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Menu for winter
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Have you ever thought of specific nutrition needs for winter? Here’s a look at what works and what doesn’t
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Photo: Anu Pushkarna
Soup’s the word Nothing nourishes like a bowl of this hot broth
In winter, one feels hungrier and consumes more food, with consequent calories. Winter brings in serious challenges to our body’s immune system. When the challenges become excessive, it leads to some form of illness — from common cold or
flu to more serious conditions. If you develop and maintain a healthy immune system, you are safe from such problems.
Immune system strength is determined by the food eaten and responses to the “stresses of life” (the neural-humoral connection). The food one eats provides the building blocks for healthy cells that form the most significant part of healthy immunity. To enjoy a healthy, illness-free, high-energy winter, make the right food choices.
Think winter and the mind conjure up images of thick vegetable soups and steaming stews. And surprise, these are exactly the food one should eat at this time of year. When the days are colder, one needs more warmth from food. This is provided by these types of meals where everything is cooked in one pan, so no nutrients are lost and warming spices are added to increase the metabolic rate and send heat round the body. Here’s a look at what works and what doesn’t.
Vegetables
Vegetables which are fantastic winter foods include: sweet potatoes, pumpkin (always go for the orange varieties of both of these vegetables), squashes, turnips, etc. All of these are high in Vitamins A and C, which will help build the immune system and ward off illness. Garlic is another regular inclusion at this time of year as it has proven anti-viral and anti-fungal properties and could just help you stave off cold.
Warming grains
Try millets and oats. Other grains are more cooling, so if you buy bread, try not to make it the staple of one’s winter meals. Chappatis made of bajra are better than wheat chappatis.
Other system boosters
You may find that you are feeling a little down as the nights draw in. Do try to get outside, especially in the mornings as the sun comes up.
Natural light will help your pineal gland to switch off its night-time melatonin production and act like a natural caffeine boost. Artificial light is not full frequency light and as such is not as powerful as sunlight at switching off the pineal and this is why you might feel sleepier during winter.
Water, the elixir
Just because it is cold and you might feel more inclined towards hot drinks, don’t forget your body still needs plenty of water.
If you find it too cold to drink chilled water, leave it to stand and drink it at room temperature. It is more rehydrating that way as the body doesn’t have to expand energy heating it to body temperature. Or, if you want a heated drink, try a herbal tea instead of regular tea or coffee.
(Courtesy: Heinz Nutrition Foundation India)
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Metro Plus
Bangalore
Chennai
Coimbatore
Delhi
Hyderabad
Kochi
Madurai
Mangalore
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Tiruchirapalli
Thiruvananthapuram
Vijayawada
Visakhapatnam
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