By Nmami Agarwal
It’s the season to slurp warm soup and have a comfort food. But most of us gorge on unhealthy food, which in a long run can affect our body. In today’s fast pace life, we must have food which helps in having a fit body and also helps in maintaining our health. So, do we pick food, just for comfort or is there more to it? Well, this season calls for protection against flu and cold so, we should try to include a wide variety of fruits and vegetables that are in season. Which might help us to have a good immunity.
So what are the guidelines that we should follow? Let’s check out down below the winter food guide!!!
- Eating for immunity: A healthy immunity is best to ward off common cold and flu. It’s important to have a good immunity. Foods that top the immunity boosting list are citrus fruit, broccoli, pumpkin, sweet potato, and spinach. These foods are rich in antioxidants, vitamin C and beta-carotene
Pro tip: Pre-heat oven to 450 C. On a baking tray toss some olive oil, salt, sweet potatoes, and pepper. Roast for 35 minutes and have this quick snack in winter.
- Nuts and seeds day: Nuts and seeds are warming foods and are a good source of are good source of essential vitamins like omega 3, zinc, vitamin k and potassium. It plays an important role in wound healing, detoxification and immune functions. Nuts like almonds, walnuts, chestnuts, sunflower seeds and pumpkin seeds are must have.
Pro tip:Soak almond overnight, peel off its skin and have it or you can use dry fruits on your desire cereals and halva.
- Maintain your vitamin D: Winter is the time when we long for the sun. But we can’t get enough of Vitamin D that has been linked to healthy bones and may reduce the risk of some types of cancer. To maintain the balance of these vitamins you need to add salmon, tuna and mushrooms and eggs in your diet.
Pro tip: Baked fish and boiled egg in your diet will help you to have a good amount of vitamin. Along with these try to get some sunlight.
- Hydrate yourself: Dehydration doesn’t disfavor the cooler months. It’s important to hydrate oneself but drinking water is quiet, challenging in this month so a good alternative would be to have lots of fruits and soup.
Pro tip:A good bowl of a seasonal mix vegetable soup will rejuvenate your body and with the right ingredients, can be a healthy option.
- Be active: Being active is a laborious task in winter, as leaving the warm and cozy bed is a bit difficult. But with proper exercise one can boost your immune function, decrease stress and keep your weight down.
Pro tip: A Classicpairing of ginger and pear warm smoothie can help you in your morning routine.
- Have dairy products in moderation:The Dairy product should be used in moderation. Have milk with almond or turmeric as itbe more beneficial. Curd should be avoided in the winters, as it increases secretions from the glands, increasing the mucus secretion. As people, generally affected by cold and flu, might have more complication.
Pro tip:Add nuts or turmeric in milk to make it a healthy option.
- Fried foods: In the winter season, we tend to love foods that are hot and spicy and so, we gorge on fried foodswhich have an excess quantity of trans-fat, that adds up to your total calorie consumption without providing any good nutrients.
Pro tip: Baked vegetable nuggets could be a good substitute for your winter craving.
- Non-seasonal foods: Fruits and vegetables that are not in the season should be avoided as we cannot determine the freshness of these. Intake of seasonal fruit should be a priority as they help us to boost our body metabolism.
Pro tip: Chop all the seasonal fruits and vegetables of your choice. Add a pinch of cinnamon powder, salt and pepper. This bowl of goodness will provide you with a good dose of nutrition.
- Say no to sugar:When the wind is howling outside, we tend to have comfort foods that are high on sugar. As we know high sugar intake is linked with weak immunity and makes the body lethargic.
Pro tip: Instead of using sugar, you can use Jaggery or coconut nectar in your favorite halwa or sheer.
- Binge eating season: Often we are in hibernation mode during winter, as we tend toeat more and crave more food. Counter binge eating with activities or have small dose of foods.
Pro tip: Eating small dose of nuts and fruit salad will be a good substitution of processed foods.
Over to you
Flu season is at its peak. Good nutrition packed with vitamins and minerals will certainly help boost your immune system. A good hand sanitizer is very important to stop contagious infections. Use a good moisturizer to stop the winter skin havoc. Consult a nutritionist for a better diet plan.