As the chilly winter nights draw in, your mind readily cheers up at the thought of warming foods like yummy soups, stews, and of course hot chocolates. However, how do you make sure that you get all the required nutrients to maintain good health this winter?
The weather in the winter season affects your health overall. There are changes in your energy level, metabolism, and food preferences. If you want to skip the regular exercise routine and consume a lot of hot chocolates, you are not the only one who feels like giving in to the urges. There are many who do the same, just to enjoy the warmth inside the blanket for an extra hour in the morning. Apart from hot chocolates and warm cookies, there are other foods that you should add to your list that will help you to avoid cold and flu. Read on to prepare a diet chart for winter.
According to nutritionists, these foods are a must if you want to stay healthy this winter. Go through the list and bring these foods to your table:
1. Sweet Potatoes
This one is a must for your winter diet. Sweet potatoes can be consumed almost daily in the winter season. With this vegetable, you can go easy on calories and high on nutrients. Its nutritional value is much higher than regular potatoes.
Nutritional value: Sweet potatoes are a rich source of fiber, Vitamin A and potassium.
Benefits: A regular consumption of this vegetable in winter season can help you in curing constipation, improves your immunity and also helps in reducing inflammation.
2. Turnip and its Leaves
This vegetable is the best if you want to reduce the risk of cancer. You should refrain from consuming too much of this in the summer season, as it can heat up your body. However, as winter sets in, you can add this to your diet on a regular basis.
Nutritional value: Turnip is rich in Vitamin A and its leaves have a generous content of Vitamin E.
Benefits: This starchy vegetable is an excellent antioxidant. Apart from that, it also helps to improve your cardiovascular health.
If you take to the habit of eating dates during winter, it will help you to keep your body warm. Dates also help to keep your weight in check. This fruit is a must-have for people who go to the gym. If you can eat 3-4 dates a day, it will help to improve your strength.
Nutritional Value: Dates contain Vitamin A and a huge amount of minerals. It also has a significant amount of fiber that will boost your digestion.
Benefits: It helps to control diabetes. Apart from that, dates contain several minerals which help to strengthen the bones.
It is much more than just a convenient breakfast food. This food has essential nutrients that keep you healthy during the winter season. Instead of eating instant oatmeal, you can go with old-fashioned oats and prepare the same to get more nutritional value.
Nutritional Value: Oats are very rich in fibers. It has been found that 100 gram of oats contains almost 17% of fibers. Apart from that, you can also get an adequate amount of protein in oats.
Benefits: Oats help to control blood sugar. It can also lower the cholesterol level if you consume it on a daily basis.
5. Ginger Tea
You can add ginger root to your brew if you want to warm yourself up in a chilly winter morning. Ginger helps to keep your body warm. Apart from that, it also helps to keep you away from cold and flu during winters.
Nutritional Value: You can get an adequate amount of calories by consuming ginger root.
Benefits: It helps in preventing nausea and motion sickness. Ginger tea can also help you to digest your food and keeps you hydrated. Instead of consuming too much caffeine, you can opt for ginger tea, which does not have any adverse effect on your health. Drinking ginger tea while writing assignments will help to bring down your stress level and make you feel energetic.
6. Seasonal Fruits and Vegetables
Eating seasonal fruits and vegetables can be your top defense against winter sickness. You can add broccoli and cauliflower to your regular diet. An orange a day is the perfect way to enjoy winter without falling sick.
Nutritional value: Broccoli and cauliflower are both high in Vitamin C. Orange is a citrus fruit and has immense nutritional value.
Benefits: Broccoli and cauliflower help in improving the immune system. Consuming orange also helps in lowering the risk of cancer and controls cholesterol.
It goes without saying that a hot bowl of yummy soup is simply perfect for dinner in winter. You can add soup to your diet chart and prepare the same with different recipes. Add seasonal vegetables like carrots, beans, capsicum along with the chicken. There are hundreds of recipes available on the internet.
Nutritional Value: The vegetables that you add to your soup have different nutritional values starting from Vitamin A to Vitamin C. You can get an adequate amount of protein from the chicken.
Benefits: Plenty of green and boiled vegetables go into the soup, because of which it is highly beneficial for your digestive system. It also helps to keep your body warm in the cold nights of winter.
8. Almonds and Walnuts
If you want to keep your nervous system active, intake almonds and walnuts regularly in winter. You can also add apricots to the plate. Dry fruits have high nutritional value that will be appreciated by your body.
Nutritional Value: Almonds and walnuts are rich in Vitamin E, magnesium, calcium and potassium. A regular intake of dry fruits will give your body plenty of reasons to be thankful.
Benefits: Almonds reduce the risk of heart diseases. It also helps to strengthen your nervous system. Walnuts help to keep your diabetes in control. Apart from these foods, you should also add an adequate amount of spices and herbs like chilly and turmeric in your food. These spices are essential for your diet in winter. Try to prepare less spicy food, so that it does not add to the dryness. You should also keep yourself hydrated by drinking an adequate amount of water. Inadequate water in the body can make you sick and dehydrated.
Add these ‘must-have’ foods to your diet and enjoy the winter season. Keep munching from the list of eight tasty options to keep the doctor away.