Winters are here! In winters we automatically feel the craving for all things warm and delicious. We tend to eat more in winters. And it is said that food gets digested well in this season. This can be a reason why we crave delicious, mouth-watery fried warm foods. As the temperature drops, the chances of infections rise. In fact, it is all the more important to balance out all the nutrients to keep diseases and infections at bay and provide our body with the necessary nutrition to stay warm and fit.
Balanced diet plan –
Carbohydrate – Makke ki roti and bajre ki khichdi. You can have millets. Millets are loaded with antioxidants, free from gluten and help to keep the body warm since they are nutrient-dense.
Fats – Fat keeps us warm and nourished during the harsh weather. One can use ghee or mustard oil as the medium of cooking during winters. Nuts and fruits like walnuts, almonds, cashews and pistachios keep you warm and contain all the essential fatty acids.
Proteins - Some winter seasonal vegetables such as peas, beans and spinach are enriched with protein. We all should include these in our daily diet. Fish, meat and eggs are great sources of good quality protein and can be incorporated by non-vegetarians into a balanced diet for the winter season. Milk and milk products are rich in protein which includes paneer and curd. You can have curd in winters as it is a great probiotic and necessary for digestion.
Vitamins and minerals - Vitamins and minerals are what help keep diseases and infections at bay. Seasonal fruits such as guava, amla, and oranges are nutrient-dense. Seasonal green leafy vegetables that include spinach, saag, methi and pudina contain chlorophyll and are extremely healthy for the body. Root vegetables such as sweet potato, beetroot, radish and turnip are also immensely nutritious for winters.
Fiber and water - People tend to skip drinking water as the feeling of thirst reduces. They can hydrate themselves with other sources like Haldi doodh, teas, soups. Fiber is an integral part of a balanced diet since it helps keep digestion processes smooth. Seasonal fruits and vegetables can help to attain the optimum requirement of fiber.