As the early morning chill hits you this winter and you snuggle into your woollens, it’s normal to think of comfort food ? food that keeps you warm and lifts your spirits. Winter is also the time for social gatherings ? barbeque parties, midnight weddings, Christmas feasts and New Year bashes ? and the plunging mercury only whets your appetite for more. It?s also the time when you could get a sniffle. Exposure to the elements causes coughs and colds and various other infections. You can add the extra layers to keep the chill away, but there?s a lot you can eat too that keeps you snug and fit.
But first let?s see why we eat more in winter. A drop in body temperature stimulates the appetite. Hence, if you feel cold during winter, you?ll find yourself looking for food. The body?s ?appestat? is located in the brain near the thermostat (in the hypothalamus gland). As the body temperature drops, appetite increases and you experience hunger. Eating ?stokes the furnace,? generates heat, and helps warm the body. That?s what makes you reach out for that steaming cup of coffee or aloo parantha straight from the frying pan.
However, while stuffing ourselves with oily, high-carb food arrests our hunger pangs and gives a sense of warmth from inside, it also means that we add a few more kilos. ?Many a time in winter you tend to gorge on food items like pastas, sweets, til papri in your attempt to keep warm. It?s much better to go for a hot bowl of soup of seasonal vegetables, mushrooms or chicken. Spices like pepper and garlic, while adding flavour to the soup also helps boost the immune system, so necessary in winter,? says Dr Kanupriya Khanna, chief dietician, Fortis La Femme. However, remember not to add cornflour or maida in your soup, if you want to keep your weight under control.
Soups and stews made of seasonal fruits and vegetables are the best bet, say experts. Nature knows what works best for winter ? roots like carrots and radishes, spinach and brocolli, oranges and dry fruits, are all available in plenty during the cold months. These are all high-energy foods as they contain natural sugars, vitamins and minerals Each of them contains specific ingredients which are required by the body during winter ? beta-carotenes which are converted into Vitamin A and keep the skin supple, Vitamin C, which helps build up immunity, omega-3 fatty acids which act as antioxidants, and Vitamin B6 which fights off depression so common in cold, foggy days. Beets, carrots, radishes also add colour toany meal.
Keeping to small portions also helps, as otherwise you will feel more sluggish as your body works to digest the extra food. ?Five to six small frequent meals in winter will give the same energy levels without the added calories. For snacks, go for nuts like almonds and walnuts,? advises Max Healthcare?s Department of Dietetics and Nutrition head, Dr Charu Dua. A study by Purdue University published in the British Journal of Nutrition recently highlighted the mechanisms behind almonds? ability to provide valuable nutrition and help lower LDL cholesterol levels without contributing to weight gain. Almonds are a good source of fibre and high quality protein and an excellent source of Vitamin E too.
Nuts also play a big role in keeping the skin smooth and supple in winter, when chapped lips and dry skin make their appearance. Points out Dr Vivek Mehta, dermatologist, Fortis La Femme, ?Indoor heating, coupled with exposure to dry winds leads to loss of hydration and redness of the skin. Skin nutrition, by eating the right foods can go a long way in keeping the skin supple and healthy.”
Along with all these, remember to drink lots of water to remain hydrated and combat the effects of air-conditioning and heating. Both coffee and alcohol act as diuretics, so we need to keep the fluid intake up with lots of water, fruit juices and soups.
Take on the winter now.
