Nourish yourself to winter wellness by Tania Logan, Dietitian and Diabetes Educator

Christina ReynoldsUncategorized

Winter can be a challenging time for many people to maintain a healthy lifestyle.  It is so tempting to rug up on the couch with a good book or movie and some comfort food.  It is so important to stay well nourished at this time of year and do our best to help our immune system work to protect us from the winter colds and flu.  With a little bit of planning, you can prepare healthy meals that are not only nutritious and help strengthen the immune system, but are also satisfying and comforting in the cooler weather.

It’s important to remember that there is no magical cure for colds and flu or a particular food or supplement that will significantly boost immune function. Instead, it is important to maintain a healthy, nutritious diet with a variety of foods to strengthen your immune system.  

While you might forgo the salads in the cooler weather, it is still important to include plenty of fruit and vegetables every day.  Fruit and vegetables are an excellent source of vitamin C and other antioxidants which support the immune system.  Zinc is also an important nutrient in helping our immune system.  It can be found in a variety of foods including fish, chicken, red meat, legumes, wholegrain breads and cereals.

The following are some excellent ideas to help incorporate some of these foods into everyday meals, nourish your immune system and comfort your soul.


It is hard to go past a warm, comforting bowl of oats for breakfast.  I still make mine on the stove top, rather than in the microwave, because it gives a more creamy texture.  Sprinkle your porridge with a little bit of brown sugar and cinnamon.

If you are looking for something a little more fancy, the Australian Healthy Food Guide has a classic porridge recipe  with 9 variations including apple and cinnamon, berry, and chocolate and banana.  For the more adventurous, why not try this beetroot and apple porridge from


Winter is the perfect time to warm your body and soothe your soul with a creamy, nourishing soup.  Soups are a great way to incorporate antioxidant rich vegetables in a satisfying and comforting way.  Make up a batch on the weekend and your weekday lunches will be sorted.  Drag out your family’s favourite soup recipes or try some of our family favourites.

  • My beetroot soup is deliciously creamy and super easy.
  • A drizzle of maple syrup on this carrot soup is enough to entice children who generally won’t eat soup to come back for a second helping.  
  • This pumpkin soup recipe from is topped with delicious bacon and apple croutons.


Turn on the oven, warm your home and comfort your soul with a nourishing tray of baked vegetables.  

Try my oven baked salmon recipeor try this delicious chicken and vegetable bake from  For a meat free option, this vegetable bake is a new favourite in our family.  I make my own hummus or you can use a purchased hummus.

If you would like help with developing healthy eating or lifestyle behaviours, or if you would like practical assistance for improving your health this winter, please contact me.   I am passionate about assisting people incorporate healthy eating strategies by choosing foods that they find emotionally satisfying and reflects their beliefs and values.  I would love to help you as well.  You can find my contact details and how to book an appointment on our website at simply call our reception team to book an appointment on 07 38229983.

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