Winter Wellness for Parkinson’s: Smart Nutrition Strategies for Energy and Strength

Sandra Venneri
2 days ago
3 min read

Written & Published in Parkinson's Society Magazine by Sandra Venneri, RD PHEc NM MAN

Elderly woman in white sweater and gray scarf sits on wooden chair, holding a mug, on a porch with autumn trees in the background. Relaxed mood.

In this Q&A, Sandra Venneri shares practical tips and strategies to help people living with Parkinson’s stay nourished, energized, and independent during the winter months. From meal planning to energy-dense foods, her advice is designed to make nutrition manageable, enjoyable, and easy to implement.

How can people living with Parkinson’s maintain good nutrition and hydration during the winter months?

Winter can make meals harder due to fatigue, limited mobility, or decreased appetite. Planning ahead is key:

Batch cooking: Make one meal for day one, have leftovers for day two, and freeze extra in individual containers.
Ingredient prep: Chop one ingredient per day (e.g., peppers, cucumber, tomatoes, overnight oats) to keep meals and snacks ready.
Kitchen tools: Use crock pots or air fryers to reduce standing and cooking time.
Hydration: Drink warm teas, soups, and water throughout the day.
Energy-dense foods: Add avocado, guacamole, nut/seed butters (tahini, peanut, almond), lentil or bean purées, seeds (chia, hemp, flax, pumpkin), or Greek yogurt-based dips.

Tip: Prepping one ingredient a day keeps snacks and meals ready without feeling overwhelming.

Comfort foods are appealing in colder months. How can someone enjoy them while staying healthy?

Soups, stews, casseroles: Add vegetables, legumes (like lentils), and healthy fats to boost calories and nutrients.
Protein timing: Redistribute protein throughout the day depending on medications — don’t skip breakfast, but plan around medication needs.
Energy foods: Include whole grains, vegetables, and healthy fats at breakfast and snacks.
- Creative dips & dressings:
- Tahini or nut butter in salad dressings
- Greek yogurt mixed with seeds or nut butter as a dip
- Mashed avocado or guacamole for veggies or toast
- Sweet and savory options: Slightly sweetened yogurt dips with nut butter or seeds can add variety and keep meals enjoyable.

Tip: Incorporating dips and spreads makes small portions more energy-dense and easier to eat.

Person in red shirt and mask delivering groceries with bread, broccoli, lemons to a woman. Bright, natural daylight setting.

What strategies help with grocery shopping and meal planning in winter?

Two-week grocery shop: Stock pantry staples like canned beans/lentils, frozen vegetables, whole grains, eggs, nut/seed butters, avocado, and healthy oils.
Week 1 vs Week 2: Use pre-prepped items during week one for quick meals; leave whole, unprepped foods for week two.
Meal services: Grocery delivery, Meals on Wheels, or prepared meal services help if getting out is difficult.
Meal organization: Combine batch-cooked meals with energy-dense add-ons to maximize nutrition and minimize effort.

Tip: Pre-prepping ingredients or using meal delivery can save time and energy while keeping nutrition consistent.

Woman in a kitchen smiles while holding a casserole with oven mitts. Modern setting with a sleek stove. Another person in background.

How can mobility or fatigue affect eating, and what strategies help?

Fatigue and limited mobility make standing and cooking difficult. Use pre-chopped ingredients, crock pots, or air fryers.
Eat short, frequent meals or snacks rather than large meals.
Gentle movement before meals may help stimulate appetite.
Add energy-dense foods (avocado, guacamole, nut/seed butters, lentil purées, seeds, Greek yogurt dips) to maintain calories with smaller portions.

Tip: Energy-dense foods help maintain nutrition when appetite or mobility is limited.

Hands hold a dish with colorful soup, next to a red pot and spoon on a towel, against a white tiled kitchen background.

What are the most important nutrition tips to keep energy up and support health through the winter months?

● Prioritize planning, batch cooking, and ingredient prep to make meals manageable and consistent.

● Use kitchen tools, grocery delivery, and pre-prepped items to save energy and maintain independence.

● Incorporate energy-dense foods: avocado, guacamole, nut and seed butters, lentil or bean purées, seeds, Greek yogurt dips.

● Distribute protein thoughtfully around medications to support energy, digestion, and medication effectiveness.

Want some extra help to stay energized this winter?

Get your free Winter Wellness Guide with two-week grocery tips, meal prep strategies, and a handy checklist. Download at www.nutritionbites.ca/winterwellness