Want to Avoid Getting Sick? Here’s What a Dietitian Actually Eats All Winter

It’s officially cold and flu season, and the bad news is, we’re just getting started. As the temperature drops, we huddle indoors to escape the harsh winter air, which unfortunately means closer quarters, shared spaces, and plenty of opportunities for viruses to make the rounds. Cold, dry air doesn’t help either; it pulls moisture from our nasal passages, leaving our bodies more vulnerable to pesky infections. And while hand-washing and good hygiene are must-dos, they’re not always enough to keep every bug at bay.

So how do you stay a step ahead of sickness? Sure, you can stock your medicine cabinet with DayQuil and NyQuil, but registered dietitian nutritionist Lauren Manaker says your nutrition is one of your strongest lines of defense.

"While no food is a magic bullet, certain nutrients are known to support immune health. Vitamin C-rich foods like citrus fruits, bell peppers, and strawberries are great for helping your body fight off infections, so I add them to salads, snacks, or smoothies," she says. "Zinc, found in foods like nuts, seeds, and canned tuna, is another key nutrient I prioritize. Probiotic-rich foods like yogurt or fermented veggies help keep my gut healthy, which is closely tied to immunity."

Related: The 'Unconventional' Daily Meal Plan One Registered Dietitian Follows to Stay Energized

What a Dietitian Nutritionist Eats During Cold and Flu Season

In general, nutritionists and dietitians agree that your meals shouldn’t change much throughout the year. A balanced mix of fruits and vegetables, lean proteins, and whole grains works in every season.

Manaker follows that same approach during the winter, sticking to simple, nourishing meals that naturally support her immune system. Some of her favorites include oatmeal topped with flaxseeds, berries, and a spoonful of almond butter, hearty vegetable soup with whole-grain bread, baked salmon served with roasted vegetables and quinoa, and simple whole ingredients.

"I always have citrus fruits like oranges and lemons for vitamin C, garlic for its antimicrobial properties, and ginger for its anti-inflammatory benefits," she says. "I also keep green tea stocked for its antioxidants and honey to soothe a scratchy throat."

Each of these everyday meals delivers a steady supply of important nutrients like vitamin C, omega-3s, vitamin E, potassium, and magnesium, giving her body what it needs to stay strong through the colder months.