As temperatures drop in Bangladesh, our bodies naturally crave warmth and comfort. Wearing extra layers, staying under blankets a little longer, and feeling the winter blues all feel perfectly natural. But while bundling up is essential, true winter health begins with internal nourishment. Nutrition experts emphasise that our dietary choices play a crucial role in maintaining warmth and vitality throughout the cold season.
Eating hot, freshly cooked meals such as soups, stews, lentils, and eggs is one of the simplest ways to stay warm in winter. Nusrat Deepa, clinical dietician at Medix Signature Clinic, says consuming certain foods activates thermogenesis, a process by which the body produces heat during digestion. “Whole grains, local nuts, and spices like ginger, black pepper, cinnamon, and turmeric also improve blood circulation and help the body feel warmer from within,” she explains.
In Bangladesh, affordable and easily available foods play a vital role in winter nutrition. Fish, especially fatty varieties, is an excellent source of healthy fats and omega-3 fatty acids. “Fish is a staple in our diet and particularly beneficial in winter, as healthy fats help maintain energy and support overall health,” Dr Nusrat notes.
Other winter-friendly ingredients, such as honey, provide antioxidant, antibacterial, and moisturising benefits while boosting immunity. Milk, rich in nutrients, supports overall health, strengthens immunity, and can even improve sleep quality.
Winter sluggishness is a common complaint, as cold weather often reduces physical activity, and limited sunlight can lower energy levels. To counter this, Dr Nusrat recommends a balanced diet that includes complex carbohydrates such as oats, brown rice, and sweet potatoes, along with adequate protein and healthy fats. Vitamin-rich foods such as citrus fruits, guava, seasonal vegetables, yoghurt, and seeds are also crucial for maintaining immunity.
Winter also brings strong cravings for fried snacks and sugary desserts. While these foods offer quick comfort, Dr Nusrat warns against overindulgence. “Excessive intake of fried snacks, sugary desserts, and refined carbohydrates can weaken immune health and eventually lead to weight gain,” she adds. Even ‘superfoods’ such as honey, ghee, dates, and nuts require portion control, as their high energy content means a little goes a long way. Additionally, it’s best to avoid excessive cold drinks, which can lower body temperature and slow digestion during the colder months.
Hydration is another aspect often overlooked in winter. Because people feel less thirsty, many unintentionally drink less water, which can lead to fatigue, dry skin, constipation, and poor overall health. “People should consciously drink fluids, especially warm water and herbal teas throughout the day, even if they don’t feel thirsty,” the doctor advises.
Contrary to popular belief, gaining weight in winter is not inevitable, nor does cold weather mean we can skip fruits and salads. Dr Nusrat emphasises, “Weight gain is more related to reduced activity and overeating, and fruits and vegetables remain essential year-round for vitamins and digestion.”
Nutritional needs also change with age. Children thrive on energy-packed, nutrient-rich foods that support growth and immunity. The elderly do best with warm, easily digestible meals high in protein and fluids, since digestion and thirst signals may weaken with age. Middle-aged adults should focus on balanced meals and portion control to stay energised and avoid lifestyle-related health issues.
Transforming your winter diet into a ritual of self-care can make all the difference. By choosing warming, nutrient-dense foods and practising moderation, we can stay healthy and comfortable throughout the season, as Dr Nusrat emphasises, “Seasonal eating and moderation matter more than eating extra just because it’s winter.”
