If you want to approach 2025 feeling like the best version of yourself, you’ve come to the right place. To find out which winter ingredients can help you keep your body healthy and how to incorporate them into your next meal, we asked Dr Kiran Soni, Head of the Department of Nutrition and Health at Yatharth Hospital Greater Noida, about the essential elements of a healthy winter diet. Read also | Winter can be a time of culinary abundance. Expert Tips for Healthy Eating
“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. A well-balanced winter diet can prepare your body to fight off seasonal illnesses while keeping your skin and energy intact, she said.
Winter diet to nourish your body
According to Dr Kiran Soni, a nutritious winter diet is your best defense against the cold and its associated challenges. By favoring seasonal products, healthy fats, and immunity-boosting superfoods, you can ensure your body stays warm, healthy and energized, she said. Combine that with proper hydration and balanced meals, and you’re ready to enjoy a vibrant, disease-free winter season.
Here’s what Dr. Kiran Soni recommends you do:
Adopt seasonal vegetables
Winter offers a range of fresh produce, nutrient-rich vegetables both delicious and healthy.
⦿ Root Vegetables: Carrots, sweet potatoes, radishes and turnips are rich in vitamins A and C, essential for boosting immunity and maintaining healthy skin.
⦿ Leafy greens: Spinach, mustard greens and fenugreek are rich in iron, calcium and antioxidants, which help fight fatigue and promote bone health.
⦿ Cruciferous Vegetables: Broccoli, cauliflower, and cabbage are high in fiber and great for detoxifying your system.
⦿ How to enjoy: Roast vegetables with olive oil and spices like cumin and turmeric, or prepare warming soups and stews for a hearty meal. For cooking green leafy vegetables, the use of mustard oil is recommended
Incorporate whole grains
Whole grains are a great source of complex carbohydrates, which provide long-lasting energy and keep you active on colder days.
⦿ Options: Millets like ragi and bajra, along with oats, quinoa and brown rice, are ideal choices.
⦿ Benefits: These cereals are not only energy boosters, but also help maintain digestive health thanks to their high fiber content.
⦿ Recipe Idea: For a comforting breakfast, start your day with a bowl of warm millet porridge topped with nuts, seeds and a drizzle of honey.
Stock up on healthy fats
Healthy fats are essential in winter to keep your skin hydrated and your joints supple, as the cold can cause dryness and stiffness.
⦿ Nuts and Seeds: Almonds, walnuts, flax seeds and chia seeds are rich in omega-3 fatty acids, which improve brain and heart health.
⦿ Cooking Fats: Ghee, coconut oil and olive oil can be used in moderation to prepare tasty and nutritious meals.
⦿ Other sources: Include avocados and fatty fish like salmon in your diet for an extra boost of healthy fats.
⦿ Quick fix: snack on a handful of toasted nuts or sprinkle chia seeds into your smoothies.
Boost Immunity with Superfoods
Winter is cold and flu season, so it’s essential to include immunity-boosting foods in your diet.
⦿ Garlic and Ginger: These natural anti-inflammatory and antimicrobial ingredients are great for preventing seasonal infections.
⦿ Citrus fruits: Oranges, lemons and Indian gooseberries (amla) are rich in vitamin C, an essential nutrient for boosting immunity.
⦿ Turmeric: Known for its anti-inflammatory properties, turmeric can be consumed in warm milk for a comforting and healthy drink.
⦿ Pro tip: Add freshly grated ginger to your tea or make a zesty vinaigrette with lemon and honey.
Stay warm with hearty drinks
A hot drink is instant comfort in winter, and choosing the right drinks can make a big difference.
⦿ Herbal teas: Infusions made from ginger, chamomile or peppermint are soothing and help digestion.
⦿ Spiced Milk: Golden milk (milk with turmeric and spices) is a great option to promote sleep and immunity.
⦿ Broths and soups: Light broths or soups made from vegetables, chicken or lentils are hydrating and nourishing.
⦿ Idea: To stay warm without extra calories, swap sweet hot chocolate for spiced green tea or a bowl of tomato soup.
Favor proteins
Protein is essential in winter to maintain muscle health, repair tissues and support the immune system.
⦿ Vegetarian options: Legumes, lentils, paneer and tofu are excellent sources of plant-based protein.
⦿ Non-vegetarian options: Eggs, fish and lean poultry are great choices for non-vegetarians.
Healthy meal idea: A bowl of lentil soup with wholemeal bread or grilled chicken with steamed broccoli makes a balanced meal.
Don’t forget about hydration
Cold weather often reduces our thirst, but staying hydrated is essential to overall health.
⦿ Warm liquids: Drink warm water, herbal teas or light broths throughout the day to stay hydrated and improve circulation.
Disclaimer: This article is provided for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have regarding a health problem.