Eating with the Seasons. How changing seasons can influence our eating habits - Group Talk - Week Commencing 7th July 2026.

"Today we're going to think about how the changing seasons affect what we eat, how much we eat, and even why we eat. Rather than trying to fight the seasons, we'll explore how we can work with them to support our health and weight-loss goals."

"When the weather changes, what's the first thing that changes about your eating?"

• Wanting comfort food

• Drinking less water

• More hot drinks

• Less salad

• More stews

• Eating more in winter

• More social events

• BBQs in summer

There are no right or wrong answers.

Why do our eating habits change?

"Why do you think our appetite changes with the seasons?"

Weather

• Cold weather makes us crave warm, hearty meals.

• Hot weather often reduces appetite.

Daylight

• Dark evenings can encourage snacking.

• Less daylight may reduce motivation to cook or exercise.

Routine

• Holidays

• School terms

• Garden produce

• Different social events throughout the year

Mood

• Comfort eating

• Boredom on rainy days

• Celebrations

"Our bodies aren't broken—they're responding to our environment. The important thing is recognising these influences rather than eating on autopilot."

Spot the Seasonal Challenge

"I'm going to name a season. Tell me one eating challenge and one opportunity."

Spring

Challenge?Opportunity?

Examples:

• More motivation

• Fresh vegetables

• Longer walks

Summer

Challenge?Opportunity?

Examples:

• Ice cream

• BBQs

• Holidays

• Fresh fruit

• Salads

Autumn

Challenge?Opportunity?

Examples:

• Comfort food

• Pumpkin

• Apples

• Soups

Winter

Challenge?Opportunity?

Examples:

• Chocolate

• Christmas

• Dark evenings

• Warm homemade meals

• Slow cooker recipes

Every season brings both challenges and advantages.

Seasonal Foods

"What fruits and vegetables are in season right now?"

"Why might eating seasonal foods help with weight management?"

• Fresher

• Better flavour

• Often cheaper

• Encourages variety

• Higher fibre

• Filling

• Less reliance on processed convenience foods

Building meals around vegetables naturally helps with fullness.

Reflection

Question 1

"What eating habit tends to appear when the seasons change for you?"

Examples:

• More biscuits with tea

• Skipping breakfast

• More takeaways

• Less water

Question 2

"What is one habit you'd like to keep all year round?"

Examples:

• Eating breakfast

• Drinking enough water

• Having vegetables at lunch

• Walking after dinner

Practical Tips

Introduce the idea of small seasonal adjustments instead of major diets.

In colder weather

• Choose homemade soups.

• Use slow cooker meals packed with vegetables.

• Enjoy warming porridge instead of sugary cereals.

In warmer weather

• Keep chopped fruit visible.

• Stay hydrated before assuming you're hungry.

• Choose lighter meals that still include protein.

All year

• Fill half the plate with vegetables.

• Keep healthy snacks available.

• Plan ahead for seasonal celebrations.

• Enjoy treats mindfully rather than feeling guilty.

"One small change I'll try this season is..."

• Drink more water.

• Add vegetables to dinner.

• Make homemade soup.

• Eat fruit before reaching for biscuits.

• Go for an evening walk.

Encourage everyone to choose one realistic action, not five.

"Healthy eating isn't about having perfect willpower. It's about noticing how our environment influences us and making small adjustments that work for the season we're in. Every season brings different challenges—but it also brings different opportunities."

Remember the four S's:

• Season – Notice how the time of year influences your eating.

• Shop – Choose seasonal fruit and vegetables when you can.

• Swap – Make one healthier seasonal swap instead of changing everything.

• Small steps – Small, consistent changes are more powerful than short-term perfection.

Resource: ChatGPT