Hit on winter, and our dietary practices surprisingly go for a toss. The season brings with it an array of wonderful fruits, vegetables and fresh produce giving you high nutrition and low calories. Here’s a list of winter friendly foods, which should be included in your diet throughout this season. Enjoy them in their various forms and see yourself grow healthier this winter.

• Amla (Indian gooseberry): It is a storehouse of vitamin C and an immune booster, which helps the body stay fit and healthy.
• Grapes: Grapes are a good source of numerous nutrients – quercetin, gallic acid, pectins, calcium, magnesium, B vitamins, vitamin A, and vitamin C.
• Green Leafy: Winter means green leafy vegetables which are abundant in vitamin A (carotenoids) which helps ward off infections; keep skin and hair glowing; and is a blessing for the stomach due to their high fiber content. Mustard leaves, bathua, spinach, methi, radish leaves, coriander leaves and dil leaves are extremely rich in calcium and iron.
• Guavas: Laden with higher concentration of vitamin C, 1 guava is enough to beat other citrus fruits.
• Peas: Green pods are one of the rich sources of proteins amongst the vegetable group and rich in fibre as well.
• Tomatoes: A must in winter kitchen, tomatoes are rich in β and α carotene, lycopene, vit C, potassium, folate and fibre.
• Mushrooms: Mushrooms are very low in calories, carbs, virtually fat-free and rich in proteins and minerals (potassium & selenium). They are also the only vegetable to naturally contain the only vegetable to naturally contain Vitamin D (certain species).
• Nutty & nutritious nuts: nuts are heart-friendly tiny pods which are great source of nutrients like ω-3 fatty acids, vitamin E, magnesium, fiber and phytosterols. Almonds, Flax seeds, Peanuts, Til Seeds / Sesame seeds and Walnuts are good examples of healthy nuts.
• Eggs: A great source of protein, iron and also contain biotin, these nutrients in an egg play a role in helping the body metabolise proteins, carbs and fats. But make sure you have them in only boiled or poached form.
• Oily Fish: Good sources of vitamin D and ω-3 fats that will help prevent mood swings by elevating the serotonin levels in body.

Winter meal basics:

In winter, the days are short, but to make it healthy and keep you safe, it is important you start it with warm and healthy drinks.

• Start your day with a glass of warm water.
  • Waking up: Choose either a lemon-mint tea OR ginger-masala tea.
• Break the over-night fast with:
  • A handful dry fruits (3 almonds+ 2 walnuts) + Paushtik poha + Apple-dates milk shake.
• Munch on healthy snack:
  • A cup of boiled corns OR bowl of moong sprouts.
  • Apple-Beet-Carrot juice.
• Lunch:
  • Chappatis made of jowar, bajra, maize or ragi flour.
  • Mixed vegetable low fat sabzi.
  • Plain curd and jaggery.
• Tea time:
  • Nutrella vegetable tikki.
  • Mushroom OR green peas soup.
• Dinner:
  • Dalia khichdi + spinach raita OR
  • Sarso saag + makka roti
• End your day with a glass of warm milk.

Nutri-care tips & hints:

• Maximum nutrients from as much natural foods as you can.
• Moisturize from within. Sip on natural refreshing drink like lemon juice, coconut water, or any other fruit juice.
• Snack on a platter of brightly colored fruits or veggies.
• Opt for healthy cooking methods viz. steaming, stir-frying, grilling, roasting and sauté.
• Learn to differentiate between an urge & true hunger.

This winter, stay warm and stay healthy with these winter refreshing health ideas.