We're no stranger to feeling under the weather over winter. With a lack of sunshine and coughs, colds and viruses doing the rounds - it can be hard to get going and stay motivated over the colder and darker mornings and nights. Here our experts have some tips to help you beat the blues with your diet - and put a spring back into your step.

Beating The Blues: Our Top Tips 

  1. Try and stick to regular mealtimes and make sure that you don’t skip breakfast. A great choice for beating the blues naturally is porridge with a sprinkle of nuts – or oats topped with fruit. Take a look at our Super Fruity Overnight Oats recipe below.
  2. Vitamin C will help the normal functioning of the immune system and helps combat tiredness and fatigue. Good sources of vitamin C include kiwis, peppers, broccoli, mangoes, strawberries and citrus fruits like oranges and grapefruits. Try a Berry Smoothie using our recipe below.
  3. Choose whole grain, high fibre food alternatives such as brown rice or wholemeal bread. These products make sure your blood sugar will rise slowly, instead of spiking like it can with simple carbohydrates like white bread which are broken down quickly. Find out how to make your own bread with our Seeded Loaf recipe below.
  4. Foods which contain fructose (a simple sugar which is naturally found in fruit) lead to lower blood sugar rise compared to foods containing sucrose or glucose. Swap snacks like crisps, chocolate bars, biscuits or sweets for some fruit. Bananas, oranges, pineapple, plums, apples, mangoes and berries like strawberries,blueberries and raspberries are all great choices.
  5. Between the autumn and winter months, you can get your Vitamin D from your food or supplementation - the sunlight isn’t strong enough for the body to make its own
  6. Vitamin D. Some sources of Vitamin D include oily fish like salmon, mackerel, fresh tuna or foods fortified with Vitamin D like breakfast cereals. The Government also recommends taking a 10 mcg supplement of Vitamin D during the winter months to help keep healthy bones, teeth and muscles. We've suggested a satisfying Salmon and Potato Bake recipe for you below.
  7. Ramp up the exercise. Taking a break and going for a walk midday which will allow you to get some sunlight and may help put your mind at ease too.