Just as temperatures plunge in Midwestern winter months, so can energy levels. While some blame the cold weather for their winter blues, there may be more at play. Factors that contribute to low energy levels may include post-holiday let down, stress, lack of sleep, limited physical activity, and underlying health conditions. Of course, the shorter and darker days of winter can also leave you feeling lethargic.

Putting more pep in your step may be a matter of making better food choices, as nutrition plays a role in energy levels. A simple change to boost your mood is to consider the food you eat. Including foods with protein in your meals throughout the day can enhance your mood and prevent sugar and carb cravings.  You feel better about yourself when you eat better.

Eat small meals and snacks every three to four hours to keep a steady amount of energy available for busy bodies and schedules. Foods that are packed with protein take longer to digest and can be a strong defense against hunger. With eight grams of protein plus eight other important vitamins and minerals, dairy’s powerful nutrition package can help prevent energy crashes.

When planning daily meals, choose a variety of foods in each food group to ensure you are getting what your body needs for optimal health. During the winter months, we may not be eating the same foods as we did during the summer. As a result, we may be lacking certain nutrients, making us feel sluggish.  Vitamins and minerals, such as Vitamin C, D, and zinc, can help meet the challenges of staying healthy and energized this winter. Vitamin C, found naturally in fruits and vegetables, may help boost the immune system to fight winter colds. Foods fortified with Vitamin D, like milk and yogurt, may help balance mood and boost low Vitamin D levels that can happen with a decrease in the sun’s rays. And zinc, found naturally in fish, dairy, and eggs, may also help ward off infections.

Being “beverage aware” when selecting drinks is another important step to improving energy levels.  During winter, it is easy to become dehydrated and feel tired during the afternoon from not drinking enough of the right types of beverages. When energy levels are low, resist the temptation to reach for energy drinks, as they can be a source of empty calories. Instead, choose beverages that boost hydration and provide a nutritional punch. Grab a glass of milk to nourish the body, bones, and muscles. It’s naturally nutrient-rich and can help keep you hydrated.