If the cold weather makes you crave comforting food, you’re not alone. The days are shorter, it’s dark by the time you get home and it can be difficult to control how often we reach for those winter favourites. However, the good news is, there are plenty of ways you can nourish your body with hearty, winter warmers without the extra kilojoules.

Comfort Staples

In winter, it's important to be mindful of your intake of high carbohydrate foods. Potato and pasta dishes are definitely at the top of the comforting family favourites list. With a few tweaks, these staples can easily be made healthier for you and your family.

"If you're dreaming of a jacket potato, switch it up for a baked sweet potato (100g per person), filled with beans, lean mince and dolloped with low fat natural yoghurt or ricotta cheese," says our Senior Dietitian Nicola. "Ricotta is such a versatile ingredient, and can be substituted in many creamy sauce based recipes. To amp up your pasta dishes, start with steamed broccoli, blitz it with ricotta and herbs in the food processor, then mix through cooked, wholemeal pasta."

Warm from the Inside, Out

If you’re unable to brave a bowl of cereal on brisk mornings, it might be time to bring out the oats. If you’re in a hurry, go for instant oat sachets (check the label to ensure there are no added ingredients), pop in the microwave and top with warming spices such as cinnamon, cardamom and ginger. On the weekends when you have a bit more time, consider stewing some pears to put on top for a delicious and sweet breakfast.

For lunch and dinner, soups and stews are obvious warm choices in winter when salads just aren’t going to cut it. Research even indicates consuming a healthy portion-controlled soup prior to your main meal has the added bonus of reducing the amount you consume at your main meal.

"Pack them with in-season vegetables to make sure you’re getting your recommended five serves a day," says Nicola. "If you accompany your vegetables with good quality stock and herbs to pack a flavour punch, you won’t need to add cream or cheeses for taste. Bonus points if you can make a big batch and portion for the freezer, perfect when you’re home late from work and don’t feel like cooking!"

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. If you're stuck for winter warmer recipes, check out our range of delicious, winter approved hearty winter warmer recipes.

Drink Plenty of Fluids

When the mercury drops, it's important to keep up with your water intake. "The cooler climate does not tend to give us the same prompts to drink," says Nicola. "So it's important to keep your water bottle in sight; like on the desk next to the computer or in your bag if you are out and about travelling in the day."

If you're craving a hot drink, try green tea, fruit teas or give a 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. 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.

“Staying hydrated this winter will also leave you less susceptible to colds and flus," says Nicola.

Limit Alcohol

Alcohol is also an easy trap to clock up empty calories that can be tricky to burn off. Furthermore, contrary to the myth, alcohol may make your skin feel warm, but this heat wave is deceptive. A nip or two actually causes your blood vessels to dilate, moving warm blood closer to the surface of your skin, making you feel warmer temporarily. At the same time, however, those same veins pumping blood closer to the skin’s surface is causing you to lose core body heat.

So, when you are putting your feet up at the end of a long day, swap the glass of red for a mug of herbal tea and leave the alcohol for special occasions.

Focus on Good Health Throughout the Seasons

Living a healthy lifestyle is all about making small, healthy choices everyday. The key to long term weight management is ensuring consistent, positive behaviours regardless of the temperature.

"Aim to make small swaps such as improving the quality of your ingredients and the way you cook," advises Nicola. "Bake, steam, poach and don’t fry. Substitute cream, puff pastry and butter for carnation milk, filo pastry, and smaller amounts of margarine. Try to find the trigger behind your cravings. 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."

If you need a little extra help finding a healthy balance for you this winter, consider seeking the help of an Accredited Practising Dietitian for tailored advice.