How Do Seasonal Changes Affect Appetite, Eating Habits and Wellbeing?
Why we crave different foods as the seasons change, what the science says about winter appetite, and how to eat well throughout the year without unnecessary food rules.
There's something about a cold, dark evening that makes a warming bowl of soup, a hearty casserole or a filled jacket potato feel particularly appealing. For me, the ultimate comfort food is a sausage and bean stew. Not necessarily what I'd fancy on a hot July afternoon, but absolutely perfect when it's cold and miserable outside!
As the seasons change, you might notice that your appetite feels different, that you're drawn to different foods or that the routines which worked brilliantly in summer suddenly seem much less appealing.
And alongside those changes come some rather familiar messages in magazines and online about what we "should" be doing.
In January, it's all about getting back on track. In spring, we're encouraged to get our bodies ready for summer. And by autumn, the headlines start warning us about winter weight gain and comfort eating.
It's rather exhausting, isn't it....and unnecessary pressure?!
But how big is the true impact of seasonal changes in appetite, food preferences and wellbeing? And do we really need to keep changing the way we eat every time the weather changes?
In this article, I'm exploring the science behind seasonal eating habits, why our relationship with food can become more complicated at certain times of year, and some practical ways to look after our health without adding yet another set of food rules.
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- Do we really eat more in the winter?
- Why do we crave comfort food in the colder weather?
- Seasonal weight concerns and our relationship with food.
- How to eat well as the seasons change
- What does a healthy relationship with food look like?
- How seasonal changes affect sleep, mood and energy.
- Vitamin D: an important seasonal consideration
- Finding an approach to healthy eating that works
Do We Really Eat More In The Winter?
There is some evidence that our eating habits change with the seasons.
A systematic review of 26 studies found that people tended to consume more energy during winter than summer, although other research has found smaller or inconsistent differences.
What's interesting is that eating more doesn't necessarily mean we're feeling hungrier.
Our food choices are influenced by all sorts of things beyond physical hunger, including enjoyment, habits, social occasions, food availability and our surroundings.
Cold temperatures can increase the amount of energy our bodies use to maintain their temperature. However, given that most of us spend much of winter in heated homes, offices and cars, we can't assume that we automatically need more food simply because it's colder outside.
Shorter days may also play a part. Daylight helps regulate our internal body clock, which influences sleep and other physiological processes. Researchers are interested in how seasonal changes might affect appetite and food preferences, but the evidence doesn't establish that darker evenings automatically make us hungrier or cause particular food cravings.
And then there's something that doesn't always get enough attention.
Sometimes we choose food simply because we enjoy it!
A warming bowl of pasta might feel more appealing than a cold salad in November. That doesn't necessarily mean your body is demanding extra carbohydrates or that you're eating emotionally. It might just mean that pasta sounds lovely, and I don't think we need to overanalyse every food choice we make.
Why Do We Crave Comfort Foods In Colder Weather?
The phrase 'comfort eating" is often used rather negatively, as though finding comfort in food is something we should try to stop doing.
I hate the phrase "comforting eating" because food has always been about more than nutrients. It provides pleasure, comfort, memories, tradition and connection. There's nothing inherently wrong with finding food comforting....like thinking of a childhood meal, a Sunday roast or dreaming of a warm bowl of soup when you get in from a cold walk.
Our surroundings and associations with food can influence what we fancy eating. Some experimental research has even found that exposure to winter-related images can influence preferences for more energy-dense foods.
Naturally, there can be times when we regularly turn to food because we're stressed, exhausted, lonely, sad or overwhelmed. If eating becomes our main way of coping with difficult emotions, or leaves us feeling distressed or out of control, it's worth exploring what's happening and whether some additional support might help. BUT that's very different from enjoying a hearty dinner on a winter evening.
Eating for pleasure and eating to nourish ourselves aren't mutually exclusive, and recognising both is an important part of developing a healthy relationship with food.
Seasonal Weight Concerns: Why Do We Feel So Much Pressure Around Food?
I think this is something we don't talk nearly enough about.
As spring approaches, we're bombarded with messages about getting in shape for summer, losing weight and changing our bodies before we dare put on a swimsuit. Then, as autumn arrives, the focus shifts to avoiding winter weight gain, controlling comfort eating and surviving Christmas without overindulging.
It's almost as though there's never a season when we're simply allowed to get on with life without pressure about what we look like!
And I know that for many people, concerns about weight are very real. You might have personal health goals, feel uncomfortable with changes in your body or want to make adjustments to your eating habits. Those feelings don't need to be dismissed.
But there's a difference between making changes because they genuinely support your health and feeling pressured to change because of what the calendar, social media or somebody else's expectations are telling you.
A change in your appetite or eating habits isn't automatically a problem that needs fixing.
Eating differently in December compared with July doesn't mean you've lost control. Enjoying more warming, carbohydrate-rich meals doesn't mean you're eating badly, and not feeling quite as motivated to exercise when it's dark and pouring with rain doesn't mean you've failed.
Rather than asking ourselves how to prevent every seasonal change, perhaps a more useful question is: What would help me feel well, nourished and comfortable at this time of year?
The answer might involve some nutritional changes, but it could just as easily involve more sleep, finding a different way to be active or making mealtimes a little easier. And sometimes it might simply involve allowing ourselves to enjoy our food without feeling we need to justify it.
How To Eat Well As The Seasons Change
One of the things I encourage my clients to think about is how nutrition can fit into their lives, rather than expecting their lives to revolve around nutrition.
And that applies to the seasons too.
Healthy Eating in Autumn and Winter
Perhaps you no longer fancy the salad or sandwich you enjoyed throughout summer. There's no reason you can't swap it for something warmer.
A bowl of soup with bread and cheese, a jacket potato with tuna or beans, or a casserole with potatoes and vegetables can all make satisfying meals.
And let's give carbohydrates a bit of a break from their bad reputation!
Potatoes, oats, rice, pasta, bread, beans and pulses can ALL form part of a nourishing diet. Many provide fibre, vitamins and minerals alongside the energy our bodies need. I don't understand how they got such a bad name when they are so good!
Rather than worrying about whether a meal is too 'carby', it can be more helpful to think about the overall combination of foods and whether it's satisfying.
For example, a bowl of soup might become a more substantial lunch with some bread, cheese, chicken or beans. A casserole can be an easy way to include vegetables, protein and fibre-rich ingredients, and there's absolutely no reason you can't enjoy a traditional roast dinner.
And none of this needs to be made entirely from scratch. Frozen vegetables, tinned pulses, ready-made sauces and supermarket soups can all help make eating well easier.
You don't get extra nutrition points for spending two hours making something you could have put together in twenty minutes! And if ultra processed foods are something you are concerned about you can read a lot more on that here
Healthy Eating in Spring and Summer
As the days become longer and the weather warms up, you might naturally start fancying different meals. Perhaps it's more salads, yoghurt, fruit, sandwiches or lighter evening meals. Or perhaps your eating habits don't change very much at all.
Either way - BOTH are fine.
Spring can also be a nice opportunity to look at your routines, particularly if winter has left you feeling a little stuck. Maybe you'd like to get outside more, try some different foods or find a few new meals that work for your family.
But please steer well clear of the idea that we need to 'spring clean' our bodies, detox our diets or undo anything we've eaten over winter.
Our bodies don't need a seasonal detox.
Our liver, kidneys and other organs are already doing the important work of processing and removing waste products. What we can do though, is support our general health through adequate nutrition, hydration, sleep and physical activity.
And that doesn't require a juice cleanse, a cupboard clear-out or giving up chocolate!
What Does A Healthy Relationship With Food Look Like?
I don't think having a healthy relationship with food means never thinking about nutrition or eating whatever you fancy without considering your health.
Nutrition matters. The foods we eat provide the energy and nutrients our bodies need, and our overall dietary patterns can influence our long-term health.
But a healthy relationship with food also means recognising that eating isn't just about meeting nutritional targets.
It's being able to enjoy a slice of birthday cake without feeling you need to compensate for it later, or noticing that you're hungrier than usual and responding to that hunger rather than automatically ignoring it and coping on willpower.
It might be choosing a convenient ready meal because you've had a ridiculously busy day, rather than feeling guilty that you haven't cooked from scratch. Or perhaps it's making changes to your diet because you want to support your cholesterol, digestive health or energy levels, without feeling you have to eliminate every food you enjoy.
And it doesn't mean that you never worry about your weight or question your food choices. We all have different experiences, health concerns and relationships with our bodies.
What matters is whether the way you're approaching food is helping you feel healthier and more confident, or whether it's becoming another source of stress.
We can take nutrition seriously without making every food choice feel serious.
And I think that's an important distinction.
How Seasonal Changes Affect Sleep, Mood and Energy
If you notice that you're feeling more tired, less motivated or generally a bit flat during certain times of year, it's worth considering what else might be happening.
Our exposure to daylight changes considerably throughout the year, and light plays an important role in regulating our sleep-wake cycle.
For some people, shorter days are associated with changes in mood and energy. Others find that their sleep routines, working patterns or opportunities to be active change as the weather turns.
Getting outside during daylight hours, finding ways to move that you enjoy and maintaining reasonably consistent sleep routines can all be helpful.
That might mean a lunchtime walk in winter rather than an evening one, an indoor exercise class when the weather is awful, or simply making more time for rest.
It's also worth remembering that we don't have to maintain exactly the same routines throughout the year. What works brilliantly in June might be completely impractical in November.
And if you're feeling persistently exhausted, experiencing significant mood changes or noticing a substantial change in appetite, don't automatically just put it down to the season. It's worth discussing ANY persistent symptoms with your GP.
Vitamin D: An Important Seasonal Nutrition Consideration
There is one seasonal nutrition recommendation that's particularly relevant here in the UK.
Between October and early March, sunlight isn't strong enough for most of us to make sufficient vitamin D through our skin.
Vitamin D is important for maintaining healthy bones and muscles, and it also plays a role in normal immune function.
That's why the NHS recommends that adults consider taking a daily supplement containing 10 micrograms (400 IU) of vitamin D during autumn and winter.
Some people, including those with limited sun exposure or darker skin, are advised to consider supplementation throughout the year.
It's a relatively straightforward seasonal consideration, and one that's supported by established public health guidance.
Finding an Approach to Healthy Eating That Works for You
I frequently see clients who know quite a lot about nutrition but still find it difficult to put that knowledge into practice.
They know vegetables are important. They've heard about protein, fibre and balanced meals. But knowing what might support your health and actually making it happen when you're busy, tired or juggling family life are two very different things.
And sometimes the advice we hear makes things harder rather than easier.
We're told to eat seasonally, cook from scratch, avoid processed foods, plan every meal and make sure we're eating exactly the right amount of everything.
It's exhausting just thinking about it!
I'd much rather help someone find a handful of meals they enjoy, understand what their body needs and feel confident making food choices without constantly second-guessing themselves.
That doesn't mean nutrition doesn't matter. Far from it!
It means recognising that good nutrition isn't about following a perfect set of rules. It's about finding an approach that supports your health and that you can actually live with.
That's also how I work with my clients. We look at their individual health concerns, nutritional needs, current eating habits and the practical challenges that might be getting in the way.
Sometimes that involves specific nutritional changes. Sometimes it's about simplifying things, building confidence around food or finding a more flexible approach.
And those needs can change as our health, circumstances and routines change too.
One Final Consideration
Our appetites, food preferences and everyday lives don't stay exactly the same throughout the year, so why should we expect our eating habits to?
A hearty casserole in November, a salad in July, a mince pie at Christmas or an ice cream on holiday can all have a place in a nourishing and enjoyable diet.
Looking after your health shouldn't mean spending your life worrying about what you eat.
The aim isn't to eat perfectly in every season. It's to understand what supports your health, find food you enjoy and build habits that work for your life.
And if you'd like some help doing that, I'd love to work with you.
Janet ♥
About Janet
Janet Padfield DipION is a Registered Nutritional Therapist and founder of Apples to Zinc Nutrition. She has been practising since 2014 and is registered with both BANT and the CNHC, with additional training in oncology nutrition and eating disorders.
Based in Maidenhead, Berkshire, Janet works predominantly with women, providing practical, evidence-based nutrition support that takes into account both health needs and the realities of everyday life. She works with clients both in person and online and also delivers nutrition talks and workshops for businesses.