Nutrition in Winter – Stay Fit & Healthy during the Cold Weather

Winter can offer a nutritional challenge for most of us. Along with low temperatures and shorter days, one gets to feel less energized. 

Moreover, your cravings for sugary and comfort foods can be an all-time high, and the gym might be the last place you want to go. 

In this scenario, a nutritious diet especially suited for winter can be the best option to get your health your track. 

In this blog post, we shall look at some food items and best diet practices that you must adhere to boost your immune system and enhance your chances against any winter ailments.


Best Foods to Consume in Winters to Remain Healthy and Fit

Here are a few winter foods that are not rich in nutrition but also delicious. Incorporate them in your daily diet to stay warm and receive nutrients that are essential for winter.


1. Dates: As winters are notorious for bringing a variety of ailments, including dates to your daily routine can be of great help. 

They are rich sources of iron, protein, calcium, and plenty of other vitamins which are necessary to maintain good health and immunity. 


2. Oats: More than being just a comfortable breakfast food, oats comprise nutrients that are critical for the winter, such as zinc (which boosts immunity), and soluble fibres which are necessary for a healthy heart and better digestion. 

Winters make us more vulnerable to constipation as most of us consume less water.  So a warm oat-porridge can help release or avert it.


3. Herbs and Seeds: Basil (Tulsi) is a marvellous herb that defends against colds and fever and helps boost immunity. Ginger, (fresh and dry varieties) is very warming. 


Ginger can be added to tea, dals and vegetables to enjoy a soothing warmth. 

Sliced ginger with lime and salt is an amazing supplement with meals, while dry ginger powder added with jaggery and ghee to make tiny laddoos is a superb treat for contesting winter chills.


4. Leafy vegetables: Fenugreek (Methi), Spinach (Palak), Mustard (Sarson), are rich sources of beta-carotene and Vitamin C – both influential antioxidants that fight winter illness and build immunity. 

A few other examples are coriander, amaranth, celery, radish greens, etc.


5. Whole Grain Cereals and Pulses: These are high in energy and protein that offer the essential fuel to fight the cold. 


6. Nuts: Almonds, resins, walnuts, etc. are the best when it comes to maintaining the health of your nervous system, enhancing insulin sensitivity, and encouraging a healthy heart due to the richness in vitamin E and omega fats.


Best Nutrition Tips to Adhere in this Winter 

With better nutritional planning, you can improve your immune system and protect yourself against winter chills.  

Check out the best nutritional tips to follow this winter. 

1. Relish Soup: One can use a good soup mix as a base, and incorporate a lot of vegetables, such as beans, lentils or even meat. This hot liquid can serve as the perfect aid for your immune system.  


2. Eat on a Consistent Schedule: Adhering to a timetable of three meals a day can help repel the enticement of overeating. If you follow this plan devotedly, then trappings like sweet treats, oily and spicy dishes may seem less tempting. 

A regular meal schedule can also trigger your metabolism and keep your energy levels high this winter despite the chills outside. 


3. Drink Plenty: Your daily fluid intake should be 6-8 glasses despite the weather being chilled outside. 

This includes tea, coffee, juice (better without sugar) and water.


4. Eat Fruits & Vegetables:  Boost your immune system by consuming antioxidant-rich fruits and vegetables. 

Pick fruits and vegetables that are in season such as apples, mandarin, grapes, broccoli, sprouts, carrots, potatoes, and cauliflower. 

Eat frozen and canned fruits, which are readily available, in this season. Make at least one fruit or vegetable a part of your day. 


5. Exercise Moderation: Rather than completely avoiding your favourite desserts and debauched meals, practice moderation and replacement in your diet. Instead of gulping several biscuits, have one with a cup of tea per day. 


If possible, replace low-calorie options for your seasonal favourites, such as low-fat whipped cream or sugar-free chocolate. Consider substituting your temptation of sweets with berries.

Final words

Staying healthy needs a nourishing approach and must incorporate a worthy diet and exercise routine. The best practice to eat these winter foods is to include them in your daily diet. This helps to ensure inclusive and good nutrition. 

Despite your best efforts, if you still experience certain health concerns, then you must consult a specialised doctor and get yourself checked. 

With superior healthcare facilities as its hallmark, Neotia Getwel Healthcare Centre caters to the health concerns of its patients with utmost care at a competitive cost.

Book your appointment here.


Though all attempts are made to provide correct information on the subject, inadvertent & typographical errors arising out of manual intervention cannot be ruled out. It is requested to bring any such discrepancies to the notice of the blogger for correction.