Energy-Boosting Tips for Winter: Our Cofounder Featured in SheFinds

Author Image Katie Thomson MS, RD | Cofounder

Feeling Tired? Dietitians Swear By These Energy-Boosting Foods For The Winter Months

Shorter days, colder weather, and drier skin. Winter is a hard season for many, and the earlier sunsets mean less daylight for your body to absorb. Many people feel their energy wane in the colder months, and this can impact all aspects of your life. Making sure you’re eating well is one important investment in avoiding winter fatigue so that you can be productive and feel your best. We asked Katie Thomson MS, RDN, CEO of Square Baby, the best energy boosting foods to add to your diet right now to beat the fatigue.

What exactly about winter causes us all to feel so slumped?

The main players are the obvious ones like lack of sunlight and lack of Vitamin D. But additionally, the typical lifestyle during the winter season can take a toll. Colder weather means less outdoor activity, and activity altogether, dehydration, and even hormone fluctuations. “As the winter weather gets cool — and sometimes nasty!— and the days get shorter, it’s easy to spend more time inside, on the couch, with a comforting snack. The struggle is real! That’s why it’s important to get outside everyday (even if just a brisk 30 min walk), stay hydrated, get sufficient sleep, and eat a nutrient-dense, balanced diet." Thomson says. This is why it’s more important than ever to keep your nutrition in check during the winter season.

A tall glass of water and a squeeze of lemon

“Oftentimes we don’t drink as much water in the colder winter months.” Thomson says. You may not be moving as much and work up as much of a thirst, but staying hydrated is still just as important. Dehydration can easily cause low energy levels, so make sure you’re regularly drinking water all year round.


Although it can have adverse effects when used in exorbitant amounts, caffeine can be helpful in getting an extra energy boost. However, opt for espresso, tea, or a latte. Syrups and toppings are often packed with sugar, and can lead to feeling sluggish as well.

A balanced snack

Staying full with nutritious food is helpful in keeping up your energy and avoiding overeating. However, it’s important to form a balanced plate that includes complex carbohydrates, fiber, protein, and healthy fats. Thomson recommends things like plain greek yogurt topped with fresh berries & slivered almonds, or a piece of whole grain toast with a slice of turkey, spicy brown mustard, tomato, and avocado. The options are endless here, so get creative!

Fresh juice

“If I have the time, I love making a fresh juice from cucumber, celery, lemon, ginger root, apple cider vinegar, turmeric, and a touch of honey. It’s spicy, invigorating, hydrating, nutrient-dense, and great for GI and immune health. A perfect pick-me-up all year round.” Making your own juice also allows you to know how much of each ingredient you’re including—store bought juices are often packed with sugar, dyes, and other preservatives, so they may not be as nutritious as you think. Winter is a hard season to get through, so making sure you’re doing what you can to feel your best is important. Remembering to get up and move your body in intentional ways that you enjoy, staying hydrated, and eating well are all aspects of a healthy lifestyle that will keep you full of sustained energy all winter long.

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