Winter is a season for celebrations and food! Winter poses a challenge for most individuals to follow a healthy diet as all of us tend to procrastinate our nutrition and health goals till the end of the celebrations.
Quick Nutrition Tips for Winter You Should Know
Drink plenty of water and stay well hydrated. Being well-hydrated fights winter weight gain, protects your immune system, improves your skin, and makes you more energetic.
Drink green tea- Green tea is loaded with antioxidants, has antiviral and antibacterial properties that can boost your immune system.
Include homemade soups with garlic and ginger to boost flavour and immunity.
Choose healthy and complex carbs over simple carbs which are refined and contain a lot of sugar. Consume complex carbs like whole grains, oats, brown rice, bajra, jowar, ragi, quinoa, etc. And avoid simple carbs like white rice, white bread, etc.
Eat more fruits and vegetables as they contain a good amount of fiber, vitamins, minerals, and antioxidants. Include seasonal fruits and veggies like spinach, green beans, broccoli, carrot, dark green leafy vegetables, onions, radish, oranges, guava, pomegranate, etc. in your daily diet throughout winters.
Include Vitamin C and Zinc-rich foods in the diet as it will help to boost your immunity during winter. Sources of Vitamin C are amla, lime, orange, guava, kiwi, papaya, berries, and bell pepper. Fish, poultry, dairy, eggs, nuts, beans, etc., are rich sources of Zinc.
Eat nuts like almonds and walnuts to boost your overall health. Eat dates in moderation as they are rich in Vitamin B1, B2, B3, and B5, as well as A1 and C.
Eat lean proteins like lean chicken, fish, sprouts, low-fat yogurt, skimmed milk, etc., and healthy fats like omega-3 which are found in flax seeds, chia seeds, walnuts, fatty fish, olive oil, etc.
Limit the salt intake in your diet. Instead, add herbs and spices like basil, ginger, garlic, black pepper, turmeric, cinnamon, etc.
Spend 10 to 15 minutes every day in the sunlight for vitamin D. Foods rich in vitamin D include fatty fish, fortified milk and cereals, egg yolk, mushroom, and avocado.
Stay physically active. Exercise for at least 30 minutes every day. It will help in reducing stress, elevating your mood, and boosting immunity.
Take ample rest and sleep for 7-8 hours daily. Don’t stress. Try yoga or meditation to stay calm and stress-free.
Keep good hygiene. Wash your hands for 20 seconds with soap, before and after preparing or eating food. Wash fruits and vegetables with clean water before preparing a meal. Eat only well-cooked food.
Limit/ avoid alcohol and alcoholic beverages.
Quit smoking.
Winters are the most enjoyable season across the world. You just need to follow some tips right from the onset of winters that will keep you in good health throughout the season.