It is that time of year again when all we want to do is snuggle up on the couch and tuck into some warming comfort food and drinks. Most people find the cooler months difficult when it comes to sticking with their healthy eating plan – as well as getting their daily exercise.

The question is: do your warming winter comfort foods need to be laden with sugar, fats and be high in energy? Of course not! You can always find and make little changes to healthier options. Here are the LifeShape Clinic’s 10 tips to help you make healthier choices this winter.

Always drink plenty of fluids every day

If you are craving a hot drink, try green tea, fruit teas or give hot water a go (with added lemon or lime). Even a portion-controlled cappuccino can be a good protein and calcium rich snack and warm the body too. You can switch to skim milk, or for those who have multiple coffees a day, try a ‘piccolo latte’ for all the coffee with about ¼ the milk. LifeShape Clinic Manager and Dietitian Nicola Moore says, “Don’t forget to drink plenty of water in winter, starting early. Dehydration has been linked to the afternoon slump.”

Eat plenty of fruit

Why not enjoy a healthy piece of fruit but warm it up. Stew some fruit to add to your cereal, for a mid meal snack or for a little treat after dinner. Stewed rhubarb, apple, and pear are all great options warm.

Eat protein rich meals during the day

Protein can help you stay full for longer and hence potentially stop you from overeating. Food such as lean meats, chicken, fish, nuts, seeds, legumes, eggs, dairy and soy products. Remember to keep your portions in check!

Watch your intake of high carbohydrate foods

Watch your intake of high carbohydrate foods such as breads, white pasta and rice, cakes and cookies. Pick nutritious wholegrain, high fibre and low GI (glycaemic index) choices such as wholegrain pasta and basmati rice, quinoa or grainy breads.

Introduce a small cup of healthy vegetable based soup

Introduce a small cup of healthy vegetable based soup before your main meal or as a mid meal snack to warm you up. Research indicates consuming a healthy energy controlled soup prior to your main meal has the added bonus of reducing the energy you consume at your main meal. Another way to help reach your daily veggie targets!

Change your comfort foods to healthier habits

If you are wanting something warm and filling, ditch the hot chips or pie and switch to a healthier choice. For breakfast try hot porridge with skim milk and fruit or poached eggs and cooked vegetables. For lunch or dinner have a hearty vegetable based soup with a small multigrain bread roll; or enjoy some lean protein with baked vegetables like pumpkin, beetroot, cauliflower and sweet potato sprinkled with a small amount of low fat feta cheese. “Plan meals in advance so you’re prepared with ingredients and use a slow cooker to prepare meals in the morning so they are ready for when you get home,” says Nicola.

Keep your focus on good health going all through the winter

Keep your focus on good health going all though the winter months and you will prevent adding those extra few kilos each winter. Improve the way you cook and switch the ingredients you cook with. Bake, steam, poach and don’t fry. Substitute cream, puff pastry and butter for healthier choices, such as carnation milk, filo pastry, and smaller amounts of margarine.

Use portion control

Don’t let your intake of food get out of control. Think about the sizes of your portions when cooking – or using excess food for lunch the next day. Make healthy snack choices and try to keep your snacks between 100-200 calories (420-840kJs). “Healthy, work-friendly snacks include fruit, grainy crackers with low fat cottage cheese and tomato, air popped popcorn, 30g nuts or homemade low fat/sugar muffins,” advises Nicola.

Be mindful of your eating cues

Try to find the trigger behind the craving. Is it emotional, tiredness, boredom or stress?  By identifying what sparks the craving, you can try to find healthier non-food related ways to fulfill your needs rather than empty energy and nutrient poor foods.

Don’t forget the exercise

Just because it is cold during winter doesn’t mean you should slacken off your exercise! Head outdoors, stretch the legs, and move. Go for a walk at lunchtime if getting out of bed when it is dark and cold is a problem.  Winter can bring with it excuses not to exercise, forget that and just do it! “Have your workout gear ready, next to the bed. Maybe wear some to bed, so you just need to pull on a jumper and shoes and you are ready to go!” says Nicola.