In winter, the weather is cold, and the elderly are vulnerable to the cold. In normal life, we should pay attention to keeping warm and make corresponding adjustments in diet to cope with the climate change. However, different people's diet methods are different and should be treated differently. Studies have proved that the cold in winter affects the endocrine system of human body, which increases the secretion of thyroxine and adrenaline, thus promoting and accelerating the decomposition of three kinds of heat source nutrients, namely protein, fat and carbohydrate, so as to enhance the body's ability to keep out the cold, thus causing excessive heat loss. Therefore, nutrition in winter should be based on increasing heat energy, and foods rich in carbohydrates and fats can be appropriately ingested. If we ignore the physiological cold tolerance of the human body, but blindly rely on food to keep out the cold, and eat too much high-calorie and high-fat food and alcohol, we will lose weight in the winter, which will bring many adverse effects to those who are already fat or have poor cardiovascular function. Therefore, properly regulating winter recipes and food intake is the key to self-care in winter. People who are weak and have no serious diseases can properly choose some foods that can be used as medicine and food, such as red dates, Gordon Euryale seeds, coix seeds, peanut kernels, walnut kernels, black sesame seeds, lotus seeds, yams, lentils, longan, hawthorn, maltose, etc., according to their actual physical conditions, and then cooperate with nutritious foods to achieve the purpose of keeping out the cold and tonic. Obese people should eat less and eat more meals. For obese people, winter is a good time to lose weight. At this time, obese people should have a light dinner and eat less. At night, due to the great dysplasia of human body, nutrients are easy to be converted into fat and stored. At the same time, low activity at night and rich dinner will cause blood lipids to increase and easily deposit on the blood vessel wall, which will lay a hidden danger for arteriosclerosis. Eat more and exercise more. Studies show that fat people and thin people consume roughly the same amount of heat at night. The key is that during the day, fat people are less active and their internal activities tend to be slow, so that heat energy accumulates and turns into fat. Generally speaking, fat people had better eat less and eat more meals: dividing the same food into more than five times, compared with three meals a day, the nutrient intake is not lost, but the calories generated in the body are much less. This is because when the food intake per meal is reduced, the blood insulin level can be reduced and the burning of fatty acids can be increased. In the cold winter, many women feel cold all over, especially in the peripheral parts such as hands and feet. Women should increase their intake of inorganic salts and vitamins in winter, especially calcium and iron. Eat more green vegetables and foods with high iron content, such as egg yolk, beef, liver, kidney, kelp and beans. Drink less tea because tannic acid in tea will hinder the absorption of iron. Nutritionists point out that women should consume18mg of iron every day. Women who are afraid of cold should not only ensure a certain amount of food and consume enough calories, but also consciously eat more foods rich in iron, such as animal liver, mutton, beef, fish, eggs, black fungus, milk, beans and green leafy vegetables, and also eat more foods containing more iodine, such as kelp, jellyfish, marine fish and shrimp skin. In this way, the phenomenon of cold hands and feet in winter will be alleviated.