Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
Healthy Diet chart for winter
Winter knock with chilly winds, cold, cough, and the days get shorter, our bodies naturally crave for warmth and comfort. Along with cozy sweater and drinking hot chocolate on your chair where winter also brings its share of health challenges like frequent cold and always feel energy low.
During winter our immune system and metabolism become more vulnerable and sensitive. That why it becomes important for extra attention like what to eat and what not. By right and guided winter diet chart, so you can overcome all winter challenges and resilient against seasonal illnesses.
Why a special winter diet matter
Winter is not simple weather change it also a complete shift how our body reciprocate with environment in a healthy way. Our metabolism become slows to conserve more energy which naturally crave warm and comfort.
But specially in winter and also colder months, our immune system works more than its capability to fight off infections like cold, coughs, and the flu so we need immunity boosting diet and healthy food for winter.
Key nutrients for winter health
- Vitamin C – Basically its work like a defence system which fight against colds and flu which help our body to produce white blood cell that fight infections virus.
- Protein – This is not for only gym lover it is essential for body works with warm and comfort so your body can adjust.
- Iron & Zinc – Iron try to keep your energy levels up and zinc protect immune system for internal damage best source – spinach, jaggery and whole grains.
- Vitamin D – Due to shorter day sunlight reach on earth very low, so vitamin D levels tend to drop in winter affecting immunity and mood.
Top immunity – boosting winter foods
- Amla – A small pieace of amla is part of seasonal diet plan and amla are packed with vitamin C that strengthens immunity, improve digestion and enhance skin glow.
- Ginger And Garlic – Come on this is most common ingredient in our kitchen which works as antibiotics and ginger keep the body warm and help in digestion that supports heart health also.
- Root Vegetables – You will multiple rooted vegetables in your nearest grocery market like carrot, beet root and sweet potatoes that help in blood circulation and keep your skin natural glow during the dry season.
- Seasonal Fruits – Oranges, guava and apples are the most common winter fruits which strengthen your immune system and keep your skin fresh and hydrated.
- Dry Fruits & Nuts – These are your natural energy boosting food which maintain your body warmth and improve brain function because dry fruits are loaded with healthy fats and protein.
- Green Leafy Vegetables – Winter green leafy vegetables are rich in iron, calcium and fiber which strengthen bones and keep your blood healthy.
Sample healthy winter diet chart
- Early Morning
Start your morning with amla juice
Amla juice with some added lemon flush out toxins and provides vitamin C and best to start immunity. - Breakfast
Methi paratha with curd and a spoon of ghee
Methi with ghee boost iron level, adds warmth that supports joint and skin health and curd aids digestion that we all need in winter. - Mid Morning Snack
A seasonal fruit with coconut water
Fruits at that time replenish hydration which supply antioxidants that fight against free radicals and coconut water maintain electrolyte balance. - Lunch
Rajma with seasonal vegetable sabzi and roti and try to add green leaf sabzi
It should be heavy meal because your digestion has most active time at that time so it better to eat food with complex carbs rich to sustain energy for whole day. - Evening snack
herbal tea with roasted chana or dry fruits
Evening time temperature begins to drop and energy level start to shred a warm bowl of soup comforts your body and support immunity with herbs and spices. - Dinner
Gajar matar sabzi with roti and beetroot salad
Always try to mix seasonal veggies in your diet plan during winter which help to keep you warm for long time.
Common mistake to avoid in a winter diet
- Drinking Less Water
As usual we drink less in winter and even we forget to drink enough water which leads to dehydration and low energy feeling sleepy and this is best winter nutrition tips in winter. - Overeating Fried
Stop your hand movement for fried food instead you can snack crunchy peanuts but in moderation because too much eating peanuts leads to digestive issue. - Ignoring Fresh Fruits And Salads
Eat fresh fruits and salad help to boost immunity by nutrient rich foods so try to add this in your routine to eat fresh fruits. - Skipping Sunlight
Due to hectic work life balance we always look for comfort, so we don’t leave our soft blanket in winter and miss the blessing of sunlight that full fill the vitamin D need.
Conclusion
Winter with shorter day and cooler temperatures always slow down, nourish deeply and care for your body from inside out and energy level need extra support from seasonal planned diet chard by including ingredient boosting food like amla, ginger, garlic leafy greens and millets in your daily meal which help you fight against infection and stay energetic but you still feel weak and consecutively falling ill so you need a consultation from famous nutritionist in India, by diagnosis of your body they will provide guided diet plan to improve your immunity during winter.
Yes ! Ghee provides healthy fat which keep body warm and nourish skin during dry winter months but try to add ghee in your moderation.
Try to have dinner by 7 to 8 PM, at least two hours before bedtime which allows body in proper digestion and help you sleep better.
Yes, but the curd temperature should be in room temperature and consume it in moderation and pinch of black salt or roasted jeera powder to make it easier to digest.
Jagger is most beneficial ingredient during winter because it contains iron and minerals which keep body warm helps with digestion and boosts energy naturally.
Methi paratha, vegetable upma and moong dal chilla with added ginger and garlic that will provide warm to your body during chilly winter.
Our Recipes
Breakfast Recipes
Breakfast Recipes
Breakfast Recipes
