A Healthy Winter Diet

healthy diet in winter

A healthy lifestyle is incomplete without a healthy diet. A healthy diet comprises of eating a variety of vegetables and fruits that provide us appropriate nutrients which we require to maintain our nutrition and be energetic all day long. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals.

What happens when someone mentions winter? The first thing that strikes your mind is heavy, itchy woollen clothes, chapped lips and cracked heels. Sure winter is all of this, but this is the best season to improve your immunity. During this time, people feel hungrier and it is amazing to know that our body engine works better in the winter, improving digestion. This aids in providing more nourishment to the body. So here are few tips by Ms. Rinki Kumari, Chief  Dietitian, Fortis Hospital.

Foods that keep you warm In Winter    

In winter, body craves for rich food diet which provides you warmth along with nourishment. For this you can consume warming foods to satisfy your craving. Any vegetable that takes time to grow, and in which the edible part grows beneath the surface of the ground is usually a good vegetable to consume in winter.

Animal foods

They fall into the warming category, which includes meat, fish and poultry. They are an amazingly high source of protein and help you to develop stronger muscles.

Whole Grain Cereals and Pulses

Whole-grain cereals, proteins and healthy fats too provide you much-needed energy to stay warm, like Corn and Bajra Roti which have the warmth-giving quality. Such food items fuel your body to combat the cold weather.


healthy diet in winter

The beta-carotene in carrots is an excellent source of vitamin A and a powerful anti-oxidant.

White radish, onion and garlic (dry and spring varieties)

healthy diet in winter

 These are rich in Isothiocyanates and Indoles, Phytochemicals that help prevent cancer.

Potatoes and yams

healthy diet in winter

The very basic importance of them is that they provide you the much-needed energy to go through a long and hectic day.

Leafy greens

Methi, Palak, Sarson are a good source of beta-carotene and Vitamin C – both are powerful antioxidants that helps you fight diseases and build strong immunity. Others are coriander, amaranth, celery, radish greens, etc.

Other vegetables

healthy diet in winter

These other vegetables include, Green beans (broad beans) and peas that are all high energy and high-protein vegetables

Fresh and Dried Fruits

 Certain dry fruits like Dates are warm in nature and are highly recommended in the winter months. They are a great source of fibre, iron, magnesium, calcium and vitamins (C and B3), along with this also they keep our energy levels high. Oilseeds (sesame seeds) are also a great source of warming foods.

Papaya and Pineapple

healthy diet in winter

They are believed to provide you warmth and energy to tackle the frezzing cold temperature. Amla is loaded with Vitamin C, and is very good to step up your immunity. That’s the reason why ‘amla juice’ and ‘amlamuraba’ are available in plenty during winter.

Herbs and Seeds

healthy diet in winter

Basil (tulsi) is an herb that protects you against colds, fever and also strengthens your immunity. Ginger is a very warming food and you can even use the dry ginger powder to make tiny ladoos with jaggery and ghee for combating winter chills.



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