Winter can be tough. Days are short, nights are long, and there's always something happening. Add to that, the cold weather can make you feel slow and tired. Amy Goodson, a dietitian, shares some tips to help you stay alert and full of energy.

Start your day strong with some protein. Goodson suggests a meal like Beef Sausage Savory Oats. This combination of protein and fiber keeps you going till lunch. Breakfast should ideally be eaten soon after waking up to kickstart your metabolism. Research shows that eating two to three meals a day, especially breakfast, can help improve your sleep pattern and decrease cholesterol and inflammation.

Snacking smart is also key. Goodson advises choosing snacks that balance proteins with high-fiber carbs. Yogurt with berries, cheese with whole-grain crackers, or beef jerky with fruit are great options. These snacks help maintain steady energy levels because your brain needs glucose to function properly.

Exercise is another must. Goodson recommends at least 150 minutes of moderate-intensity activity weekly. A simple brisk walk can do wonders. It boosts your circulation and gives you more energy.

Sleep is crucial too. Six in ten Americans say their sleep changes in winter. When days are short, many feel tired earlier. Goodson suggests staying active during the day and having a proper bedtime routine to ensure you get 7-9 hours of sleep.

Lastly, hydration is super important. Goodson emphasizes drinking enough water, especially in winter. Try to drink 8-10 cups daily. It helps transport nutrients and keeps your energy level up.

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