How seasonal foods and simple soups support energy, weight, and consistency
By Melissa Schuster MS RDN CDN IFNCP, Founder, Schuster Nutrition, PLLC
Winter often brings a noticeable shift in eating patterns. Shorter days, colder weather, and busier schedules make it harder to plan meals and easier to rely on convenience foods. Energy tends to dip, movement often decreases, and nutrition can start to feel inconsistent. For many high-functioning professionals, including so many of my clients, this combination makes winter feel like a season where nutrition “falls apart,” energy drops, and weight management becomes more difficult.
But, it doesn’t need to be this way. There are so many ways to support nourishment and metabolic health in this season, especially with the right support. And learning how to use seasonal produce and warm, balanced meals like soups allows you to work with your physiology rather than against it.
This post shares practical ways to stay nourished through winter using seasonal foods and simple strategies that fit into real, busy schedules.
Why Winter Nutrition Feels Harder
It’s not in your head: this season does feel more challenging to maintain healthy habits. Reduced daylight and colder weather can influence appetite, energy expenditure, and food preferences. Research suggests that seasonal changes may affect hunger hormones, metabolism, and cravings, while reduced activity and disrupted routines compound the effect.
At the same time, many people unintentionally drift toward meals that are heavy in refined carbohydrates and low in protein and fiber. These meals may feel comforting initially, but they often lead to energy crashes, increased cravings, and difficulty staying consistent. The solution is not avoiding comfort foods altogether (because mac & cheese and hot chocolate can have their place). It is redefining what “comfort” looks like in winter, prioritizing warmth, satisfaction, and nourishment at the same time.
Seasonal Eating as a Winter Strategy
Seasonal eating means choosing foods that naturally grow during a given time of year. In winter, this includes root vegetables, winter squash, hardy greens, and cruciferous vegetables. These foods are well suited to cooking methods like roasting, slow cooking, and simmering, which many people naturally prefer during colder months.
For those in the Northeast, winter produce commonly includes carrots, parsnips, beets, Brussels sprouts, cauliflower, cabbage, winter squash, onions, garlic, apples, pears, cranberries, and citrus. Resources like Seasonal Food Guide and GrowNYC can help identify what is available locally throughout the season.
These foods naturally lend themselves to roasting, slow cooking, and soups, preparation methods that increase satiety and make meals feel grounding during colder months.
The Role of Warm Meals in Blood Sugar and Energy
In winter, cravings often shift toward warm meals rather than cold salads. Biologically, this makes sense: these warm meals tend to be balanced and easier to digest, particularly when they include adequate protein, fiber, and fluids.
Soups are a particularly useful example. When a soup includes a clear protein source, vegetables, and enough volume, it can function as a full meal rather than something that leaves you hungry soon after. Soup also contributes to hydration, which many people struggle with during colder months.
This combination can be especially helpful if you experience afternoon fatigue, late-day cravings, or inconsistent meals during busy workdays. Balance matters more than perfection.
If you want help getting started, my free Winter Soup Guide walks you through how to build a balanced bowl and includes 13 simple recipes.
Download the free soup guide here.
Common Winter Nutrition Pitfalls
Even the healthiest eaters can run into challenges during the winter. Convenience foods tend to creep in more often, especially on long workdays, and many of those options fall short on protein. Meals that lack adequate protein rarely keep us full, which can set off a cycle of grazing, low energy, and persistent cravings.
Skipped meals are another common issue. Meetings run long, schedules shift, and meals get pushed aside. Hunger often returns later in the form of quick snacks that do not provide the same level of nourishment. Over time, this pattern can contribute to blood sugar swings and feeling drained.
Even home-cooked meals can sometimes miss the mark. Soups or stews that are mostly cream-based or vegetable-only may feel comforting but do not always provide lasting satiety. There is also a belief that winter meals need to be heavy to be satisfying, which is not always true.
These patterns are not a failure of willpower. They usually signal that meals need more structure.
Building Balanced Winter Soups
A nourishing soup follows a simple framework:
Protein: chicken, turkey, beans, lentils, tofu, or bone broth
Fiber and slow-digesting carbohydrates: vegetables, legumes, barley, farro, quinoa, or potatoes
Flavor and fat: herbs, spices, olive oil, tahini, or coconut milk
Keeping a few staples on hand makes this easier. Rotisserie chicken, canned or pre-cooked beans and lentils, frozen vegetables, frozen mirepoix, and low-sodium broth allow soups to come together quickly. When these ingredients are available, soup becomes one of the simplest meals to prepare and reuse throughout the week.
Here are 13 easy soup recipes that find this balance.
Making Nourishment Easier This Season
One of the most effective ways to stay nourished in winter is to reduce daily decision-making. Simple prep, such as roasting a few vegetables or making a pot of soup, creates flexible options that can be used throughout the week.
Frozen vegetables are also a valuable tool. Items like frozen spinach, cauliflower, or mixed vegetables reduce prep time while still providing nutrition. On days when energy needs are higher, soups can be paired with bread, a small salad, or extra protein to help the meal feel complete.
Support Beyond Recipes
If you want a clear starting point, the free Winter Soup Guide outlines this approach and includes 13 protein- and fiber-forward soup recipes designed for busy schedules.
Download the free soup guide here.
If you want more structure, accountability, and personalized guidance, the 6-Week Bootcamp provides hands-on support for building sustainable winter routines around meals, energy, and consistency.
Apply for the 6-Week Bootcamp for added support this season.
Final Thoughts
Winter nutrition doesn’t need to be about willpower or starting over in January. When meals emphasize warmth, balance, and seasonal foods, nourishment becomes more intuitive and sustainable.
Soups and seasonal produce offer a practical way to support energy, digestion, and weight goals during a time of year that often feels challenging. Small, consistent shifts can make winter feel steadier and far less overwhelming.
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Article written by Melissa Schuster MS RDN CDN IFNCP and Founder of Schuster Nutrition, PLLC.
Melissa is an integrative and functional dietitian who works with high-performing professionals to improve energy, support metabolic health, and build sustainable nutrition routines that fit real life. Learn more at www.schusternutrition.com.
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DISCLAIMER: The information contained in this post is not, and should not be construed as, medical advice. It is provided for informational purposes only. Each individual’s situation, nutritional needs and medical situation are different, and the information contained in this post may not be appropriate for your personal situation. Always check with your own physician or medical professional before implementing any change to your lifestyle, food intake, exercise regimen or medical treatment.
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