What happens to our body during the winter? Why are we so hungry? Why do we have an increasing appetite for carbohydrates? Is there any healthy “comfort” food?

In the winter, sunset is earlier and the days are shorter, and the increase in hours of darkness affects our dietary habits, behavior and mood.
The biological explanation - the decrease in the hours of daylight affects hormone secretion and causes a reduction in the amount of serotonin secreted in the brain. Serotonin is the hormone that creates a sense of satiation and good mood.

Darkness also affects the secretion of melatonin (known as the hormone of darkness), which prepares the body for sleep. Exposure to darkness lowers serotonin levels but increases melatonin, leaving us to feel more tired and depressed, as well as hungry.

Another factor that makes us seek food, burn calories and want to heat the body is the cold and drop in temperatures, which cause us to search for sources of energy. One common source of energy is carbohydrates.

What should we eat in winter?

1. Rich soups: warm, satisfying, nutritious and easy to prepare. Legumes, whole grain rice and oat can be added to soups.
2. Hot porridge: can be prepared from various grains such as oat, whole grain rice, quinoa, spelt and flax seeds, which are rich in fiber. You can prepare porridge with water, animal-based milk or plant-based milk. Porridge that contains 3 tablespoons of oat, half a cup of water and half a cup of milk contains 150 calories.
3. Whole grains: whole wheat bread, oat, bulghur and legumes, such as lentils, chickpeas, soy, etc.
4. Stewed or baked vegetables, such as antipasti: root vegetables such as kohlrabi, fennel, parsley root, celery, etc.
5. Water and tea brews: ovens and air conditioners dry us out and cause us to lose fluid through the skin. Drinking at least 8 cups of water, tea or herbal brew will help us restore fluids as well as warm the body.
6. Between meals: baked fruit or roasted chestnuts.
7. Warm spices: ginger (may be added to stir fry), cinnamon (tea or porridge).
8. Food rich in vitamins:
   
   • Vitamin C – to maintain the immune system. Examples of food rich in vitamin C include red and green pepper, guava, tomato, broccoli, strawberries and citrus fruit.
   • Zinc – helps strengthen the immune system. Found in tahini, legumes and meat.
   • Iron – when iron levels are low, we feel particularly tired. Food rich in iron: meat, fish, legumes, tahini.
   • Vitamin E – rich in antioxidants. Found in nuts, vegetables and meat.
9. Slow and long cooked hot meals such as cholent, and various stews.
10. Regular meals (3 large meals and 2 snacks) will provide the body with energy every 2-3 hours.

And…exercise will increase body temperature and improve the mood.