The much awaited winter season is here! Once the temperature drops, we automatically crave all things hot and delicious. While it is tempting to drink hot jalebis or sweet gulab jamuns, we should resist the craving and eat a balanced diet even during the winter season. In fact, to keep diseases and infections at bay it is more important to balance all the nutrients and provide our body with the necessary nutrition to stay warm and fit. Consultant nutritionist Rupali Dutta says, “In winters, our body works more efficiently during winters as it has to keep our body temperature normal. This improves metabolism and utilizes nutrients better. begins.”
Here’s how to incorporate 5 food components into your balanced winter diet:
1. Carbohydrates
Carbohydrates are the first and most important component of a balanced diet. Whole grains are some of the healthy carbohydrates to include in your diet. Whether you want to eat makki ki roti or hot bajra khichdi – there are many recipes that you can try. Consultant nutritionist Rupali Dutta also recommends eating millet in some form or the other. “Millet They are excellent because they are whole grains, most are gluten-free, full of antioxidants, and being rich in nutrients that help keep the body warm. This will not only give your body a welcome relaxation but will also give your body all the necessary nutrients,” she says.
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Balanced Diet for Winters: Millet is an essential grain during the winter season.
2. Protein
There are many good sources of protein for winter. Some winter seasonal vegetables like peas, beans and spinach are also rich in protein. Fish, meat and eggs are excellent sources of good quality protein and can be included in a balanced diet for the winter season. Dutta recommended,winters It is a good time to eat an egg, as it is a complete protein. Vegetarians can get equally good quality protein by combining pulses and cereals. The protein quality of the food increases rather than separates the two.”
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Balanced Diet for Winters: Eggs are an excellent source of protein.
Milk and milk products can also be rich in protein. It includes cottage cheese and yogurt. It is a myth that we should not consume curd in winters as its benefits outweigh the negatives. Datta advises, “Yogurt can still be taken in winters as it is a good probiotic and is essential for digestion. Have it at room temperature, but don’t forget to leave it out.”
3. Thick
In the winter season, healthy fats like white butter appear on our plates as part of a balanced diet. The reason we consume fats is that they keep us Hot and nourished during harsh weather. Nutritionist and Macrobiotic Health Coach Shilpa Arora says that ghee is a must in winters, “Ghee should be the cooking medium during winters. Mustard oil can also be used.”
Nuts and dry fruits also come under the winter essentials of a balanced diet. “The nuts and seeds keep you warm and contain all the essential fatty acids. Eat pecans, walnuts, almonds, cashews and pistachios,” says Arora. Seeds such as pumpkin and sunflower can also be used as concentrated sources of energy that are packed with antioxidants.
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Balanced diet for winters: Go ahead and consume nuts and seeds this winter.
4. Vitamins and Minerals
Vitamins and minerals are what help keep diseases and infections at bay. We see an abundance of Indian gooseberry aka amla along with seasonal fruits like orange and guava. These should be consumed as part of a balanced diet to maintain good health. “All seasonal fruits and vegetables Available during that period are nutrient-dense. Therefore, the best way to eat well during winters is to have variety and choose all the colorful fruits and vegetables,” advises Rupali Dutta.
Leafy greens like spinach, greens, fenugreek and mint are also seen a lot in winter. According to Shilpa Arora, “70% winter greens should be included in your diet. They contain chlorophyll and are extremely healthy for the body.” Root vegetables like sweet potatoes, beets, radishes and turnips are also extremely nutritious for winter. Both cauliflower and broccoli are cruciferous vegetables which are a must eat during the winter season.
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Balanced diet for winters: Beetroot soup can also hydrate and fulfill your fiber requirement.
5. Water and Fiber
Last but not least, water and hydration are important during the winter. Some people give up drinking water due to less feeling of thirst. However, there are other ways to stay hydrated. SoupFor example, nourish and hydrate at the same time. It is best to avoid cold drinks and fresh juices. Tea and coffee are also consumed in the winter months to stay hydrated, however, Rupali Dutta says that consumption should be limited. “Don’t take more than two or three cups, and don’t take it with your meal because half your Nutrients Will be blocked and will not be absorbed. Try turmeric tea, ashwagandha tea, and teas with other fruit extracts that are warm and soothing,” she suggests.
Balanced Diet for Winters: Healthy herbal teas can be a great way to hydrate.
Fiber is an integral part of a balanced diet as it helps keep the digestion process smooth. Fruits, vegetables, dried fruits can all help load up the fiber content. winter. Shilpa Arora concludes, “Digestion is better in winter so have all your pumpkin and beetroot and carrot pudding. Flaxseed powder and oats are also recommended.”
Disclaimer: This material, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more details. NDTV does not take responsibility for this information.
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