Winter is the season of comfortable mornings and cool evenings, but it also brings challenges to our health like dry skin, low immunity and sluggish digestion. To maintain optimal 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 their recommendations for a balanced winter day.
Read also: 7 types of millets, health benefits and uses shared by FSSAI
Here’s the expert-suggested ideal full-day meal plan for winters:
Morning: Coriander seed water
Start your day with a cup of coriander seed water. This soothing drink helps detoxify the body, promote digestion, and reduce 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 packed with seasonal vegetables is perfect. Poha made from flattened rice is light, easy to digest and provides sustained energy. Including vegetables increases the amount of fiber, vitamins and minerals, ensuring a nutritious start to the day.
Mid-Morning Snack: Black Carrot Congee
As a mid-meal snack, a glass of black carrot kanji not only quenches your thirst but also nourishes your stomach. This fermented probiotic drink is excellent for digestion and immunity. Rich in anthocyanins, black carrots are also great for skin health and inflammation.
Lunch: Fenugreek and millet stuffed roti with mint-coriander chutney
For lunch, enjoy 1-2 stuffed methi and bajra rotis with fresh mint-coriander chutney. Millet keeps the body warm and provides energy, while fenugreek helps manage blood sugar levels and aids digestion. The mint and coriander chutney is refreshing and is rich in antioxidants.
After lunch: Fennel-celery water
After lunch, a cup of fennel-ajwain (carom seeds) water aids digestion, prevents bloating and supports metabolism. This soothing drink is especially useful for those who experience heaviness after meals during winter.
Evening snack: Green tea with roasted makhana
As the evening cools down, have a handful of roasted makhana with a cup of green tea. Green tea is rich in antioxidants and helps boost immunity, while makhana provides protein and essential nutrients without adding extra calories.
Dinner: Broccoli and Carrot Soup
End your day with a bowl of warm broccoli and carrot soup rich with seasonal vegetables. This low-calorie dinner is rich in fiber, vitamins and minerals, making it nutritious and easy to digest.
Also read: How to Make Masala Vegetable Khichdi: A Nutritious Winter Meal
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A post shared by DT Manpreet Kalra | Hormones and Gut Health Coach | (@aahar_manpreet)
Best winter picks for specific health needs:
Dietitian Manpreet Kalra also suggests the best winter foods for people with specific health issues/needs.
- Thyroid Health: Start your day with nigella (black seeds) and coriander seed tea to improve thyroid function.
- Diabetes: Roti filled with fenugreek and millet is excellent for stabilizing blood sugar levels.
- Gut Health: Black Carrot Congee acts as a natural probiotic.
- Skin Health: Include red carrot salad in your diet for glowing skin.
- Immunity: Fresh ginger and turmeric tea is a powerhouse for fighting infections.
- Hair Health: Rich in iron and omega-3, Eleev seeds laddu can strengthen hair and prevent hair fall in winters.
Dietitian Manpreet Kalra’s meal plan incorporates the gifts of the season for overall well-being. Stay warm, eat right, and enjoy the comfort of winter!
