Getting the Right Nutrition during Winters

Winters come packed with fun and holidays. It is also the time of the year when we are most susceptible to cold, flu, and dehydration. Thus, planning a food chart that packs in all the goodness that will replenish our bodies and keep us fit and immune is indispensible. Here are some nutrition and lifestyle tips for winter that can help you stay healthy, warm, and hydrated.

Soup

Soup can be a perfect meal all by itself. Soups pack in the nutrition in the stock of the ingredients it has been prepared with. The water content is a great way to stay hydrated, too. The warm liquid washing down the throat also helps soothe sore throats during cold winters. You can use any good soup mix that are available in the market, for the base and add some vegetables and lentils of your liking to turn it in to a yummy broth. Chicken soup especially is known for its restorative powers and soup in general is a super food when it comes to boost your immune system.

Casserole

Casseroles are a great way to incorporate economical cuts of meat (chops, blade steak, chuck steak) into your diet using slow cooking methods. Red meat is packed with iron and zinc, minerals which boost your immunity. You can also choose legumes of your choice as they are packed with protein, as well. They are also low in fat, have high fiber content, low GI and are an economical option. Make a casserole using some meat, legumes and a can of beans to enjoy some delicious and warm comfort food while fighting winter chills.

Incorporate Vitamin D in your diet

The only natural source of the sunshine vitamin is well, sunshine itself. During winters when the sun is hardly visible and clouds and snow are ruling the weather, our body stops getting sufficient amounts of Vitamin D. You can substitute this absence of Vitamin D by incorporating some Vitamin D-rich foods like salmon, sardines, and mackerel. Look for some vitamin D fortified yogurts and milk at the store. Alternatively, you can consult your family doctor to prescribe some Vitamin D supplements as well.

Garlic intake

Garlic is a magic ingredient. It enhances the taste of your dishes as well as fights diseases like a pro. Garlic works best when it is chopped and left aside for 10-15 minutes before being added to the pan. So add some garlic to your dishes to boost your immunity during winters.

Water intake

During winters, the dryness in the climate affects our body too. Frequent water intake can help fight this dryness. Try to drink 6-8 glasses of water every day. Tea and coffee consumption increases in cold weathers. Both these drinks are diuretics, so increase your water intake to balance the fluid you lose due to tea or coffee consumption.

A good diet paired with regular exercise can help you have a fun winter, without any flu and ailments. Our physicians at Phoenix Family Medical Clinic can help you with any questions you might have about winter flu shots, to keep influenza at bay.

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