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Compare MyFitnessPal vs Noom to find the best weight-loss app for your goals. Explore differences in tracking style, coaching, features, and cost.

The post MyFitnessPal vs Noom: Which Fitness App Is Better for Weight Loss? appeared first on MyFitnessPal Blog.

Winter weight gain can feel like it sneaks in with the first cold snap. One day you’re going about your usual routine, and the next, your couch, fuzzy socks, and something warm from the oven are making a very convincing argument.

The good news: a small seasonal shift is common, and it doesn’t mean you’re doing anything wrong. Here’s why winter can affect your weight, plus simple ways to feel more balanced through the colder months (1, 2).

Is It Normal to Gain Weight in the Winter?

Yes, it can be normal to gain a small amount of weight in the winter.

But “normal” does not mean unavoidable. It also does not mean you need to panic, skip meals, or cut out your favorite cold-weather foods (1, 2).

One well-known study found that average holiday weight gain was about 0.37 kilograms, or a little under 1 pound, which is much less than the common myth that most people gain 5 pounds or more. (3)

The bigger issue is that small gains may not always reverse after the holidays, so they can add up over time for some people. (3)

That’s why winter is a helpful time to focus on repeatable habits, not restriction.

Why Do People Gain Weight in the Winter?

Winter weight gain usually comes from several small shifts happening at once.

You May Feel Hungrier in Cold Weather

Cold weather can change how your body feels. In a 2025 controlled crossover trial, adults ate more during 24 hours of mild cold exposure than during a comfortable, thermoneutral condition. (4)

That doesn’t mean you need extra calories during the winter. Most people spend much of the colder season indoors, in heated spaces. So, unless you’re regularly exercising outdoors, working in the cold, or exposed to low temperatures for long periods, your daily calorie needs likely do not change much (1, 2).

Still, feeling hungrier in winter can be real. A warm, filling meal may simply sound better than a cold salad when it’s dark at 5 p.m. (4)

You May Move Less

Shorter days, icy sidewalks, colder mornings, and busier holiday schedules can all make movement feel harder.

Adults are generally encouraged to get at least 150 minutes of moderate-intensity aerobic activity each week, plus muscle-strengthening activity on 2 or more days. (8)

“In winter, even active people may need a backup plan: indoor walks, home workouts, strength training, dance classes, mall walking, or short movement breaks during the workday,” Brookell White MS, RD says.

“This doesn’t have to be dramatic. An after lunch walk, a 15-minute strength training video while dinner cooks, or adding steps during weekend chores can help keep your routine from disappearing until spring.”

Sleep and Daylight Can Shift

Winter can affect mood, and energy. Adults are generally recommended to get at least 7 hours of sleep per day. (1, 9)

Research also links insufficient sleep and circadian disruption with appetite, food choices, and weight regulation. (10)

If you’re sleeping less, staying up later, or feeling low-energy, you may notice more snacking or stronger cravings. That’s not a willpower problem. It’s a signal that your routine may need more support (10).

For some people, winter mood changes are more serious. Winter-pattern seasonal affective disorder can include oversleeping, overeating, carbohydrate cravings, and weight gain. (11)

If mood, appetite, or sleep changes feel intense or interfere with daily life, it’s worth talking with a healthcare provider (11).

Comfort Foods Are Everywhere

Winter often comes with holiday meals, baked goods, creamy soups, casseroles, and cozy nights in. None of those foods are bad. But calorie-dense foods can show up more often in colder months, and portions can creep up when meals are less structured (1).

A useful question is not “How do I avoid comfort food?” It’s “How do I make comfort food work better for me?”

Do You Need More Calories in Winter?

Most people do not need to automatically increase calories in winter.

Your body can burn more energy when exposed to cold, especially through shivering or other thermogenic responses. But in normal daily life, many people are protected from prolonged cold by indoor heating, cars, coats, and shorter outdoor exposure (1). Cold exposure may also increase appetite for some people, which can make it easy to eat more than the extra energy burned. (4)

If you’re training outdoors, doing winter sports, working outside, and feeling consistently hungry despite balanced meals, your needs may be higher. MyFitnessPal can help you compare your usual intake, activity, and hunger cues over a few weeks so you can adjust with more context.

What to Eat to Help Manage Winter Hunger

The goal is not to eat “perfectly.” The goal is to build meals that are warm, satisfying, and steady.

Start With Protein

Protein can help meals feel more satisfying. Research suggests protein generally increases satiety more than carbohydrate or fat, though individual responses vary. (5)

Try adding protein to the meals you already consume and enjoy:

• Turkey, chicken, beans, or lentils in chili, like this slow cooker turkey and bean chili recipe
• Greek yogurt stirred into oatmeal after cooking
• Eggs with whole-grain toast and fruit
• Tofu, shrimp, chicken, or edamame in noodle bowls, like this chicken and avocado zucchini noodle bowl recipe
• Cottage cheese or hummus with crackers and vegetables, like this cottage cheese queso recipe

Add Fiber-Rich Carbs

“Carbs may be what people crave in winter, and that’s okay. The key is choosing whole food, energy-dense carbs that provide more fiber and help with satiety,” White says.

Dietary fiber may particularly help with fullness, though effects vary by fiber type and food form. (6)

Try oatmeal (like this protein oatmeal upgrade), beans, lentils, potatoes with the skin, sweet potatoes, fruit, whole-grain bread, brown rice, barley, or whole-wheat pasta.

Instead of skipping pasta, make it more filling: add vegetables, a protein source, and a tomato-based sauce, like this no-cook tomato sauce with zucchini ribbons, or an olive oil-based sauce. Instead of avoiding potatoes, top them with chili (this butternut squash and black bean chili works well), Greek yogurt, broccoli, or beans.

Make Vegetables Warm and Easy

Cold salads may not sound appealing in January. Warm vegetables might.

The Dietary Guidelines for Americans encourage nutrient-dense eating patterns built around foods such as protein, vegetables, fruits, healthy fats, dairy, and whole grains. (7)

Try:

• Roasted frozen vegetables
• Vegetable soup with beans or chicken, like this slow cooker black bean soup recipe
• Stir-fried cabbage, carrots, and tofu
• Sheet-pan potatoes, Brussels sprouts, and salmon, or swap in this sheet-pan maple-dijon chicken thighs recipe
• Tomato soup with a turkey sandwich
• Frozen spinach stirred into eggs, pasta, or curry, like this parmesan spinach scramble recipe

This keeps volume, color, and nutrients in the meal without making meals feel restrictive. 

Simple Habits That Can Help Prevent Winter Weight Gain

Keep a Loose Meal Rhythm

Skipping breakfast or lunch to “save calories” for later can backfire if it leaves you overly hungry at night. A simple rhythm, like breakfast, lunch, dinner, and one planned snack, can lead to more consistency.

Build a Winter Grocery List

Keep a few easy staples around:

• Canned beans and lentils
• Frozen vegetables
• Oats
• Eggs
• Greek yogurt
• Soups or broth
• Whole-grain bread or wraps
• Chicken or tofu
• Potatoes and sweet potatoes
• Fruit that lasts, like apples, oranges, or frozen berries

When the kitchen is set up for quick meals, going for a calorie-dense option becomes a choice instead of the only option.

Plan Movement for Bad Weather

“Don’t wait for perfect conditions. Choose a winter-friendly default,” White adds. “That could be a 20-minute indoor video, walking stairs, strength training twice a week, or a gym class you actually enjoy. The best winter routine is the one you can do when it’s dark, cold, and when your motivation is lacking.”

Track Patterns, Not Perfection

Food tracking can be especially useful in winter because routines change. You may notice that you snack more when you sleep poorly, eat fewer vegetables on busy weeks, or feel better when lunch includes protein (10, 12).

Use MyFitnessPal as a pattern-spotting tool. The goal is not to judge every bite. It’s to understand what helps you feel satisfied and steady.

Frequently Asked Questions (FAQs)

• Why am I so hungry in winter?

You may be hungrier in winter because of colder temperatures, shorter days, changes in sleep, lower activity, mood shifts, or more exposure to rich seasonal foods. Seasonal changes in energy intake are linked to environmental, social, and physiological factors. (1, 10)

• Does cold weather increase metabolism?

Cold exposure can increase energy use when your body has to work to stay warm, but that does not mean your metabolism rises enough to offset extra eating. In one controlled trial, mild cold exposure increased food intake during the cold condition, while energy expenditure did not significantly change. (4)

• How much winter weight gain is normal?

There is no single “normal” number. Research suggests average holiday weight gain may be closer to about 1 pound than the often-repeated 5-pound claim. Your personal pattern can depend on activity, sleep, stress, food access, holiday routines, and health history. (3) 

• Should I diet harder in winter?

Usually, no. A stricter diet can make winter cravings feel stronger and may be harder to sustain. A better first step is to make meals more filling with protein, fiber-rich carbs, and produce, while keeping regular movement and sleep routines in place.  (13)

Bottom Line

Winter weight gain can happen, but it’s not a personal failure or a seasonal guarantee. Cold weather, shorter days, holiday routines, comfort foods, sleep changes, and lower activity can all play a role.

The best approach is steady and practical: eat satisfying meals, include protein and fiber-rich foods, keep vegetables easy and warm, plan movement you can do indoors, and pay attention to sleep. Small winter habits can make a real difference, without giving up the foods that make the season feel cozy.

Originally published January 17, 2019; Updated September 10, 2026

The post Winter Weight Gain: Why It Happens and What You Can Do appeared first on MyFitnessPal Blog.

Cronometer vs MyFitnessPal: See which app offers better accuracy, micronutrient data, and overall tracking.

The post Cronometer vs MyFitnessPal: Which Is Better for Accurate Calorie Tracking? appeared first on MyFitnessPal Blog.

Winter weight gain can feel like it sneaks in with the first cold snap. One day you’re going about your usual routine, and the next, your couch, fuzzy socks, and something warm from the oven are making a very convincing argument.

The good news: a small seasonal shift is common, and it doesn’t mean you’re doing anything wrong. Here’s why winter can affect your weight, plus simple ways to feel more balanced through the colder months (1, 2).

Is It Normal to Gain Weight in the Winter?

Yes, it can be normal to gain a small amount of weight in the winter.

But “normal” does not mean unavoidable. It also does not mean you need to panic, skip meals, or cut out your favorite cold-weather foods (1, 2).

One well-known study found that average holiday weight gain was about 0.37 kilograms, or a little under 1 pound, which is much less than the common myth that most people gain 5 pounds or more. (3)

The bigger issue is that small gains may not always reverse after the holidays, so they can add up over time for some people. (3)

That’s why winter is a helpful time to focus on repeatable habits, not restriction.

Why Do People Gain Weight in the Winter?

Winter weight gain usually comes from several small shifts happening at once.

You May Feel Hungrier in Cold Weather

Cold weather can change how your body feels. In a 2025 controlled crossover trial, adults ate more during 24 hours of mild cold exposure than during a comfortable, thermoneutral condition. (4)

That doesn’t mean you need extra calories during the winter. Most people spend much of the colder season indoors, in heated spaces. So, unless you’re regularly exercising outdoors, working in the cold, or exposed to low temperatures for long periods, your daily calorie needs likely do not change much (1, 2).

Still, feeling hungrier in winter can be real. A warm, filling meal may simply sound better than a cold salad when it’s dark at 5 p.m. (4)

You May Move Less

Shorter days, icy sidewalks, colder mornings, and busier holiday schedules can all make movement feel harder.

Adults are generally encouraged to get at least 150 minutes of moderate-intensity aerobic activity each week, plus muscle-strengthening activity on 2 or more days. (8)

“In winter, even active people may need a backup plan: indoor walks, home workouts, strength training, dance classes, mall walking, or short movement breaks during the workday,” Brookell White MS, RD says.

“This doesn’t have to be dramatic. An after lunch walk, a 15-minute strength training video while dinner cooks, or adding steps during weekend chores can help keep your routine from disappearing until spring.”

Sleep and Daylight Can Shift

Winter can affect mood, and energy. Adults are generally recommended to get at least 7 hours of sleep per day. (1, 9)

Research also links insufficient sleep and circadian disruption with appetite, food choices, and weight regulation. (10)

If you’re sleeping less, staying up later, or feeling low-energy, you may notice more snacking or stronger cravings. That’s not a willpower problem. It’s a signal that your routine may need more support (10).

For some people, winter mood changes are more serious. Winter-pattern seasonal affective disorder can include oversleeping, overeating, carbohydrate cravings, and weight gain. (11)

If mood, appetite, or sleep changes feel intense or interfere with daily life, it’s worth talking with a healthcare provider (11).

Comfort Foods Are Everywhere

Winter often comes with holiday meals, baked goods, creamy soups, casseroles, and cozy nights in. None of those foods are bad. But calorie-dense foods can show up more often in colder months, and portions can creep up when meals are less structured (1).

A useful question is not “How do I avoid comfort food?” It’s “How do I make comfort food work better for me?”

Do You Need More Calories in Winter?

Most people do not need to automatically increase calories in winter.

Your body can burn more energy when exposed to cold, especially through shivering or other thermogenic responses. But in normal daily life, many people are protected from prolonged cold by indoor heating, cars, coats, and shorter outdoor exposure (1). Cold exposure may also increase appetite for some people, which can make it easy to eat more than the extra energy burned. (4)

If you’re training outdoors, doing winter sports, working outside, and feeling consistently hungry despite balanced meals, your needs may be higher. MyFitnessPal can help you compare your usual intake, activity, and hunger cues over a few weeks so you can adjust with more context.

What to Eat to Help Manage Winter Hunger

The goal is not to eat “perfectly.” The goal is to build meals that are warm, satisfying, and steady.

Start With Protein

Protein can help meals feel more satisfying. Research suggests protein generally increases satiety more than carbohydrate or fat, though individual responses vary. (5)

Try adding protein to the meals you already consume and enjoy:

• Turkey, chicken, beans, or lentils in chili, like this slow cooker turkey and bean chili recipe
• Greek yogurt stirred into oatmeal after cooking
• Eggs with whole-grain toast and fruit
• Tofu, shrimp, chicken, or edamame in noodle bowls, like this chicken and avocado zucchini noodle bowl recipe
• Cottage cheese or hummus with crackers and vegetables, like this cottage cheese queso recipe

Add Fiber-Rich Carbs

“Carbs may be what people crave in winter, and that’s okay. The key is choosing whole food, energy-dense carbs that provide more fiber and help with satiety,” White says.

Dietary fiber may particularly help with fullness, though effects vary by fiber type and food form. (6)

Try oatmeal (like this protein oatmeal upgrade), beans, lentils, potatoes with the skin, sweet potatoes, fruit, whole-grain bread, brown rice, barley, or whole-wheat pasta.

Instead of skipping pasta, make it more filling: add vegetables, a protein source, and a tomato-based sauce, like this no-cook tomato sauce with zucchini ribbons, or an olive oil-based sauce. Instead of avoiding potatoes, top them with chili (this butternut squash and black bean chili works well), Greek yogurt, broccoli, or beans.

Make Vegetables Warm and Easy

Cold salads may not sound appealing in January. Warm vegetables might.

The Dietary Guidelines for Americans encourage nutrient-dense eating patterns built around foods such as protein, vegetables, fruits, healthy fats, dairy, and whole grains. (7)

Try:

• Roasted frozen vegetables
• Vegetable soup with beans or chicken, like this slow cooker black bean soup recipe
• Stir-fried cabbage, carrots, and tofu
• Sheet-pan potatoes, Brussels sprouts, and salmon, or swap in this sheet-pan maple-dijon chicken thighs recipe
• Tomato soup with a turkey sandwich
• Frozen spinach stirred into eggs, pasta, or curry, like this parmesan spinach scramble recipe

This keeps volume, color, and nutrients in the meal without making meals feel restrictive. 

Simple Habits That Can Help Prevent Winter Weight Gain

Keep a Loose Meal Rhythm

Skipping breakfast or lunch to “save calories” for later can backfire if it leaves you overly hungry at night. A simple rhythm, like breakfast, lunch, dinner, and one planned snack, can lead to more consistency.

Build a Winter Grocery List

Keep a few easy staples around:

• Canned beans and lentils
• Frozen vegetables
• Oats
• Eggs
• Greek yogurt
• Soups or broth
• Whole-grain bread or wraps
• Chicken or tofu
• Potatoes and sweet potatoes
• Fruit that lasts, like apples, oranges, or frozen berries

When the kitchen is set up for quick meals, going for a calorie-dense option becomes a choice instead of the only option.

Plan Movement for Bad Weather

“Don’t wait for perfect conditions. Choose a winter-friendly default,” White adds. “That could be a 20-minute indoor video, walking stairs, strength training twice a week, or a gym class you actually enjoy. The best winter routine is the one you can do when it’s dark, cold, and when your motivation is lacking.”

Track Patterns, Not Perfection

Food tracking can be especially useful in winter because routines change. You may notice that you snack more when you sleep poorly, eat fewer vegetables on busy weeks, or feel better when lunch includes protein (10, 12).

Use MyFitnessPal as a pattern-spotting tool. The goal is not to judge every bite. It’s to understand what helps you feel satisfied and steady.

Frequently Asked Questions (FAQs)

• Why am I so hungry in winter?

You may be hungrier in winter because of colder temperatures, shorter days, changes in sleep, lower activity, mood shifts, or more exposure to rich seasonal foods. Seasonal changes in energy intake are linked to environmental, social, and physiological factors. (1, 10)

• Does cold weather increase metabolism?

Cold exposure can increase energy use when your body has to work to stay warm, but that does not mean your metabolism rises enough to offset extra eating. In one controlled trial, mild cold exposure increased food intake during the cold condition, while energy expenditure did not significantly change. (4)

• How much winter weight gain is normal?

There is no single “normal” number. Research suggests average holiday weight gain may be closer to about 1 pound than the often-repeated 5-pound claim. Your personal pattern can depend on activity, sleep, stress, food access, holiday routines, and health history. (3) 

• Should I diet harder in winter?

Usually, no. A stricter diet can make winter cravings feel stronger and may be harder to sustain. A better first step is to make meals more filling with protein, fiber-rich carbs, and produce, while keeping regular movement and sleep routines in place.  (13)

Bottom Line

Winter weight gain can happen, but it’s not a personal failure or a seasonal guarantee. Cold weather, shorter days, holiday routines, comfort foods, sleep changes, and lower activity can all play a role.

The best approach is steady and practical: eat satisfying meals, include protein and fiber-rich foods, keep vegetables easy and warm, plan movement you can do indoors, and pay attention to sleep. Small winter habits can make a real difference, without giving up the foods that make the season feel cozy.

Originally published January 17, 2019; Updated September 10, 2026

The post Winter Weight Gain: Why It Happens and What You Can Do appeared first on MyFitnessPal Blog.

Learn how to master sheet pan meals with simple cooking tips, healthy meal-building ideas, and easy tricks for better texture and flavor.

The post How to Master Sheet Pan Meals: Tips & Tricks appeared first on MyFitnessPal Blog.

Winter weight gain can feel like it sneaks in with the first cold snap. One day you’re going about your usual routine, and the next, your couch, fuzzy socks, and something warm from the oven are making a very convincing argument.

The good news: a small seasonal shift is common, and it doesn’t mean you’re doing anything wrong. Here’s why winter can affect your weight, plus simple ways to feel more balanced through the colder months (1, 2).

Is It Normal to Gain Weight in the Winter?

Yes, it can be normal to gain a small amount of weight in the winter.

But “normal” does not mean unavoidable. It also does not mean you need to panic, skip meals, or cut out your favorite cold-weather foods (1, 2).

One well-known study found that average holiday weight gain was about 0.37 kilograms, or a little under 1 pound, which is much less than the common myth that most people gain 5 pounds or more. (3)

The bigger issue is that small gains may not always reverse after the holidays, so they can add up over time for some people. (3)

That’s why winter is a helpful time to focus on repeatable habits, not restriction.

Why Do People Gain Weight in the Winter?

Winter weight gain usually comes from several small shifts happening at once.

You May Feel Hungrier in Cold Weather

Cold weather can change how your body feels. In a 2025 controlled crossover trial, adults ate more during 24 hours of mild cold exposure than during a comfortable, thermoneutral condition. (4)

That doesn’t mean you need extra calories during the winter. Most people spend much of the colder season indoors, in heated spaces. So, unless you’re regularly exercising outdoors, working in the cold, or exposed to low temperatures for long periods, your daily calorie needs likely do not change much (1, 2).

Still, feeling hungrier in winter can be real. A warm, filling meal may simply sound better than a cold salad when it’s dark at 5 p.m. (4)

You May Move Less

Shorter days, icy sidewalks, colder mornings, and busier holiday schedules can all make movement feel harder.

Adults are generally encouraged to get at least 150 minutes of moderate-intensity aerobic activity each week, plus muscle-strengthening activity on 2 or more days. (8)

“In winter, even active people may need a backup plan: indoor walks, home workouts, strength training, dance classes, mall walking, or short movement breaks during the workday,” Brookell White MS, RD says.

“This doesn’t have to be dramatic. An after lunch walk, a 15-minute strength training video while dinner cooks, or adding steps during weekend chores can help keep your routine from disappearing until spring.”

Sleep and Daylight Can Shift

Winter can affect mood, and energy. Adults are generally recommended to get at least 7 hours of sleep per day. (1, 9)

Research also links insufficient sleep and circadian disruption with appetite, food choices, and weight regulation. (10)

If you’re sleeping less, staying up later, or feeling low-energy, you may notice more snacking or stronger cravings. That’s not a willpower problem. It’s a signal that your routine may need more support (10).

For some people, winter mood changes are more serious. Winter-pattern seasonal affective disorder can include oversleeping, overeating, carbohydrate cravings, and weight gain. (11)

If mood, appetite, or sleep changes feel intense or interfere with daily life, it’s worth talking with a healthcare provider (11).

Comfort Foods Are Everywhere

Winter often comes with holiday meals, baked goods, creamy soups, casseroles, and cozy nights in. None of those foods are bad. But calorie-dense foods can show up more often in colder months, and portions can creep up when meals are less structured (1).

A useful question is not “How do I avoid comfort food?” It’s “How do I make comfort food work better for me?”

Do You Need More Calories in Winter?

Most people do not need to automatically increase calories in winter.

Your body can burn more energy when exposed to cold, especially through shivering or other thermogenic responses. But in normal daily life, many people are protected from prolonged cold by indoor heating, cars, coats, and shorter outdoor exposure (1). Cold exposure may also increase appetite for some people, which can make it easy to eat more than the extra energy burned. (4)

If you’re training outdoors, doing winter sports, working outside, and feeling consistently hungry despite balanced meals, your needs may be higher. MyFitnessPal can help you compare your usual intake, activity, and hunger cues over a few weeks so you can adjust with more context.

What to Eat to Help Manage Winter Hunger

The goal is not to eat “perfectly.” The goal is to build meals that are warm, satisfying, and steady.

Start With Protein

Protein can help meals feel more satisfying. Research suggests protein generally increases satiety more than carbohydrate or fat, though individual responses vary. (5)

Try adding protein to the meals you already consume and enjoy:

• Turkey, chicken, beans, or lentils in chili, like this slow cooker turkey and bean chili recipe
• Greek yogurt stirred into oatmeal after cooking
• Eggs with whole-grain toast and fruit
• Tofu, shrimp, chicken, or edamame in noodle bowls, like this chicken and avocado zucchini noodle bowl recipe
• Cottage cheese or hummus with crackers and vegetables, like this cottage cheese queso recipe

Add Fiber-Rich Carbs

“Carbs may be what people crave in winter, and that’s okay. The key is choosing whole food, energy-dense carbs that provide more fiber and help with satiety,” White says.

Dietary fiber may particularly help with fullness, though effects vary by fiber type and food form. (6)

Try oatmeal (like this protein oatmeal upgrade), beans, lentils, potatoes with the skin, sweet potatoes, fruit, whole-grain bread, brown rice, barley, or whole-wheat pasta.

Instead of skipping pasta, make it more filling: add vegetables, a protein source, and a tomato-based sauce, like this no-cook tomato sauce with zucchini ribbons, or an olive oil-based sauce. Instead of avoiding potatoes, top them with chili (this butternut squash and black bean chili works well), Greek yogurt, broccoli, or beans.

Make Vegetables Warm and Easy

Cold salads may not sound appealing in January. Warm vegetables might.

The Dietary Guidelines for Americans encourage nutrient-dense eating patterns built around foods such as protein, vegetables, fruits, healthy fats, dairy, and whole grains. (7)

Try:

• Roasted frozen vegetables
• Vegetable soup with beans or chicken, like this slow cooker black bean soup recipe
• Stir-fried cabbage, carrots, and tofu
• Sheet-pan potatoes, Brussels sprouts, and salmon, or swap in this sheet-pan maple-dijon chicken thighs recipe
• Tomato soup with a turkey sandwich
• Frozen spinach stirred into eggs, pasta, or curry, like this parmesan spinach scramble recipe

This keeps volume, color, and nutrients in the meal without making meals feel restrictive. 

Simple Habits That Can Help Prevent Winter Weight Gain

Keep a Loose Meal Rhythm

Skipping breakfast or lunch to “save calories” for later can backfire if it leaves you overly hungry at night. A simple rhythm, like breakfast, lunch, dinner, and one planned snack, can lead to more consistency.

Build a Winter Grocery List

Keep a few easy staples around:

• Canned beans and lentils
• Frozen vegetables
• Oats
• Eggs
• Greek yogurt
• Soups or broth
• Whole-grain bread or wraps
• Chicken or tofu
• Potatoes and sweet potatoes
• Fruit that lasts, like apples, oranges, or frozen berries

When the kitchen is set up for quick meals, going for a calorie-dense option becomes a choice instead of the only option.

Plan Movement for Bad Weather

“Don’t wait for perfect conditions. Choose a winter-friendly default,” White adds. “That could be a 20-minute indoor video, walking stairs, strength training twice a week, or a gym class you actually enjoy. The best winter routine is the one you can do when it’s dark, cold, and when your motivation is lacking.”

Track Patterns, Not Perfection

Food tracking can be especially useful in winter because routines change. You may notice that you snack more when you sleep poorly, eat fewer vegetables on busy weeks, or feel better when lunch includes protein (10, 12).

Use MyFitnessPal as a pattern-spotting tool. The goal is not to judge every bite. It’s to understand what helps you feel satisfied and steady.

Frequently Asked Questions (FAQs)

• Why am I so hungry in winter?

You may be hungrier in winter because of colder temperatures, shorter days, changes in sleep, lower activity, mood shifts, or more exposure to rich seasonal foods. Seasonal changes in energy intake are linked to environmental, social, and physiological factors. (1, 10)

• Does cold weather increase metabolism?

Cold exposure can increase energy use when your body has to work to stay warm, but that does not mean your metabolism rises enough to offset extra eating. In one controlled trial, mild cold exposure increased food intake during the cold condition, while energy expenditure did not significantly change. (4)

• How much winter weight gain is normal?

There is no single “normal” number. Research suggests average holiday weight gain may be closer to about 1 pound than the often-repeated 5-pound claim. Your personal pattern can depend on activity, sleep, stress, food access, holiday routines, and health history. (3) 

• Should I diet harder in winter?

Usually, no. A stricter diet can make winter cravings feel stronger and may be harder to sustain. A better first step is to make meals more filling with protein, fiber-rich carbs, and produce, while keeping regular movement and sleep routines in place.  (13)

Bottom Line

Winter weight gain can happen, but it’s not a personal failure or a seasonal guarantee. Cold weather, shorter days, holiday routines, comfort foods, sleep changes, and lower activity can all play a role.

The best approach is steady and practical: eat satisfying meals, include protein and fiber-rich foods, keep vegetables easy and warm, plan movement you can do indoors, and pay attention to sleep. Small winter habits can make a real difference, without giving up the foods that make the season feel cozy.

Originally published January 17, 2019; Updated September 10, 2026

The post Winter Weight Gain: Why It Happens and What You Can Do appeared first on MyFitnessPal Blog.

Learn the healthiest way to make coffee with practical tips for caffeine, creamers, sweeteners, brewing methods, and healthy iced coffee.

The post The Healthiest Way to Make Coffee: 7 Simple Tips appeared first on MyFitnessPal Blog.

Winter weight gain can feel like it sneaks in with the first cold snap. One day you’re going about your usual routine, and the next, your couch, fuzzy socks, and something warm from the oven are making a very convincing argument.

The good news: a small seasonal shift is common, and it doesn’t mean you’re doing anything wrong. Here’s why winter can affect your weight, plus simple ways to feel more balanced through the colder months (1, 2).

Is It Normal to Gain Weight in the Winter?

Yes, it can be normal to gain a small amount of weight in the winter.

But “normal” does not mean unavoidable. It also does not mean you need to panic, skip meals, or cut out your favorite cold-weather foods (1, 2).

One well-known study found that average holiday weight gain was about 0.37 kilograms, or a little under 1 pound, which is much less than the common myth that most people gain 5 pounds or more. (3)

The bigger issue is that small gains may not always reverse after the holidays, so they can add up over time for some people. (3)

That’s why winter is a helpful time to focus on repeatable habits, not restriction.

Why Do People Gain Weight in the Winter?

Winter weight gain usually comes from several small shifts happening at once.

You May Feel Hungrier in Cold Weather

Cold weather can change how your body feels. In a 2025 controlled crossover trial, adults ate more during 24 hours of mild cold exposure than during a comfortable, thermoneutral condition. (4)

That doesn’t mean you need extra calories during the winter. Most people spend much of the colder season indoors, in heated spaces. So, unless you’re regularly exercising outdoors, working in the cold, or exposed to low temperatures for long periods, your daily calorie needs likely do not change much (1, 2).

Still, feeling hungrier in winter can be real. A warm, filling meal may simply sound better than a cold salad when it’s dark at 5 p.m. (4)

You May Move Less

Shorter days, icy sidewalks, colder mornings, and busier holiday schedules can all make movement feel harder.

Adults are generally encouraged to get at least 150 minutes of moderate-intensity aerobic activity each week, plus muscle-strengthening activity on 2 or more days. (8)

“In winter, even active people may need a backup plan: indoor walks, home workouts, strength training, dance classes, mall walking, or short movement breaks during the workday,” Brookell White MS, RD says.

“This doesn’t have to be dramatic. An after lunch walk, a 15-minute strength training video while dinner cooks, or adding steps during weekend chores can help keep your routine from disappearing until spring.”

Sleep and Daylight Can Shift

Winter can affect mood, and energy. Adults are generally recommended to get at least 7 hours of sleep per day. (1, 9)

Research also links insufficient sleep and circadian disruption with appetite, food choices, and weight regulation. (10)

If you’re sleeping less, staying up later, or feeling low-energy, you may notice more snacking or stronger cravings. That’s not a willpower problem. It’s a signal that your routine may need more support (10).

For some people, winter mood changes are more serious. Winter-pattern seasonal affective disorder can include oversleeping, overeating, carbohydrate cravings, and weight gain. (11)

If mood, appetite, or sleep changes feel intense or interfere with daily life, it’s worth talking with a healthcare provider (11).

Comfort Foods Are Everywhere

Winter often comes with holiday meals, baked goods, creamy soups, casseroles, and cozy nights in. None of those foods are bad. But calorie-dense foods can show up more often in colder months, and portions can creep up when meals are less structured (1).

A useful question is not “How do I avoid comfort food?” It’s “How do I make comfort food work better for me?”

Do You Need More Calories in Winter?

Most people do not need to automatically increase calories in winter.

Your body can burn more energy when exposed to cold, especially through shivering or other thermogenic responses. But in normal daily life, many people are protected from prolonged cold by indoor heating, cars, coats, and shorter outdoor exposure (1). Cold exposure may also increase appetite for some people, which can make it easy to eat more than the extra energy burned. (4)

If you’re training outdoors, doing winter sports, working outside, and feeling consistently hungry despite balanced meals, your needs may be higher. MyFitnessPal can help you compare your usual intake, activity, and hunger cues over a few weeks so you can adjust with more context.

What to Eat to Help Manage Winter Hunger

The goal is not to eat “perfectly.” The goal is to build meals that are warm, satisfying, and steady.

Start With Protein

Protein can help meals feel more satisfying. Research suggests protein generally increases satiety more than carbohydrate or fat, though individual responses vary. (5)

Try adding protein to the meals you already consume and enjoy:

• Turkey, chicken, beans, or lentils in chili, like this slow cooker turkey and bean chili recipe
• Greek yogurt stirred into oatmeal after cooking
• Eggs with whole-grain toast and fruit
• Tofu, shrimp, chicken, or edamame in noodle bowls, like this chicken and avocado zucchini noodle bowl recipe
• Cottage cheese or hummus with crackers and vegetables, like this cottage cheese queso recipe

Add Fiber-Rich Carbs

“Carbs may be what people crave in winter, and that’s okay. The key is choosing whole food, energy-dense carbs that provide more fiber and help with satiety,” White says.

Dietary fiber may particularly help with fullness, though effects vary by fiber type and food form. (6)

Try oatmeal (like this protein oatmeal upgrade), beans, lentils, potatoes with the skin, sweet potatoes, fruit, whole-grain bread, brown rice, barley, or whole-wheat pasta.

Instead of skipping pasta, make it more filling: add vegetables, a protein source, and a tomato-based sauce, like this no-cook tomato sauce with zucchini ribbons, or an olive oil-based sauce. Instead of avoiding potatoes, top them with chili (this butternut squash and black bean chili works well), Greek yogurt, broccoli, or beans.

Make Vegetables Warm and Easy

Cold salads may not sound appealing in January. Warm vegetables might.

The Dietary Guidelines for Americans encourage nutrient-dense eating patterns built around foods such as protein, vegetables, fruits, healthy fats, dairy, and whole grains. (7)

Try:

• Roasted frozen vegetables
• Vegetable soup with beans or chicken, like this slow cooker black bean soup recipe
• Stir-fried cabbage, carrots, and tofu
• Sheet-pan potatoes, Brussels sprouts, and salmon, or swap in this sheet-pan maple-dijon chicken thighs recipe
• Tomato soup with a turkey sandwich
• Frozen spinach stirred into eggs, pasta, or curry, like this parmesan spinach scramble recipe

This keeps volume, color, and nutrients in the meal without making meals feel restrictive. 

Simple Habits That Can Help Prevent Winter Weight Gain

Keep a Loose Meal Rhythm

Skipping breakfast or lunch to “save calories” for later can backfire if it leaves you overly hungry at night. A simple rhythm, like breakfast, lunch, dinner, and one planned snack, can lead to more consistency.

Build a Winter Grocery List

Keep a few easy staples around:

• Canned beans and lentils
• Frozen vegetables
• Oats
• Eggs
• Greek yogurt
• Soups or broth
• Whole-grain bread or wraps
• Chicken or tofu
• Potatoes and sweet potatoes
• Fruit that lasts, like apples, oranges, or frozen berries

When the kitchen is set up for quick meals, going for a calorie-dense option becomes a choice instead of the only option.

Plan Movement for Bad Weather

“Don’t wait for perfect conditions. Choose a winter-friendly default,” White adds. “That could be a 20-minute indoor video, walking stairs, strength training twice a week, or a gym class you actually enjoy. The best winter routine is the one you can do when it’s dark, cold, and when your motivation is lacking.”

Track Patterns, Not Perfection

Food tracking can be especially useful in winter because routines change. You may notice that you snack more when you sleep poorly, eat fewer vegetables on busy weeks, or feel better when lunch includes protein (10, 12).

Use MyFitnessPal as a pattern-spotting tool. The goal is not to judge every bite. It’s to understand what helps you feel satisfied and steady.

Frequently Asked Questions (FAQs)

• Why am I so hungry in winter?

You may be hungrier in winter because of colder temperatures, shorter days, changes in sleep, lower activity, mood shifts, or more exposure to rich seasonal foods. Seasonal changes in energy intake are linked to environmental, social, and physiological factors. (1, 10)

• Does cold weather increase metabolism?

Cold exposure can increase energy use when your body has to work to stay warm, but that does not mean your metabolism rises enough to offset extra eating. In one controlled trial, mild cold exposure increased food intake during the cold condition, while energy expenditure did not significantly change. (4)

• How much winter weight gain is normal?

There is no single “normal” number. Research suggests average holiday weight gain may be closer to about 1 pound than the often-repeated 5-pound claim. Your personal pattern can depend on activity, sleep, stress, food access, holiday routines, and health history. (3) 

• Should I diet harder in winter?

Usually, no. A stricter diet can make winter cravings feel stronger and may be harder to sustain. A better first step is to make meals more filling with protein, fiber-rich carbs, and produce, while keeping regular movement and sleep routines in place.  (13)

Bottom Line

Winter weight gain can happen, but it’s not a personal failure or a seasonal guarantee. Cold weather, shorter days, holiday routines, comfort foods, sleep changes, and lower activity can all play a role.

The best approach is steady and practical: eat satisfying meals, include protein and fiber-rich foods, keep vegetables easy and warm, plan movement you can do indoors, and pay attention to sleep. Small winter habits can make a real difference, without giving up the foods that make the season feel cozy.

Originally published January 17, 2019; Updated September 10, 2026

The post Winter Weight Gain: Why It Happens and What You Can Do appeared first on MyFitnessPal Blog.

Try seven healthy fall desserts under 250 calories, from pumpkin cookies and mini muffins to tarts and pie bars.

The post 7 Healthy Fall Desserts Under 250 Calories appeared first on MyFitnessPal Blog.

Winter weight gain can feel like it sneaks in with the first cold snap. One day you’re going about your usual routine, and the next, your couch, fuzzy socks, and something warm from the oven are making a very convincing argument.

The good news: a small seasonal shift is common, and it doesn’t mean you’re doing anything wrong. Here’s why winter can affect your weight, plus simple ways to feel more balanced through the colder months (1, 2).

Is It Normal to Gain Weight in the Winter?

Yes, it can be normal to gain a small amount of weight in the winter.

But “normal” does not mean unavoidable. It also does not mean you need to panic, skip meals, or cut out your favorite cold-weather foods (1, 2).

One well-known study found that average holiday weight gain was about 0.37 kilograms, or a little under 1 pound, which is much less than the common myth that most people gain 5 pounds or more. (3)

The bigger issue is that small gains may not always reverse after the holidays, so they can add up over time for some people. (3)

That’s why winter is a helpful time to focus on repeatable habits, not restriction.

Why Do People Gain Weight in the Winter?

Winter weight gain usually comes from several small shifts happening at once.

You May Feel Hungrier in Cold Weather

Cold weather can change how your body feels. In a 2025 controlled crossover trial, adults ate more during 24 hours of mild cold exposure than during a comfortable, thermoneutral condition. (4)

That doesn’t mean you need extra calories during the winter. Most people spend much of the colder season indoors, in heated spaces. So, unless you’re regularly exercising outdoors, working in the cold, or exposed to low temperatures for long periods, your daily calorie needs likely do not change much (1, 2).

Still, feeling hungrier in winter can be real. A warm, filling meal may simply sound better than a cold salad when it’s dark at 5 p.m. (4)

You May Move Less

Shorter days, icy sidewalks, colder mornings, and busier holiday schedules can all make movement feel harder.

Adults are generally encouraged to get at least 150 minutes of moderate-intensity aerobic activity each week, plus muscle-strengthening activity on 2 or more days. (8)

“In winter, even active people may need a backup plan: indoor walks, home workouts, strength training, dance classes, mall walking, or short movement breaks during the workday,” Brookell White MS, RD says.

“This doesn’t have to be dramatic. An after lunch walk, a 15-minute strength training video while dinner cooks, or adding steps during weekend chores can help keep your routine from disappearing until spring.”

Sleep and Daylight Can Shift

Winter can affect mood, and energy. Adults are generally recommended to get at least 7 hours of sleep per day. (1, 9)

Research also links insufficient sleep and circadian disruption with appetite, food choices, and weight regulation. (10)

If you’re sleeping less, staying up later, or feeling low-energy, you may notice more snacking or stronger cravings. That’s not a willpower problem. It’s a signal that your routine may need more support (10).

For some people, winter mood changes are more serious. Winter-pattern seasonal affective disorder can include oversleeping, overeating, carbohydrate cravings, and weight gain. (11)

If mood, appetite, or sleep changes feel intense or interfere with daily life, it’s worth talking with a healthcare provider (11).

Comfort Foods Are Everywhere

Winter often comes with holiday meals, baked goods, creamy soups, casseroles, and cozy nights in. None of those foods are bad. But calorie-dense foods can show up more often in colder months, and portions can creep up when meals are less structured (1).

A useful question is not “How do I avoid comfort food?” It’s “How do I make comfort food work better for me?”

Do You Need More Calories in Winter?

Most people do not need to automatically increase calories in winter.

Your body can burn more energy when exposed to cold, especially through shivering or other thermogenic responses. But in normal daily life, many people are protected from prolonged cold by indoor heating, cars, coats, and shorter outdoor exposure (1). Cold exposure may also increase appetite for some people, which can make it easy to eat more than the extra energy burned. (4)

If you’re training outdoors, doing winter sports, working outside, and feeling consistently hungry despite balanced meals, your needs may be higher. MyFitnessPal can help you compare your usual intake, activity, and hunger cues over a few weeks so you can adjust with more context.

What to Eat to Help Manage Winter Hunger

The goal is not to eat “perfectly.” The goal is to build meals that are warm, satisfying, and steady.

Start With Protein

Protein can help meals feel more satisfying. Research suggests protein generally increases satiety more than carbohydrate or fat, though individual responses vary. (5)

Try adding protein to the meals you already consume and enjoy:

• Turkey, chicken, beans, or lentils in chili, like this slow cooker turkey and bean chili recipe
• Greek yogurt stirred into oatmeal after cooking
• Eggs with whole-grain toast and fruit
• Tofu, shrimp, chicken, or edamame in noodle bowls, like this chicken and avocado zucchini noodle bowl recipe
• Cottage cheese or hummus with crackers and vegetables, like this cottage cheese queso recipe

Add Fiber-Rich Carbs

“Carbs may be what people crave in winter, and that’s okay. The key is choosing whole food, energy-dense carbs that provide more fiber and help with satiety,” White says.

Dietary fiber may particularly help with fullness, though effects vary by fiber type and food form. (6)

Try oatmeal (like this protein oatmeal upgrade), beans, lentils, potatoes with the skin, sweet potatoes, fruit, whole-grain bread, brown rice, barley, or whole-wheat pasta.

Instead of skipping pasta, make it more filling: add vegetables, a protein source, and a tomato-based sauce, like this no-cook tomato sauce with zucchini ribbons, or an olive oil-based sauce. Instead of avoiding potatoes, top them with chili (this butternut squash and black bean chili works well), Greek yogurt, broccoli, or beans.

Make Vegetables Warm and Easy

Cold salads may not sound appealing in January. Warm vegetables might.

The Dietary Guidelines for Americans encourage nutrient-dense eating patterns built around foods such as protein, vegetables, fruits, healthy fats, dairy, and whole grains. (7)

Try:

• Roasted frozen vegetables
• Vegetable soup with beans or chicken, like this slow cooker black bean soup recipe
• Stir-fried cabbage, carrots, and tofu
• Sheet-pan potatoes, Brussels sprouts, and salmon, or swap in this sheet-pan maple-dijon chicken thighs recipe
• Tomato soup with a turkey sandwich
• Frozen spinach stirred into eggs, pasta, or curry, like this parmesan spinach scramble recipe

This keeps volume, color, and nutrients in the meal without making meals feel restrictive. 

Simple Habits That Can Help Prevent Winter Weight Gain

Keep a Loose Meal Rhythm

Skipping breakfast or lunch to “save calories” for later can backfire if it leaves you overly hungry at night. A simple rhythm, like breakfast, lunch, dinner, and one planned snack, can lead to more consistency.

Build a Winter Grocery List

Keep a few easy staples around:

• Canned beans and lentils
• Frozen vegetables
• Oats
• Eggs
• Greek yogurt
• Soups or broth
• Whole-grain bread or wraps
• Chicken or tofu
• Potatoes and sweet potatoes
• Fruit that lasts, like apples, oranges, or frozen berries

When the kitchen is set up for quick meals, going for a calorie-dense option becomes a choice instead of the only option.

Plan Movement for Bad Weather

“Don’t wait for perfect conditions. Choose a winter-friendly default,” White adds. “That could be a 20-minute indoor video, walking stairs, strength training twice a week, or a gym class you actually enjoy. The best winter routine is the one you can do when it’s dark, cold, and when your motivation is lacking.”

Track Patterns, Not Perfection

Food tracking can be especially useful in winter because routines change. You may notice that you snack more when you sleep poorly, eat fewer vegetables on busy weeks, or feel better when lunch includes protein (10, 12).

Use MyFitnessPal as a pattern-spotting tool. The goal is not to judge every bite. It’s to understand what helps you feel satisfied and steady.

Frequently Asked Questions (FAQs)

• Why am I so hungry in winter?

You may be hungrier in winter because of colder temperatures, shorter days, changes in sleep, lower activity, mood shifts, or more exposure to rich seasonal foods. Seasonal changes in energy intake are linked to environmental, social, and physiological factors. (1, 10)

• Does cold weather increase metabolism?

Cold exposure can increase energy use when your body has to work to stay warm, but that does not mean your metabolism rises enough to offset extra eating. In one controlled trial, mild cold exposure increased food intake during the cold condition, while energy expenditure did not significantly change. (4)

• How much winter weight gain is normal?

There is no single “normal” number. Research suggests average holiday weight gain may be closer to about 1 pound than the often-repeated 5-pound claim. Your personal pattern can depend on activity, sleep, stress, food access, holiday routines, and health history. (3) 

• Should I diet harder in winter?

Usually, no. A stricter diet can make winter cravings feel stronger and may be harder to sustain. A better first step is to make meals more filling with protein, fiber-rich carbs, and produce, while keeping regular movement and sleep routines in place.  (13)

Bottom Line

Winter weight gain can happen, but it’s not a personal failure or a seasonal guarantee. Cold weather, shorter days, holiday routines, comfort foods, sleep changes, and lower activity can all play a role.

The best approach is steady and practical: eat satisfying meals, include protein and fiber-rich foods, keep vegetables easy and warm, plan movement you can do indoors, and pay attention to sleep. Small winter habits can make a real difference, without giving up the foods that make the season feel cozy.

Originally published January 17, 2019; Updated September 10, 2026

The post Winter Weight Gain: Why It Happens and What You Can Do appeared first on MyFitnessPal Blog.

Winter weight gain can happen for many reasons, from colder weather to holiday routines. Learn why it’s common and how to stay balanced.

The post Winter Weight Gain: Why It Happens and What You Can Do appeared first on MyFitnessPal Blog.

Winter weight gain can feel like it sneaks in with the first cold snap. One day you’re going about your usual routine, and the next, your couch, fuzzy socks, and something warm from the oven are making a very convincing argument.

The good news: a small seasonal shift is common, and it doesn’t mean you’re doing anything wrong. Here’s why winter can affect your weight, plus simple ways to feel more balanced through the colder months (1, 2).

Is It Normal to Gain Weight in the Winter?

Yes, it can be normal to gain a small amount of weight in the winter.

But “normal” does not mean unavoidable. It also does not mean you need to panic, skip meals, or cut out your favorite cold-weather foods (1, 2).

One well-known study found that average holiday weight gain was about 0.37 kilograms, or a little under 1 pound, which is much less than the common myth that most people gain 5 pounds or more. (3)

The bigger issue is that small gains may not always reverse after the holidays, so they can add up over time for some people. (3)

That’s why winter is a helpful time to focus on repeatable habits, not restriction.

Why Do People Gain Weight in the Winter?

Winter weight gain usually comes from several small shifts happening at once.

You May Feel Hungrier in Cold Weather

Cold weather can change how your body feels. In a 2025 controlled crossover trial, adults ate more during 24 hours of mild cold exposure than during a comfortable, thermoneutral condition. (4)

That doesn’t mean you need extra calories during the winter. Most people spend much of the colder season indoors, in heated spaces. So, unless you’re regularly exercising outdoors, working in the cold, or exposed to low temperatures for long periods, your daily calorie needs likely do not change much (1, 2).

Still, feeling hungrier in winter can be real. A warm, filling meal may simply sound better than a cold salad when it’s dark at 5 p.m. (4)

You May Move Less

Shorter days, icy sidewalks, colder mornings, and busier holiday schedules can all make movement feel harder.

Adults are generally encouraged to get at least 150 minutes of moderate-intensity aerobic activity each week, plus muscle-strengthening activity on 2 or more days. (8)

“In winter, even active people may need a backup plan: indoor walks, home workouts, strength training, dance classes, mall walking, or short movement breaks during the workday,” Brookell White MS, RD says.

“This doesn’t have to be dramatic. An after lunch walk, a 15-minute strength training video while dinner cooks, or adding steps during weekend chores can help keep your routine from disappearing until spring.”

Sleep and Daylight Can Shift

Winter can affect mood, and energy. Adults are generally recommended to get at least 7 hours of sleep per day. (1, 9)

Research also links insufficient sleep and circadian disruption with appetite, food choices, and weight regulation. (10)

If you’re sleeping less, staying up later, or feeling low-energy, you may notice more snacking or stronger cravings. That’s not a willpower problem. It’s a signal that your routine may need more support (10).

For some people, winter mood changes are more serious. Winter-pattern seasonal affective disorder can include oversleeping, overeating, carbohydrate cravings, and weight gain. (11)

If mood, appetite, or sleep changes feel intense or interfere with daily life, it’s worth talking with a healthcare provider (11).

Comfort Foods Are Everywhere

Winter often comes with holiday meals, baked goods, creamy soups, casseroles, and cozy nights in. None of those foods are bad. But calorie-dense foods can show up more often in colder months, and portions can creep up when meals are less structured (1).

A useful question is not “How do I avoid comfort food?” It’s “How do I make comfort food work better for me?”

Do You Need More Calories in Winter?

Most people do not need to automatically increase calories in winter.

Your body can burn more energy when exposed to cold, especially through shivering or other thermogenic responses. But in normal daily life, many people are protected from prolonged cold by indoor heating, cars, coats, and shorter outdoor exposure (1). Cold exposure may also increase appetite for some people, which can make it easy to eat more than the extra energy burned. (4)

If you’re training outdoors, doing winter sports, working outside, and feeling consistently hungry despite balanced meals, your needs may be higher. MyFitnessPal can help you compare your usual intake, activity, and hunger cues over a few weeks so you can adjust with more context.

What to Eat to Help Manage Winter Hunger

The goal is not to eat “perfectly.” The goal is to build meals that are warm, satisfying, and steady.

Start With Protein

Protein can help meals feel more satisfying. Research suggests protein generally increases satiety more than carbohydrate or fat, though individual responses vary. (5)

Try adding protein to the meals you already consume and enjoy:

• Turkey, chicken, beans, or lentils in chili, like this slow cooker turkey and bean chili recipe
• Greek yogurt stirred into oatmeal after cooking
• Eggs with whole-grain toast and fruit
• Tofu, shrimp, chicken, or edamame in noodle bowls, like this chicken and avocado zucchini noodle bowl recipe
• Cottage cheese or hummus with crackers and vegetables, like this cottage cheese queso recipe

Add Fiber-Rich Carbs

“Carbs may be what people crave in winter, and that’s okay. The key is choosing whole food, energy-dense carbs that provide more fiber and help with satiety,” White says.

Dietary fiber may particularly help with fullness, though effects vary by fiber type and food form. (6)

Try oatmeal (like this protein oatmeal upgrade), beans, lentils, potatoes with the skin, sweet potatoes, fruit, whole-grain bread, brown rice, barley, or whole-wheat pasta.

Instead of skipping pasta, make it more filling: add vegetables, a protein source, and a tomato-based sauce, like this no-cook tomato sauce with zucchini ribbons, or an olive oil-based sauce. Instead of avoiding potatoes, top them with chili (this butternut squash and black bean chili works well), Greek yogurt, broccoli, or beans.

Make Vegetables Warm and Easy

Cold salads may not sound appealing in January. Warm vegetables might.

The Dietary Guidelines for Americans encourage nutrient-dense eating patterns built around foods such as protein, vegetables, fruits, healthy fats, dairy, and whole grains. (7)

Try:

• Roasted frozen vegetables
• Vegetable soup with beans or chicken, like this slow cooker black bean soup recipe
• Stir-fried cabbage, carrots, and tofu
• Sheet-pan potatoes, Brussels sprouts, and salmon, or swap in this sheet-pan maple-dijon chicken thighs recipe
• Tomato soup with a turkey sandwich
• Frozen spinach stirred into eggs, pasta, or curry, like this parmesan spinach scramble recipe

This keeps volume, color, and nutrients in the meal without making meals feel restrictive. 

Simple Habits That Can Help Prevent Winter Weight Gain

Keep a Loose Meal Rhythm

Skipping breakfast or lunch to “save calories” for later can backfire if it leaves you overly hungry at night. A simple rhythm, like breakfast, lunch, dinner, and one planned snack, can lead to more consistency.

Build a Winter Grocery List

Keep a few easy staples around:

• Canned beans and lentils
• Frozen vegetables
• Oats
• Eggs
• Greek yogurt
• Soups or broth
• Whole-grain bread or wraps
• Chicken or tofu
• Potatoes and sweet potatoes
• Fruit that lasts, like apples, oranges, or frozen berries

When the kitchen is set up for quick meals, going for a calorie-dense option becomes a choice instead of the only option.

Plan Movement for Bad Weather

“Don’t wait for perfect conditions. Choose a winter-friendly default,” White adds. “That could be a 20-minute indoor video, walking stairs, strength training twice a week, or a gym class you actually enjoy. The best winter routine is the one you can do when it’s dark, cold, and when your motivation is lacking.”

Track Patterns, Not Perfection

Food tracking can be especially useful in winter because routines change. You may notice that you snack more when you sleep poorly, eat fewer vegetables on busy weeks, or feel better when lunch includes protein (10, 12).

Use MyFitnessPal as a pattern-spotting tool. The goal is not to judge every bite. It’s to understand what helps you feel satisfied and steady.

Frequently Asked Questions (FAQs)

• Why am I so hungry in winter?

You may be hungrier in winter because of colder temperatures, shorter days, changes in sleep, lower activity, mood shifts, or more exposure to rich seasonal foods. Seasonal changes in energy intake are linked to environmental, social, and physiological factors. (1, 10)

• Does cold weather increase metabolism?

Cold exposure can increase energy use when your body has to work to stay warm, but that does not mean your metabolism rises enough to offset extra eating. In one controlled trial, mild cold exposure increased food intake during the cold condition, while energy expenditure did not significantly change. (4)

• How much winter weight gain is normal?

There is no single “normal” number. Research suggests average holiday weight gain may be closer to about 1 pound than the often-repeated 5-pound claim. Your personal pattern can depend on activity, sleep, stress, food access, holiday routines, and health history. (3) 

• Should I diet harder in winter?

Usually, no. A stricter diet can make winter cravings feel stronger and may be harder to sustain. A better first step is to make meals more filling with protein, fiber-rich carbs, and produce, while keeping regular movement and sleep routines in place.  (13)

Bottom Line

Winter weight gain can happen, but it’s not a personal failure or a seasonal guarantee. Cold weather, shorter days, holiday routines, comfort foods, sleep changes, and lower activity can all play a role.

The best approach is steady and practical: eat satisfying meals, include protein and fiber-rich foods, keep vegetables easy and warm, plan movement you can do indoors, and pay attention to sleep. Small winter habits can make a real difference, without giving up the foods that make the season feel cozy.

Originally published January 17, 2019; Updated September 10, 2026

The post Winter Weight Gain: Why It Happens and What You Can Do appeared first on MyFitnessPal Blog.

A nutrition-focused guide to the Starbucks fall menu, including pumpkin spice latte calories, new drinks, fall foods, and practical ways to build your order.

The post Starbucks Fall Menu 2026: How to Choose the Right Drink for You appeared first on MyFitnessPal Blog.

Women spend nearly one-third of their life in the postmenopause period, meaning it deserves support and a spotlight in women’s health (1). In fact, women are at increased risk of developing certain health conditions after menopause, including heart disease, stroke, and osteoporosis (2). With this in mind, it’s crucial that women are prepared with the science and nutrition strategies to best support strength, energy, and long-term health.

If you’re confused about what to eat (and why) during postmenopause, we have you covered. Read on for answers to your questions, like why nutrition differs after menopause, alongside a step-by-step guide on how to build a postmenopausal diet to support your health for the long haul. 

What Changes Nutritionally After Menopause?

The transition through menopause unfolds in three stages: perimenopause, when menstrual cycles become irregular; menopause, which is officially diagnosed after you’ve gone 12 consecutive months without a period; and postmenopause, the stage that begins after that point and can last for decades (3,4).

Throughout this transition, estrogen and progesterone levels decline, triggering changes that affect far more than your reproductive system (2). While symptoms like hot flashes, vaginal dryness, and changes in libido are among the most well-known, these hormonal shifts can also influence bone health, heart health, body composition, and metabolism (4).

But, menopause doesn’t have to define how you feel. Building a strong foundation with nourishing foods, regular movement, quality sleep, and other healthy lifestyle habits can help you manage symptoms, protect your long-term health, and help you continue feeling your best. 

Building a Healthy Postmenopausal Diet

A healthy diet to support the postmenopausal years isn’t that different from the diet healthcare professionals encourage throughout the lifespan. In fact, it’s built around many of the same principles healthcare professionals have been touting for years, including lean proteins, healthy fats and whole grains, and an abundance of fruits and vegetables (5).

The Mediterranean diet continues to be encouraged, but there is no one picture perfect diet since individualized needs are so important (5). Here’s why nutrition can play such a crucial role in supporting some of the less favorable effects postmenopause can have on our total body health. 

Supporting Bone Health

The risk of osteoporosis increases for women with age, and unfortunately, there are no clues until injuries, like bone fractures, occur (7). While building the foundation for strong bones starts when young, it doesn’t mean you can’t improve your bone health as you enter menopause. 

Focusing on the nutrients that support strong bones, like calcium, vitamin D, and protein are important, but they aren’t the only players (8). Research suggests that plant compounds, particularly the antioxidants found in fruits and vegetables, also support bone health by helping neutralize reactive oxygen species, unstable molecules that contribute to bone breakdown and may increase osteoporosis risk (6).

Foods with nutrients that support bone health include (8):

• Dairy foods, like milk, yogurt and cheese
• Fortified foods, like soymilk, breakfast cereal, and orange juice 
• Dark leafy greens 
• Fruits and vegetables, like dried prunes (10) 

While these foods play an important role, how you move your body also can support bone health in the postmenopausal period. Focusing on incorporating regular physical activity, including 150-minutes of cardiovascular activity and two days of resistance training each week can help support bone health, muscle mass, and overall quality of life with aging (5). 

Supporting Heart Health

The hormonal changes that impact bone health are the same that can play a role in heart health too. Research shows menopause can increase the risk of cardiovascular disease in women, noting the decrease in estrogen and increase in androgens circulating in the body as prime risk factors for this effect (13). 

While it’s important to work with your physician to discuss treatment options that may be available to help manage these hormonal changes, nutrition plays an important role too (5). Limiting intakes of ultra-processed foods high in added sugars and saturated fats can help, alongside adding in more Mediterranean-diet encouraged foods (5). These include fruits, vegetables, legumes, whole grains, olive oil, nuts, seeds, and fish (3,5). 

If you don’t regularly consume fatty fish, like salmon, consider a supplement safety net to get the benefits the omega-3 fatty acids offer for heart health in this lifestage (3). Before taking any supplements, talk to your healthcare provider to confirm whether it is appropriate for you.

Supporting Muscle Mass

While osteoporosis often gets the most attention when discussing aging and bone health, sarcopenia, the age-related loss of muscle mass, strength, and function, is another important concern (13). These conditions frequently have similar causes, increasing the risk of falls, fractures, loss of independence, and reduced quality of life as we age (14).

Fortunately, there are steps you can take to help protect both your bones and muscles. Staying physically active with activities you enjoy, especially resistance and weight-bearing exercise, combined with eating a balanced diet that provides adequate protein, can help preserve muscle mass and strength over time (5).

Research suggests that many older adults, including postmenopausal women, may benefit from consuming more than the current Recommended Dietary Allowance (RDA) of 0.8 grams of protein per kilogram of body weight each day (15). Higher protein intakes, when paired with regular exercise, may help support muscle health and have also been associated with a lower risk of hip fractures in postmenopausal women (16).

Meeting your protein needs doesn’t have to be complicated. Both plant- and animal-based foods can help you reach your daily goal. Check out MyFitnessPal’s top protein picks for simple ways to add more protein to your meals and snacks.

Supporting Gut Health and Healthy Aging 

Gut health has become a major area of research, and scientists are continuing to uncover its potential role in supporting women through menopause (17). While maintaining a healthy gut microbiome has long been recommended for digestive, heart, immune, and even cognitive health, researchers are now exploring how gut bacteria may also influence estrogen metabolism (17,18,11). Although this emerging field is still evolving, early findings suggest the gut microbiome may play a meaningful role in women’s health during and after menopause (17,11).

The best part is that the same eating habits that nourish your gut also support healthy aging overall (9). Rather than chasing the latest “superfood,” focus on building meals around minimally processed foods, including plenty of fruits and vegetables, fiber-rich carbohydrates, healthy fats, and lean protein sources (3,5). 

Most dietitians agree that consistency, variety, and balance matter far more than any single food. Small, sustainable habits, like adding a ½ cup of beans to meals a few times each week, can make it easier to increase fiber intake and support both gut and long-term health.

What a Balanced Diet for Women Over 50 Can Look Like

Eating well after 50 doesn’t require a complete diet overhaul. Embracing an additive mindset by focusing on including more nutrient-rich foods in the meals you already enjoy is an easy way to make it happen. Remember, the same balanced eating habits that support healthy aging throughout life continue to provide a strong foundation during and after menopause.

Keep these recipe ideas in mind that pack one or more postmenopause supporting nutrients to help build your meal plan:

Breakfast:

• Salmon & Spinach Frittata
• Avocado Toast with Egg, Mozzarella, and Basil 
• Blueberry Protein Overnight Oats 

Main Meals:

• Shrimp Pad Thai Salad
• Red Lentil Pasta with Creamy Primavera Veggies
• Roasted Salmon with Charred Tomato Salsa

Snacks:

• Quinoa-Oat Granola with Fruit and Seeds
• Mini Banana Bran Muffin
• Red Lentil Beet Hummus 

Smart Strategies to Get More Out of Every Bite:

• Pair a fruit or vegetable with every meal and snack. If you’re putting something in your mouth, make it a smart-combo with a nutrient-rich, high-fiber food.
• Embrace fortified foods. Choose a plant-based milk alternative that’s fortified with vitamin D and calcium. 
• Go for the whole grain. Whole grains provide more vitamins and minerals than their white counterparts. Make the switch with your pasta to start, even if it’s just a 50-50 split for now. 

How MyFitnessPal Can Help

Whether you’re a long-term MyFitnessPal user or have recently started to use the app, there are a variety of features that can support your postmenopausal nutrition journey. 

The Weekly Digest can help spot patterns in your overall nutrient intakes, while the newer feature of Recipe Discovery has an entire collection of Women’s Health recipes designed to take the guesswork out of what to eat tonight.  These tools help spot patterns and celebrate consistency.

Bottom Line

With women spending more than one-third of their lives in postmenopause, prioritizing nutrition and lifestyle habits that support healthy aging is key. A well-balanced postmenopausal diet can help support bone health, heart health, muscle strength, and overall wellness. The focus isn’t on one “superfood” or restrictive diet, but rather a consistent eating pattern rich in a variety of nutrient-dense foods, like those emphasized in the Mediterranean diet.

Tools like MyFitnessPal’s Weekly Digest can help you track patterns over time, stay mindful of your daily habits, and see how your choices align with your long-term health goals. Ready to get started? Join Premium+ today. 

The post Postmenopausal Diet: Healthy Eating for the Next Chapter appeared first on MyFitnessPal Blog.

Information current as of August 14, 2026 Meal planning apps are everywhere, but they don’t all solve the same problem. You’re not looking for a rigid program that tells you exactly what to eat forever. You want tools that help you plan realistic meals, stick to your goals, and still leave room for real life. […]

The post MyFitnessPal vs Lose It!: Which Has Better Meal Planning Features? appeared first on MyFitnessPal Blog.

Women spend nearly one-third of their life in the postmenopause period, meaning it deserves support and a spotlight in women’s health (1). In fact, women are at increased risk of developing certain health conditions after menopause, including heart disease, stroke, and osteoporosis (2). With this in mind, it’s crucial that women are prepared with the science and nutrition strategies to best support strength, energy, and long-term health.

If you’re confused about what to eat (and why) during postmenopause, we have you covered. Read on for answers to your questions, like why nutrition differs after menopause, alongside a step-by-step guide on how to build a postmenopausal diet to support your health for the long haul. 

What Changes Nutritionally After Menopause?

The transition through menopause unfolds in three stages: perimenopause, when menstrual cycles become irregular; menopause, which is officially diagnosed after you’ve gone 12 consecutive months without a period; and postmenopause, the stage that begins after that point and can last for decades (3,4).

Throughout this transition, estrogen and progesterone levels decline, triggering changes that affect far more than your reproductive system (2). While symptoms like hot flashes, vaginal dryness, and changes in libido are among the most well-known, these hormonal shifts can also influence bone health, heart health, body composition, and metabolism (4).

But, menopause doesn’t have to define how you feel. Building a strong foundation with nourishing foods, regular movement, quality sleep, and other healthy lifestyle habits can help you manage symptoms, protect your long-term health, and help you continue feeling your best. 

Building a Healthy Postmenopausal Diet

A healthy diet to support the postmenopausal years isn’t that different from the diet healthcare professionals encourage throughout the lifespan. In fact, it’s built around many of the same principles healthcare professionals have been touting for years, including lean proteins, healthy fats and whole grains, and an abundance of fruits and vegetables (5).

The Mediterranean diet continues to be encouraged, but there is no one picture perfect diet since individualized needs are so important (5). Here’s why nutrition can play such a crucial role in supporting some of the less favorable effects postmenopause can have on our total body health. 

Supporting Bone Health

The risk of osteoporosis increases for women with age, and unfortunately, there are no clues until injuries, like bone fractures, occur (7). While building the foundation for strong bones starts when young, it doesn’t mean you can’t improve your bone health as you enter menopause. 

Focusing on the nutrients that support strong bones, like calcium, vitamin D, and protein are important, but they aren’t the only players (8). Research suggests that plant compounds, particularly the antioxidants found in fruits and vegetables, also support bone health by helping neutralize reactive oxygen species, unstable molecules that contribute to bone breakdown and may increase osteoporosis risk (6).

Foods with nutrients that support bone health include (8):

• Dairy foods, like milk, yogurt and cheese
• Fortified foods, like soymilk, breakfast cereal, and orange juice 
• Dark leafy greens 
• Fruits and vegetables, like dried prunes (10) 

While these foods play an important role, how you move your body also can support bone health in the postmenopausal period. Focusing on incorporating regular physical activity, including 150-minutes of cardiovascular activity and two days of resistance training each week can help support bone health, muscle mass, and overall quality of life with aging (5). 

Supporting Heart Health

The hormonal changes that impact bone health are the same that can play a role in heart health too. Research shows menopause can increase the risk of cardiovascular disease in women, noting the decrease in estrogen and increase in androgens circulating in the body as prime risk factors for this effect (13). 

While it’s important to work with your physician to discuss treatment options that may be available to help manage these hormonal changes, nutrition plays an important role too (5). Limiting intakes of ultra-processed foods high in added sugars and saturated fats can help, alongside adding in more Mediterranean-diet encouraged foods (5). These include fruits, vegetables, legumes, whole grains, olive oil, nuts, seeds, and fish (3,5). 

If you don’t regularly consume fatty fish, like salmon, consider a supplement safety net to get the benefits the omega-3 fatty acids offer for heart health in this lifestage (3). Before taking any supplements, talk to your healthcare provider to confirm whether it is appropriate for you.

Supporting Muscle Mass

While osteoporosis often gets the most attention when discussing aging and bone health, sarcopenia, the age-related loss of muscle mass, strength, and function, is another important concern (13). These conditions frequently have similar causes, increasing the risk of falls, fractures, loss of independence, and reduced quality of life as we age (14).

Fortunately, there are steps you can take to help protect both your bones and muscles. Staying physically active with activities you enjoy, especially resistance and weight-bearing exercise, combined with eating a balanced diet that provides adequate protein, can help preserve muscle mass and strength over time (5).

Research suggests that many older adults, including postmenopausal women, may benefit from consuming more than the current Recommended Dietary Allowance (RDA) of 0.8 grams of protein per kilogram of body weight each day (15). Higher protein intakes, when paired with regular exercise, may help support muscle health and have also been associated with a lower risk of hip fractures in postmenopausal women (16).

Meeting your protein needs doesn’t have to be complicated. Both plant- and animal-based foods can help you reach your daily goal. Check out MyFitnessPal’s top protein picks for simple ways to add more protein to your meals and snacks.

Supporting Gut Health and Healthy Aging 

Gut health has become a major area of research, and scientists are continuing to uncover its potential role in supporting women through menopause (17). While maintaining a healthy gut microbiome has long been recommended for digestive, heart, immune, and even cognitive health, researchers are now exploring how gut bacteria may also influence estrogen metabolism (17,18,11). Although this emerging field is still evolving, early findings suggest the gut microbiome may play a meaningful role in women’s health during and after menopause (17,11).

The best part is that the same eating habits that nourish your gut also support healthy aging overall (9). Rather than chasing the latest “superfood,” focus on building meals around minimally processed foods, including plenty of fruits and vegetables, fiber-rich carbohydrates, healthy fats, and lean protein sources (3,5). 

Most dietitians agree that consistency, variety, and balance matter far more than any single food. Small, sustainable habits, like adding a ½ cup of beans to meals a few times each week, can make it easier to increase fiber intake and support both gut and long-term health.

What a Balanced Diet for Women Over 50 Can Look Like

Eating well after 50 doesn’t require a complete diet overhaul. Embracing an additive mindset by focusing on including more nutrient-rich foods in the meals you already enjoy is an easy way to make it happen. Remember, the same balanced eating habits that support healthy aging throughout life continue to provide a strong foundation during and after menopause.

Keep these recipe ideas in mind that pack one or more postmenopause supporting nutrients to help build your meal plan:

Breakfast:

• Salmon & Spinach Frittata
• Avocado Toast with Egg, Mozzarella, and Basil 
• Blueberry Protein Overnight Oats 

Main Meals:

• Shrimp Pad Thai Salad
• Red Lentil Pasta with Creamy Primavera Veggies
• Roasted Salmon with Charred Tomato Salsa

Snacks:

• Quinoa-Oat Granola with Fruit and Seeds
• Mini Banana Bran Muffin
• Red Lentil Beet Hummus 

Smart Strategies to Get More Out of Every Bite:

• Pair a fruit or vegetable with every meal and snack. If you’re putting something in your mouth, make it a smart-combo with a nutrient-rich, high-fiber food.
• Embrace fortified foods. Choose a plant-based milk alternative that’s fortified with vitamin D and calcium. 
• Go for the whole grain. Whole grains provide more vitamins and minerals than their white counterparts. Make the switch with your pasta to start, even if it’s just a 50-50 split for now. 

How MyFitnessPal Can Help

Whether you’re a long-term MyFitnessPal user or have recently started to use the app, there are a variety of features that can support your postmenopausal nutrition journey. 

The Weekly Digest can help spot patterns in your overall nutrient intakes, while the newer feature of Recipe Discovery has an entire collection of Women’s Health recipes designed to take the guesswork out of what to eat tonight.  These tools help spot patterns and celebrate consistency.

Bottom Line

With women spending more than one-third of their lives in postmenopause, prioritizing nutrition and lifestyle habits that support healthy aging is key. A well-balanced postmenopausal diet can help support bone health, heart health, muscle strength, and overall wellness. The focus isn’t on one “superfood” or restrictive diet, but rather a consistent eating pattern rich in a variety of nutrient-dense foods, like those emphasized in the Mediterranean diet.

Tools like MyFitnessPal’s Weekly Digest can help you track patterns over time, stay mindful of your daily habits, and see how your choices align with your long-term health goals. Ready to get started? Join Premium+ today. 

The post Postmenopausal Diet: Healthy Eating for the Next Chapter appeared first on MyFitnessPal Blog.

Learn how a postmenopausal diet can support bone health, heart health, muscle, metabolism, and long-term wellness after menopause.

The post Postmenopausal Diet: Healthy Eating for the Next Chapter appeared first on MyFitnessPal Blog.

Women spend nearly one-third of their life in the postmenopause period, meaning it deserves support and a spotlight in women’s health (1). In fact, women are at increased risk of developing certain health conditions after menopause, including heart disease, stroke, and osteoporosis (2). With this in mind, it’s crucial that women are prepared with the science and nutrition strategies to best support strength, energy, and long-term health.

If you’re confused about what to eat (and why) during postmenopause, we have you covered. Read on for answers to your questions, like why nutrition differs after menopause, alongside a step-by-step guide on how to build a postmenopausal diet to support your health for the long haul. 

What Changes Nutritionally After Menopause?

The transition through menopause unfolds in three stages: perimenopause, when menstrual cycles become irregular; menopause, which is officially diagnosed after you’ve gone 12 consecutive months without a period; and postmenopause, the stage that begins after that point and can last for decades (3,4).

Throughout this transition, estrogen and progesterone levels decline, triggering changes that affect far more than your reproductive system (2). While symptoms like hot flashes, vaginal dryness, and changes in libido are among the most well-known, these hormonal shifts can also influence bone health, heart health, body composition, and metabolism (4).

But, menopause doesn’t have to define how you feel. Building a strong foundation with nourishing foods, regular movement, quality sleep, and other healthy lifestyle habits can help you manage symptoms, protect your long-term health, and help you continue feeling your best. 

Building a Healthy Postmenopausal Diet

A healthy diet to support the postmenopausal years isn’t that different from the diet healthcare professionals encourage throughout the lifespan. In fact, it’s built around many of the same principles healthcare professionals have been touting for years, including lean proteins, healthy fats and whole grains, and an abundance of fruits and vegetables (5).

The Mediterranean diet continues to be encouraged, but there is no one picture perfect diet since individualized needs are so important (5). Here’s why nutrition can play such a crucial role in supporting some of the less favorable effects postmenopause can have on our total body health. 

Supporting Bone Health

The risk of osteoporosis increases for women with age, and unfortunately, there are no clues until injuries, like bone fractures, occur (7). While building the foundation for strong bones starts when young, it doesn’t mean you can’t improve your bone health as you enter menopause. 

Focusing on the nutrients that support strong bones, like calcium, vitamin D, and protein are important, but they aren’t the only players (8). Research suggests that plant compounds, particularly the antioxidants found in fruits and vegetables, also support bone health by helping neutralize reactive oxygen species, unstable molecules that contribute to bone breakdown and may increase osteoporosis risk (6).

Foods with nutrients that support bone health include (8):

• Dairy foods, like milk, yogurt and cheese
• Fortified foods, like soymilk, breakfast cereal, and orange juice 
• Dark leafy greens 
• Fruits and vegetables, like dried prunes (10) 

While these foods play an important role, how you move your body also can support bone health in the postmenopausal period. Focusing on incorporating regular physical activity, including 150-minutes of cardiovascular activity and two days of resistance training each week can help support bone health, muscle mass, and overall quality of life with aging (5). 

Supporting Heart Health

The hormonal changes that impact bone health are the same that can play a role in heart health too. Research shows menopause can increase the risk of cardiovascular disease in women, noting the decrease in estrogen and increase in androgens circulating in the body as prime risk factors for this effect (13). 

While it’s important to work with your physician to discuss treatment options that may be available to help manage these hormonal changes, nutrition plays an important role too (5). Limiting intakes of ultra-processed foods high in added sugars and saturated fats can help, alongside adding in more Mediterranean-diet encouraged foods (5). These include fruits, vegetables, legumes, whole grains, olive oil, nuts, seeds, and fish (3,5). 

If you don’t regularly consume fatty fish, like salmon, consider a supplement safety net to get the benefits the omega-3 fatty acids offer for heart health in this lifestage (3). Before taking any supplements, talk to your healthcare provider to confirm whether it is appropriate for you.

Supporting Muscle Mass

While osteoporosis often gets the most attention when discussing aging and bone health, sarcopenia, the age-related loss of muscle mass, strength, and function, is another important concern (13). These conditions frequently have similar causes, increasing the risk of falls, fractures, loss of independence, and reduced quality of life as we age (14).

Fortunately, there are steps you can take to help protect both your bones and muscles. Staying physically active with activities you enjoy, especially resistance and weight-bearing exercise, combined with eating a balanced diet that provides adequate protein, can help preserve muscle mass and strength over time (5).

Research suggests that many older adults, including postmenopausal women, may benefit from consuming more than the current Recommended Dietary Allowance (RDA) of 0.8 grams of protein per kilogram of body weight each day (15). Higher protein intakes, when paired with regular exercise, may help support muscle health and have also been associated with a lower risk of hip fractures in postmenopausal women (16).

Meeting your protein needs doesn’t have to be complicated. Both plant- and animal-based foods can help you reach your daily goal. Check out MyFitnessPal’s top protein picks for simple ways to add more protein to your meals and snacks.

Supporting Gut Health and Healthy Aging 

Gut health has become a major area of research, and scientists are continuing to uncover its potential role in supporting women through menopause (17). While maintaining a healthy gut microbiome has long been recommended for digestive, heart, immune, and even cognitive health, researchers are now exploring how gut bacteria may also influence estrogen metabolism (17,18,11). Although this emerging field is still evolving, early findings suggest the gut microbiome may play a meaningful role in women’s health during and after menopause (17,11).

The best part is that the same eating habits that nourish your gut also support healthy aging overall (9). Rather than chasing the latest “superfood,” focus on building meals around minimally processed foods, including plenty of fruits and vegetables, fiber-rich carbohydrates, healthy fats, and lean protein sources (3,5). 

Most dietitians agree that consistency, variety, and balance matter far more than any single food. Small, sustainable habits, like adding a ½ cup of beans to meals a few times each week, can make it easier to increase fiber intake and support both gut and long-term health.

What a Balanced Diet for Women Over 50 Can Look Like

Eating well after 50 doesn’t require a complete diet overhaul. Embracing an additive mindset by focusing on including more nutrient-rich foods in the meals you already enjoy is an easy way to make it happen. Remember, the same balanced eating habits that support healthy aging throughout life continue to provide a strong foundation during and after menopause.

Keep these recipe ideas in mind that pack one or more postmenopause supporting nutrients to help build your meal plan:

Breakfast:

• Salmon & Spinach Frittata
• Avocado Toast with Egg, Mozzarella, and Basil 
• Blueberry Protein Overnight Oats 

Main Meals:

• Shrimp Pad Thai Salad
• Red Lentil Pasta with Creamy Primavera Veggies
• Roasted Salmon with Charred Tomato Salsa

Snacks:

• Quinoa-Oat Granola with Fruit and Seeds
• Mini Banana Bran Muffin
• Red Lentil Beet Hummus 

Smart Strategies to Get More Out of Every Bite:

• Pair a fruit or vegetable with every meal and snack. If you’re putting something in your mouth, make it a smart-combo with a nutrient-rich, high-fiber food.
• Embrace fortified foods. Choose a plant-based milk alternative that’s fortified with vitamin D and calcium. 
• Go for the whole grain. Whole grains provide more vitamins and minerals than their white counterparts. Make the switch with your pasta to start, even if it’s just a 50-50 split for now. 

How MyFitnessPal Can Help

Whether you’re a long-term MyFitnessPal user or have recently started to use the app, there are a variety of features that can support your postmenopausal nutrition journey. 

The Weekly Digest can help spot patterns in your overall nutrient intakes, while the newer feature of Recipe Discovery has an entire collection of Women’s Health recipes designed to take the guesswork out of what to eat tonight.  These tools help spot patterns and celebrate consistency.

Bottom Line

With women spending more than one-third of their lives in postmenopause, prioritizing nutrition and lifestyle habits that support healthy aging is key. A well-balanced postmenopausal diet can help support bone health, heart health, muscle strength, and overall wellness. The focus isn’t on one “superfood” or restrictive diet, but rather a consistent eating pattern rich in a variety of nutrient-dense foods, like those emphasized in the Mediterranean diet.

Tools like MyFitnessPal’s Weekly Digest can help you track patterns over time, stay mindful of your daily habits, and see how your choices align with your long-term health goals. Ready to get started? Join Premium+ today. 

The post Postmenopausal Diet: Healthy Eating for the Next Chapter appeared first on MyFitnessPal Blog.