“It’s the perfect season to enjoy hearty meals and nourishing foods that not only keep you warm but also boost immunity, energy levels, and overall health.
Winter diet to nourish your body A nutritious winter diet is your best defence against the cold and its associated challenges, according to Dr Kiran Soni.
By embracing seasonal produce, healthy fats, and immunity-boosting superfoods, you can ensure your body stays warm, healthy, and energized, she said.
Boost immunity with superfoods Winter is the season of colds and flu, making it vital to include immunity-boosting foods in your diet.
Healthy meal idea: A bowl of lentil soup with whole-grain bread or grilled chicken with steamed broccoli makes a balanced meal.
You’ve come to the right spot if you want to start 2025 feeling like the best version of yourself. We asked Dr. Kiran Soni, head of the nutrition and health department at Yatharth Hospital Greater Noida, about the components of a healthy winter diet in order to find out which winter ingredients can support your body’s well-being and how to include them in your next meal.
“This is the ideal time of year to eat filling meals and nutritious foods that will keep you warm while also enhancing your immunity, vitality, and general health. Your skin and vitality can be preserved while your body is ready to fend off seasonal ailments with a well-balanced winter diet,” she said.
Consume a winter diet to fuel your body.
According to Dr. Kiran Soni, the best defense against the cold and its related problems is a healthy winter diet. “You can make sure your body stays warm, healthy, and energized by embracing seasonal produce, healthy fats, and immunity-boosting superfoods,” she said. Together with adequate hydration and well-balanced meals, you’ll be ready for a healthy, disease-free winter.
Dr. Kiran Soni suggests that you do the following.
Accept the seasonality of vegetables.
A variety of nutritious and tasty fresh vegetables are available throughout the winter months.
Root vegetables: Rich in vitamins A and C, which are necessary for enhancing immunity and preserving healthy skin, are carrots, sweet potatoes, radishes, and turnips.
Leafy greens: Rich in iron, calcium, and antioxidants, spinach, mustard greens, and fenugreek support bone health and combat fatigue.
Cruciferous vegetables: High in fiber, broccoli, cauliflower, and cabbage are excellent for cleansing your body.
How to enjoy: For a hearty meal, make warming soups and stews or roast vegetables with olive oil and spices like cumin and turmeric. It is advised to use mustard oil when cooking green leafy vegetables.
Stir in whole grains.
Complex carbohydrates, which give you sustained energy and keep you moving during the colder months, are abundant in whole grains.
Options: Brown rice, quinoa, oats, and millets like ragi and bajra are excellent options.
Benefits: Because of their high fiber content, these grains support digestive health in addition to providing energy.
Recipe suggestion: Eat a bowl of warm millet porridge with nuts, seeds, and honey drizzled over it to start your day off warming up.
Consume plenty of good fats.
Since the cold can cause dryness and stiffness, healthy fats are crucial in the winter to keep your joints flexible and your skin hydrated.
Nuts and seeds: Omega-3 fatty acids, which are abundant in almonds, walnuts, flaxseeds, and chia seeds, enhance heart and brain health.
Cooking fats: When used sparingly, ghee, coconut oil, and olive oil can cook scrumptious and nourishing meals.
Other sources: For extra healthy fat intake, eat avocados and fatty fish like salmon.
Simple solution: Add chia seeds to your smoothies or munch on a handful of roasted nuts.
Improve immunity by eating superfoods.
Since winter is when colds and the flu are most common, it is essential to include foods that increase immunity in your diet.
The natural anti-inflammatory and antimicrobial properties of ginger and garlic make them ideal for preventing seasonal infections.
Citrus fruits: Vitamin C, an essential nutrient for boosting immunity, is abundant in oranges, lemons, and Indian gooseberries (amla).
Turmeric: Known for its anti-inflammatory qualities, turmeric makes a soothing and nutritious beverage when added to warm milk.
Pro Tip: Use lemon and honey to make a zesty salad dressing or add freshly grated ginger to your tea.
Drink plenty of warm liquids to stay warm.
Choosing the right drinks can make a big difference, and a warm beverage is an instant comfort in the winter.
Herbal teas: Ginger, chamomile, or peppermint infusions are calming and aid in digestion.
Soups and broths: Nutritious and hydrating are light soups or broths prepared with lentils, chicken, or vegetables.
Idea: Use spiced green tea or a bowl of tomato soup instead of sugary hot chocolate to stay warm without adding extra calories.
Give protein priority.
Protein is essential for immune system support, tissue repair, and muscle maintenance throughout the winter.
Plant-based protein sources that are suitable for vegetarians include paneer, tofu, lentils, and legumes.
Non-vegetarian options: Lean poultry, fish, and eggs are great options for people who are not vegetarians.
A balanced meal could consist of grilled chicken and steamed broccoli or a bowl of lentil soup and whole-grain bread.
Remember to stay hydrated.
While staying hydrated is crucial for general health, cold weather frequently decreases our thirst.
Warm liquids: To stay hydrated and enhance circulation, sip lightly flavored broths, herbal teas, or warm water throughout the day.
