It's that time of the year, when layers of clothes can disguise the extra inches and layers around the body. Winter can tempt you to indulge and gorge on goodies that are simply hard to ignore. It’s not only the wide and tempting variety of food that’s irresistible, but also the fact that in winter, our body tends to use extra energy, “so we feel hungrier and in the process eat more,’’ Dr V Bhutani of the department of internal medicine puts it logically. The cravings can be satiated by eating sensibly and of course, at regular intervals, topping it with natural hot beverages like green and herbal teas, warm milk, and decaffeinated coffees to keep the body warm. Nutritionist Aditi Mehrotra says that from November to January, our digestive fire is ignited and our appetite increases and also it’s easier to digest heavy and fatty foods, precisely why we crave for them also. To satisfy metabolic desires and also tackle seasonal winter blues and a slight slow-down, Vitamin D is the ideal answer.“Get plenty of natural sunlight, drink skimmed milk with cardamom, cloves, nuts to feel energetic and get warmth,’’ Aditi feels jaggery is rich in nutrients and a better option to satiate the sugar cravings than white sugar. Peanuts and dry fruits can be coated with jaggery and if had in moderation make great snack items…Sesame is also highly recommended, “eat fortified flour, with soybean, makki, channa and you are set for health and warmth,’’ Aditi is quick to add that winter green veggies like spinach and mustard are rich in potassium and sodium. Dried apricots contain natural sugars and improve concentration, while yoghurt with its natural bacteria can make you feel destressed and energetic!Natural is best, point out nutritionists and you really don’t need to buy highly expensive and processed food to get health. Regular foods in the kitchen and garden are what we need to focus on. Plant foods, especially those in winter, points our Sonia Gandhi, a nutritionist at Fortis Hospital recommends five helpings of low-fat French beans, corn, spinach, methi in day to reduce mental stress, as well as get energy. “Rich in all nutrients, a good way is to bake these veggies with low-fat cheese and you have a complete meal,’’ Sonia busts the myth that fruits are cold in winter. In fact, she recommends a daily dose of amla and orange for natural Vitamin C for protection against colds and coughs and also for giving hydration. “Lemon in lukewarm water is great for digestion too,’’ Sonia feels a moderate amount of gur and mishri will provide natural sugar. “Grilling and baking add so much flavour to winter food and you can save on the calories too. Include more lentils, chickpeas, good sources of folate, baby carrots, bell peppers, cucumber in salads. Tomato with shredded carrot is a stress-buster dish. Eat papaya, which contributes Vitamins A and C. While red bell peppers contribute Vitamins A and C, Sunflower seeds, add Vitamin E and folate.Freshly boiled milk with peppercorns, small cardamoms, tulsi, and honey is a complete health food, as it provides calcium, phosphorus, suggests Betty Nangia, an electro homeopath. “Yoghurt and buttermilk are mood enhancers and energizers,’’ breakfast should include a moderate quantity of almonds, raisins, dates, as these provide warmth, energy and satiate sugar needs. A must-have before dinner is a chicken or vegetable stew and pomegranate, ginger, honey lemon to combat dryness of skin and hair. “Methi, French beans, spinach help in bone problems and are anti-ageing natural foods,’’ tempts Betty.
