Winter Diet: Stay Healthy and Warm

Mrs. Preethi R. Nair, Chief Clinical Nutritionist, SUT Hospital, Pattom

Winter is the season when our body demands extra warmth and nourishment to combat the cold and stay energetic. A well-planned diet not only keeps you warm but also strengthens immunity to fight common winter ailments like colds and flu. Here’s how you can create a balanced winter diet to stay healthy.

Start Your Day Right

Begin your day with a glass of warm water infused with lemon or ginger. This helps detoxify your system and boosts metabolism. Pair it with a hearty breakfast like oatmeal, stuffed parathas with yogurt, or whole-grain toast with eggs. Seasonal fruits like oranges, guavas, and pomegranates provide a much-needed dose of vitamin C.

Lunch for Warmth and Nutrition

A wholesome lunch during winter should include warm soups, whole grains like millet or quinoa, and seasonal vegetables such as spinach, carrots, and radish. Add a protein source like grilled chicken, fish, paneer, or legumes. A small serving of pickles or chutneys can enhance flavor while providing probiotics.

Evening Snacks and Dinner

Evenings call for hot beverages like masala chai, ginger tea, or turmeric milk. Pair these with roasted peanuts, chickpeas, or baked sweet potatoes. Dinner should be light yet nourishing, with options like vegetable stew, lentil soup, or stir-fried veggies with chapati or rice.

Winter Nutrition Tips

• Spices like ginger, garlic, and turmeric boost immunity and keep you warm.
• Include healthy fats like ghee, nuts, and seeds for energy and warmth.
• Sip on warm water to stay hydrated.
• Spend time outdoors for Vitamin D.

By focusing on seasonal produce and warm, nutrient-dense meals, you can enjoy winter without compromising your health.

Summary for LinkedIn: A winter diet should focus on warm, nutrient-rich foods to boost immunity and provide energy. Start your day with warm water or herbal tea, enjoy seasonal fruits, whole grains, and soups. Incorporate spices like ginger and turmeric, healthy fats, and stay hydrated with warm beverages to stay healthy this winter.