Winter is the season of cosy mornings and chilly evenings, but it also brings challenges to our health, such as dry skin, reduced immunity, and sluggish digestion. To maintain optimum health and vitality, Dietitian Manpreet Kalra recently shared an ideal day's diet on Instagram. Her thoughtful meal plan focuses on seasonal foods to keep the body warm, nourished, and energetic. Here's a detailed look at her recommendations for a balanced winter day.
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Here's Ideal Full-Day Meal Plan For Winter, Suggested By Expert:
Morning: Coriander Seeds Water
Start your day with a cup of coriander seeds water. This soothing drink helps detoxify the body, boosts digestion, and reduces inflammation. Coriander seeds are rich in antioxidants, which help strengthen immunity, an essential factor during the cold months.
Breakfast: Vegetable Poha
For breakfast, a hearty bowl of vegetable poha loaded with seasonal vegetables is perfect. Poha, made from flattened rice, is light, easy to digest, and provides sustained energy. The addition of vegetables enhances the fibre, vitamins, and minerals content, ensuring a nutritious start to the day.
Mid-Morning Snack: Black Carrot Kanji
As a mid-meal snack, a glass of black carrot kanji not only quenches your thirst but also nourishes your gut. This fermented probiotic drink is excellent for digestion and immunity. Black carrots, rich in anthocyanins, are also great for skin health and inflammation.
Lunch: Methi & Bajra Stuffed Roti with Mint-Coriander Chutney
For lunch, enjoy 1-2 methi (fenugreek) and bajra (pearl millet) stuffed rotis paired with fresh mint-coriander chutney. Bajra keeps the body warm and provides energy, while methi helps manage blood sugar levels and supports digestion. Mint and coriander chutney add a refreshing zing and are packed with antioxidants.
Post-Lunch: Fennel-Ajwain Water
After lunch, a cup of fennel-ajwain (carom seeds) water aids digestion, prevents bloating and supports metabolism. This calming drink is especially helpful for those who experience heaviness after meals during winter.
Evening Snack: Green Tea with Roasted Makhana
As the evening chill sets in, sip on a cup of green tea accompanied by a handful of roasted makhana (fox nuts). Green tea is loaded with antioxidants and helps boost immunity, while makhana provides protein and essential nutrients without adding excess calories.
Dinner: Broccoli & Carrot Soup
Wrap up your day with a bowl of warm broccoli and carrot soup, enriched with seasonal vegetables. This low-calorie dinner is packed with fibre, vitamins, and minerals, making it both nourishing and easy to digest.
Also Read: How To Make Masala Vegetable Khichdi: A Wholesome Winter Meal
Best Winter Picks for Specific Health Needs:
Dietitian Manpreet Kalra also suggested the best winter foods for people with specific health issues/needs.
- Thyroid Health: Start your day with kalonji (black seeds) and coriander seeds tea to support thyroid function.
- Diabetes: Methi and bajra-stuffed roti is excellent for stabilizing blood sugar levels.
- Gut Health: Black carrot kanji serves as a natural probiotic.
- Skin Health: Add red carrot salad to your meals for radiant skin.
- Immunity: Fresh ginger and turmeric tea is a powerhouse for fighting infections.
- Hair Health: Aliv seeds ladoo, rich in iron and omega-3, can strengthen hair and prevent winter hair fall.
Dietitian Manpreet Kalra's meal plan embraces the season's bounty for overall well-being. Stay warm, eat right, and enjoy the cosiness of winter!
About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.