Winter golf can be some of the best golf – no blistering sun, quieter courses, endless runout on the fairways and a chance to work on your game without the pressure of competition. But with that slower pace and cooler air comes the silent threat: comfort eating.

Between the clubhouse pie, the halfway house muffin, and that third warm cappuccino calling your name, it’s easy to justify ‘fuelling up’ with more than your body actually needs. And let’s be honest – most of us move less off the course during winter, too.

So how do you keep energy levels high for your round without adding centimetres to the waistline? It’s all about smart choices – on and off the course.

WHY WE EAT MORE IN WINTER

The colder it gets, the more we crave warm, rich, carb-heavy food. It’s biological – our bodies want to conserve heat and energy. But unlike the survival days of old, we now have heated homes, jackets and golf carts. We don’t need to bulk up for winter.

Common winter nutrition traps:

• Eating too much between meals ‘just to stay warm’.
• Skipping hydration because you don’t feel thirsty.
• Treating every round as a mini-holiday from your normal habits.

If you can spot the pattern, you can shift it.

ON-COURSE SNACKS THAT WORK

During a round, you want slow, steady energy – not blood sugar spikes. Here are a few great snack ideas that won’t weigh you down mid-round:

• Biltong: Protein-rich, low in sugar and perfect for the golf bag.
• Mini boiled potatoes: Cold Woolies potatoes are actually low-glycemic, and easy to carry in your golf bag.
• Hard-boiled eggs: Portable and satisfying.
• Unsalted mixed nuts: Just a small handful goes a long way.
• Low-sugar oat bars: Look for high fibre and natural ingredients.

Aim to snack every five to six holes if your round stretches over four hours, and keep it simple – fuel, not feast.

HALFWAY HOUSE: THE DANGER ZONE

Let’s face it: the halfway house menu often speaks to the heart rather than the body. But that doesn’t mean you’re stuck.

Smart swaps:

• Instead of a pie, try a toasted sandwich with egg, tomato and a sprinkle of cheese.
• Instead of chips, ask if they can do a boiled egg, yoghurt or even a small salad box.
• Instead of sugary hot drinks, go for a black coffee, tea or cappuccino with minimal sugar.

Most halfway houses will accommodate a simple request if you ask nicely. And if not, there’s no shame in bringing your own snack box – it’s becoming more common with golfers who take their health seriously.

OFF-COURSE HABITS MATTER TOO

How you eat during the week affects your body and your golf more than one or two meals on the course. Winter’s a great time to:

• Switch to hearty, healthy meals – think slow-cooked stews, soups with lean protein, roasted veg and whole grains.
• Drink water anyway – dehydration still affects focus and energy, even when you’re not sweating.
• Avoid skipping meals – skipping breakfast before a round leads to overeating later.
• Plan your indulgences – enjoy your treats, just don’t let them be your default.

Fuelling well in winter isn’t about dieting – it’s about staying sharp, strong and consistent. A few small changes can help you feel better, play better and avoid the frustration of starting spring with extra kilos to shift.

Your swing doesn’t need extra insulation. Eat smart. Play well. Stay strong.

TYRONE WINFIELD/SUNSHINE TOUR/PERFECT EXPOSURE/TRISTAN JONES/LET