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Diet plan for winters

Tradition makes us to follow certain guidelines for each season and lots of you are already trying to do this, but do you know what’s in season this month? Consumption of food that is available in particular season helps body to obtain nourishment, capabilities to fight off infections and keeps you away from harmful chemicals used to grow fruits and vegetables which are not available in season (due to industrialization of chemicals, wax and preservatives you can get any product in any season of a year, most of such products are made available with help of chemicals).



1.    Carbohydrates: 80% of dry matter of cereals is carbohydrates; rye, wheat and barley are available in season. Manage your carbs from cereals + pulses and other sources. Including cereals in diet can easily suffice your requirement of soluble fibers and insoluble fibers. Try to take 200 calories extra & expend it by walk, cycle or any exercise that you prefer in the ending month of this year. Exercise will improve your fitness level and will also lubricate your joints thereby will ward off aches and pains commonly arises during winter season.

2.      Proteins: Indian diets are poor in proteins. Pulses available in season are chick pea, lentil, kidney bean, green gram & black gram + milk and milk products are rich in proteins. Take extra gm of proteins to build muscles, remember the time when you shiver, the one who vibrates and tries to increase heat inside our body is Muscle. Therefore supply good proteins to your muscles and rest (immunity, fat loss) will be taken care of it automatically.

3.      Fats: Take sufficient fats in diet but allow majority of it to come from nuts, as having strong immunity is foremost priority of fitness than looking lean.

4.      Nuts: Winters must have nuts. Nuts have rich flavor and good nutrition profile; they have omega 3 fatty acids. They reduce the LDL cholesterol without affecting the levels of HDL cholesterol. New studies indicate that there are other bioactive molecules in nuts that elicit cardio-protective effects therefore individuals who exercise should include it in daily diet. Most nuts particularly almonds and hazelnuts are good source of vitamin E. Geriatric group and all individuals who suffer from pain in bone should balance their diet with nuts, vitamin E present in nuts will reduce the pain.

5.      Fruits: Fruits available in season are Apples, cranberry and pear. These fruits are rich in flavonoids and vitamin C. If you face any skin related issues during winters, you just need to increase your fresh fruit intake, vitamin C present in them helps in collagen synthesis and thereby improves skin quality.

6.      Vegetables: Beetroot, Brussels sprouts, squash, cabbage, carrots, cauliflower, celery, chicory, Jerusalem artichokes, kale, leeks, onions, potatoes, pumpkin, swede, turnip, mushrooms, spring onions, spring greens and broccoli. Consumption of these seasonal vegetables helps to fight off infection as most of these vegetables are good source of vitamin C and minerals (iron, zinc etc.)

7.      Water: Commonly avoided nutrient during winters. Count your warm milk, black tea, herb tea, blue tea, green tea as fluids but apart from them include water at least two to three liters per day. Moisturizing skin is just not sufficient until you moisturize your thirsty cells with water.

The takeaways

Include all 7 nutrients in your diet to make it balanced diet which can provide all essential nutrients to your body. Without balanced nutrition, your body is more prone to disease, infection, fatigue and low performance. So, to enjoy the season you need to be equipped with balanced diet first.

 

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