If you want to start 2025 as the best version of yourself, you’ve come to the right place. To know which winter foods help keep your body healthy and how to incorporate them into your next meal, we spoke to Dr. Kiran Soni, Head of Nutrition and Health, Greater Noida Yasas Hospital, Health We asked him about the key points of winter meals.
“It’s the perfect time to enjoy hearty meals and nutritious foods that not only keep you warm, but also boost your immunity, energy levels, and overall health. A balanced winter diet is… “Prepare your body to fight seasonal illnesses while keeping your skin and health intact. Your energy remains intact,” she said.
Winter meals that nourish your body
According to Dr. Kiran Soni, a nutritious winter diet is your best defense against cold weather and the challenges that come with it. Including seasonal produce, healthy fats, and immune-boosting superfoods can help keep your body warm, healthy, and energized, she said. Combine this with proper hydration and a balanced diet and you’ll be ready to enjoy a healthy and disease-free winter.
Dr. Kiran Soni recommends:
Enjoy plenty of seasonal vegetables
In winter, there are many delicious, healthy and nutritious fresh vegetables.
Root vegetables: Carrots, sweet potatoes, radishes, and turnips are rich in vitamin A and vitamin C, which are essential for boosting immunity and maintaining healthy skin.
Leafy greens: Spinach, mustard greens, and fenugreek are rich in iron, calcium, and antioxidants that fight fatigue and promote bone health.
Cruciferous vegetables: Broccoli, cauliflower, and cabbage are rich in fiber and great for detoxifying your body.
To serve: Roast vegetables or make hot soups and stews with olive oil and spices like cumin and turmeric for a hearty meal. We recommend using mustard oil when cooking green and yellow vegetables.
incorporate whole grains
Whole grains are a good source of complex carbohydrates, providing long-lasting energy and keeping you active on cold days.
Options: Millet grains like ragi and bajra, oats, quinoa and brown rice are ideal options.
Benefits: These grains not only boost your energy but also help maintain digestive health due to their high fiber content.
Recipe idea: For a comforting breakfast, start your day with a bowl of warm millet porridge with nuts, seeds and a drizzle of honey.
Eat plenty of healthy fats
Cold weather can cause dryness and stiffness, so healthy fats are essential to keep your skin hydrated and your joints supple during the winter months.
Nuts and seeds: Almonds, walnuts, flaxseeds, and chia seeds are rich in omega-3 fatty acids that improve brain and heart health.
Cooking fats: Ghee, coconut oil, and olive oil can be used in moderation to prepare delicious and nutritious meals.
Other sources: To get more healthy fats, include avocados and fatty fish like salmon in your diet.
Easy solution: Eat a handful of roasted nuts or sprinkle some chia seeds in your smoothie.
Boost your immunity with superfoods
Winter is the season for colds and flu, so it’s important to include foods that boost immunity in your diet.
Garlic and ginger: These natural anti-inflammatory and antibacterial ingredients are great for fighting off seasonal infections.
Citrus fruits: Oranges, lemons, and Indian gooseberries (amla) are rich in vitamin C, an important nutrient for strengthening immunity.
Turmeric: Known for its anti-inflammatory properties, turmeric makes a soothing and healthy drink when added to warm milk.
Pro tip: Add freshly grated ginger to your tea or make a tangy salad dressing with lemon and honey.
Warm up with a hearty drink
Hot drinks provide instant comfort in winter, but choosing the right one can make a big difference.
Herbal teas: Decoctions made from ginger, chamomile, or peppermint are soothing and aid digestion.
Spiced milk: Golden milk (milk with turmeric and spices) is a great option to promote sleep and immunity.
Soups and Broths: Light soups and broths made with vegetables, chicken, and lentils can help keep you hydrated and nourished.
Idea: To warm up without adding extra calories, replace sweet hot chocolate with spiced green tea or tomato soup.
prioritize protein
During the winter, protein is essential to maintain muscle health, repair tissue, and support your immune system.
Vegetarian options: Legumes, lentils, paneer, and tofu are good sources of plant protein.
Non-vegetarian options: Eggs, fish, and lean chicken are excellent options for non-vegetarians.
Healthy meal ideas: Pair lentil soup with whole wheat bread or grilled chicken and steamed broccoli for a balanced meal.
Don’t forget to stay hydrated
Although cold weather often reduces thirst, staying hydrated is essential to your overall health.
Hot drinks: Drink warm water, herbal tea, or light soups throughout the day to stay hydrated and improve circulation.
