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As the colder weather arrives and the days become shorter, many of us find ourselves reaching for comfort food, sugary snacks and warming drinks.

But making a few simple changes to what you eat could help you get more of the vitamins, minerals and nutrients your body needs throughout the winter months.

There is no magic food that can stop you catching a cold or flu, and no single ingredient can suddenly boost your immune system. However, eating a varied, balanced diet can help support your body’s normal immune function.

Here are eight easy food swaps worth trying this winter.

1. Swap sugary breakfast cereal for porridge

A bowl of porridge is a warming and affordable breakfast when temperatures start to drop.

Oats provide fibre, which can help you feel fuller for longer. Add sliced banana, berries or a handful of nuts for extra variety.

You can still enjoy your favourite cereal, but replacing it with porridge a few mornings a week is an easy change.

2. Swap crisps for a handful of nuts

Crisps are an easy snack to reach for, particularly when you’re relaxing at home.

But unsalted nuts offer fibre, protein and a range of nutrients, including vitamin E and magnesium.

Almonds, walnuts and hazelnuts are all good options. Just remember that nuts are energy-dense, so a small handful is usually enough.

3. Swap white bread for wholemeal bread

Choosing wholemeal or granary bread can increase the amount of fibre in your diet.

Fibre is important for digestive health, and wholegrain foods also provide a range of vitamins and minerals.

Try making the switch for sandwiches, toast and lunchtime snacks.

4. Swap sugary drinks for water or herbal tea

When it’s cold outside, it can be tempting to drink more hot chocolate, sugary coffees and fizzy drinks.

You don’t have to give them up completely, but try alternating them with water or unsweetened herbal tea.

Staying hydrated is important throughout the year, even when you don’t feel as thirsty as you do in summer.

5. Swap sweets for oranges, kiwi fruit or berries

If you regularly reach for sweets in the afternoon, try keeping some fruit nearby.

Oranges, kiwi fruit and strawberries are sources of vitamin C, which contributes to the normal function of the immune system.

Frozen berries can also be a convenient and affordable option, particularly when fresh fruit is more expensive.

6. Swap some processed meat for oily fish

Sausages, bacon and other processed meats are popular comfort foods, but try including oily fish in your meals too.

Salmon, sardines and mackerel provide omega-3 fatty acids, while oily fish is also one of the few natural food sources of vitamin D.

The NHS recommends eating at least two portions of fish each week, including one portion of oily fish.

7. Swap some creamy soups for vegetable-packed soups

Soup is one of the easiest meals to enjoy during winter.

Instead of relying on cream-heavy varieties, try homemade or shop-bought vegetable soups containing carrots, tomatoes, lentils, peas or beans.

These ingredients can provide fibre, vitamins and minerals, while making a filling lunchtime meal.

Check the salt content of ready-made soups, as some can be surprisingly high.

8. Swap butter-heavy cooking for olive oil

Small changes in the kitchen can make a difference over time.

Try using olive or rapeseed oil instead of butter for some cooking and dressing. These oils contain more unsaturated fats, which are generally preferable to eating too much saturated fat.

You don’t need to change every recipe, but making the swap where practical is a simple place to start.

Don’t forget vitamin D this winter

Food is only part of the picture.

During autumn and winter, the UK government advises everyone to consider taking a daily supplement containing 10 micrograms of vitamin D.

This is because there is not enough sunlight in the UK during these months for most people to make sufficient vitamin D through their skin.

Vitamin D is important for healthy bones, teeth and muscles, as well as normal immune function.

Taking more than the recommended amount is not necessarily better, so check with a pharmacist or GP if you’re unsure what is suitable for you.

Small changes can make a difference

Eating healthier during winter doesn’t mean giving up everything you enjoy or following a strict diet.

Adding more fruit and vegetables, choosing wholegrains, including a variety of protein sources and staying hydrated are all useful steps.

You don’t have to make all eight changes at once. Even starting with two or three simple swaps could help you build healthier habits that last beyond winter.