Originally published on December 11, 2023 on the Equinox Furthermore blog.
registered dietitian and provenance wellness partner Lauren Slayton, RD, shares her picks for a well-balanced winter menu.
It’s natural for your appetite to shift with the seasons. So natural, in fact, that Lauren Slayton, R.D., a registered dietitian and founder of Foodtrainers®, has noticed a trend with her nutritional clients over the years.
“In the winter, clients tend to consume less fruit and fewer salads. [Instead, they] prioritize fiber and hydration,” explains Slayton, a wellness expert associated with Provenance, an Equinox Circle partner. “Cravings tend to be different in the winter. You may find yourself wanting warm, comfort foods. Soups, stews, roasted veggies, and dishes like turkey meatloaf and baked chicken parm are ways to satisfy yourself without sacrificing your health.”
Ahead, Slayton shares exactly what you should add to your grocery list this winter to account for all the foods you’re not craving, but all the nutrients you definitely still need.
For Your Immunity
Slayton shared that your immunity and gut health should be your priorities in the winter. To boost your immunity specifically, you’ll want to add more probiotics. According to a 2021 study, adding probiotics to your diet helps to promote the good kind of bacteria in your gut, which supports better gut health overall.
For Your Mood
According to the American Psychiatric Association, about five percent of Americans struggle with seasonal affective disorder (SAD) every year. SAD symptoms include changes in appetite, sleep patterns, and mood. They are directly tied to the loss of sunlight and the colder days, which can impact everyone differently. While there is no single way to prevent mood changes in the winter, eating specific foods can help cushion symptoms.
Slayton encourages turning to omega-3s since they act as natural antidepressants. Foods like jarred tuna and wild smoked salmon check the box. If you’re looking for healthy carbs that help boost serotonin, Slayton recommends adding more sweet potatoes and winter squashes to your meals.
She adds, “If mood is an issue, winter is not the time to go super low carb.”
For Your Gut
Have you noticed that your trips to the bathroom are a little less frequent than you’d like? Don’t worry, this is completely normal, according to Slayton. She recommends adding kiwis to your grocery list and having two per serving (with the skin) to better support your gut health.
For Your Skin
In addition to managing your mood and gut this winter season, remember to prioritize skincare. The colder, drier air can dry out your skin, so hydration is key. Slayton recommends turning to more water and teas, like rooibos tea, which is great for dry winter skin.
No matter how you manage your hibernation season, learning to nourish your body better will never do you wrong.
Through Equinox Circle, Equinox members can harness the healing power of food with $25 off their first four meal delivery orders of $150 or more, up to $100; plus priority delivery on all orders, and 10% off products and cleanse programs in the Wellness Shop.