the right foods to help you stay healthy during the cold & flu season.

Before we dive in, here’s an interesting bit of information: just about everyone knows that germs and illness are in full bloom during the winter, but many people don’t know why. The reason is fairly simple: the flu virus and other similar pathogens thrive in drier, colder air. But the real kicker is that as the temperature drops, we’re more inclined to stay indoors and in closer contact with others–making it easy for these germs to spread quickly from person to person.

With that out of the way, let’s take a quick look at the types of foods you should pack into your diet over the winter. Eating the right foods and getting the right nutrients can help keep your immune system healthy and balanced, and a healthy and balance immune system can help prevent illness before it takes hold. The best way to keep your immune system running at optimal levels is to eat a balance of nutritional foods with nutrients rich in antioxidants and proteins.


With the exception of candy and artificially colored foods, colorful foods are generally the most healthy for you. Think about how vibrant most vegetables are–bright greens, reds, oranges, etc. Deep, rich colors often indicate a food is rich in antioxidants and nutrients that can help your body recover and protect from various ailments. Be sure to load up on radishes, cabbage, broccoli, bell peppers, green beans, and any other colorful vegetables you enjoy.


Proteins are an essential element of cells in the immune system. Without ample protein, your immune system won’t be able to function at desirable levels, which can leave you wide open to germs and pathogens. If possible, try to consume at least 50 grams of quality protein each day, ideally spread out over the day. Consider an easy-to-follow diet that incorporates either eggs, turkey, beef, chicken, and/or fish at each meal if possible.

Nutritional Supplements

Even with a balanced diet, you may wind up with a deficit of various vitamins that can help keep your immune system healthy. Some of these vitamins include vitamin C, vitamin E, vitamin A, and vitamin D. Be sure to take supplements if your diet is lacking any of these key vitamins–or better yet, come in for custom-tailored vitamin cocktail injections to help keep your immune system running at optimal levels.


If you’re looking to eat healthy all winter to protect against the onslaught of cold and flu germs and want to maintain your or improve your weight, Zana’s Place is proud to offer medically managed weight loss programs tailored to your needs, preferences, and lifestyle. We can help with accountability and encouragement while tracking your progress and keeping you on track. Contact us today to schedule an appointment, we’d love to see you and help you get and stay healthy over the winter (and beyond!).

No matter what, be sure to eat healthy over the winter to help give your immune system its best odds against the pathogens that run rampant this time of year, and be sure to visit us to help improve and maintain your health.

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