Winter Health And Diet Tips

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.

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