Understanding cold weather’s impact on our diet
As the weather cools, many of us experience a shift in our eating habits. Think heartwarming bowls of soup, hearty curries, and slow-cooked meals. It’s a time when comfort foods take centre stage, and we tend to eat more. But does the winter chill mean we actually need more food to fuel our bodies? Let’s break down the facts.
Seasonal eating patterns
With the arrival of winter, it’s not just our wardrobes that change, but our eating habits too. During summer, lighter foods like salads and grilled meats dominate our plates. In contrast, winter invites us to indulge in heavier, richer meals like casseroles, curries, and pastas. Additionally, many people report eating more snacks and takeaways during the cooler months, seeking warmth and comfort. These dietary shifts are partly driven by the drop in temperature and the desire for foods that provide more satisfaction.
Weight gain in winter: what’s behind it?
It’s no surprise that many of us gain weight in winter. On average, people can gain anywhere from 0.5 to 2 kilograms, with those already carrying excess weight more likely to pack on even more. Interestingly, men tend to gain more weight than women, with over half of men predicting a 2–5kg weight gain, compared to 38% of women. A combination of factors is at play here. The colder weather and shorter days often lead to more time spent indoors, less exercise, and a greater likelihood of indulging in food and drink. But does the cold weather actually require us to eat more?
Do we burn more energy in winter?
Humans thrive in a temperature range of about 28°C to 32°C, where we are considered “thermally neutral”—meaning we don’t need to burn extra energy to stay warm or cool. Our bodies prefer these temperatures, as they allow us to maintain an average skin temperature of 33°C. In colder environments, however, our bodies have to work harder to maintain that optimal temperature.
When exposed to cold, two main physiological responses kick in:
- Peripheral vasoconstriction: Our blood vessels constrict to reduce heat loss, which leads to a drop in skin temperature.
- Increased metabolic rate: To combat the cold, our bodies burn more energy through shivering or increased physical activity to generate heat.
This means we do burn more energy in the cold to stay warm. However, the extent of this energy burn depends on individual factors such as body size, fat content, and how well we’ve acclimatised to the cold. For most of us, these responses kick in at around 14°C or below.
How much extra energy do we need?
Research indicates that energy needs may increase by 5-20% in cold temperatures. However, prolonged exposure to cold is generally required to see significant changes in energy expenditure. While additional clothing for cold weather can increase our energy requirements by 3-7%, modern heating and insulated clothing do a great job of limiting the extra energy burn. In other words, unless you’re spending a lot of time in temperatures below 14°C, you’re unlikely to need more food to stay warm.
Despite the colder weather and our natural inclination to eat more, there’s no need to significantly increase food intake in winter for most of us. Unless you’re regularly exposed to extreme cold, your energy needs will likely remain the same, even with the seasonal dietary changes. Focus on nourishing, balanced meals and listen to your body’s cues when it comes to hunger and comfort.
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