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Nutrition 101 |
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Vol. 2, Issue 5 |
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| Diet to Stay Healthy This Winter |
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The onset of winter makes us yearn for spicy foods with extra fat. Fried buttered curries, mirchis- bhajiyas, dal with ghee and regular cafeteria jaunts for hot samosas and tea is the order of this season. Sadly, such comfort food can be quite unhealthy and fattening. In addition, added reluctance to exercise in cold weather means most people will gain weight in winter.
There is a huge difference between what and how much food the body requires and what the mind yearns for in winter. While, cold weather demands extra calories to keep warm, the energy needs of winter and summer are not poles apart in India. In
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India most of the regions (barring a few freezing northern parts) have mild and sunny winters.
Does Spicy Foods & Alcohol Keep us Warm?
Strictly speaking, spicy foods and alcohol do not warm up the body even though you may sweat after consuming them. Spicy food stimulates pain receptors on the tongue. An autonomic response dilates the blood vessels in the skin. This causes loss of body heat in the form of sweat. Alcohol also has a similar end effect.
The fruits in season (dates, apple, plantains, cherry, oranges, etc), low fat snacks, nuts, coffee, tea, and a hot chocolate drink or two are ideal comfort foods in winter. Watch out for the trans-fat laden snacks when you eat out. Mirchi-bhajiyas and samosas prepared on roadside joints tend to be cooked in lard or re-heated oil that is rich in trans-fats that clog the arteries. If you must have mirchis or pakoras, making them at home with fresh oil is a much healthier proposition.
Here are some diet tips for winter:
Water: Water is the most neglected nutrient in winter. Water is imperative for good health and research shows that it helps to stoke the metabolism of human body. The cold, dry air draws water away from the body. Sip water at regular intervals throughout the day. Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins.
Green tea: Green tea not only boosts metabolism but also help in weight loss. It also possesses anti-cancer properties and helps in preventing heart diseases.
Soup: If you eat a snack or a bowl of soup as an appetizer it will help to fill you up with fewer calories. Studies show that after having a bowl of soup people tend to consume about 100 calories less. The reason - the combination of both solids and liquids fills you up.
Fruits: Fruit eaters have been shown to eat fewer calories overall. This is due to the high fibre content. Next time you feel like eating something sweet, grab some fruit and do your body a favour!
Low fat Lassi: Studies show that people on low calorie diets who have included 3-4 servings of low fat dairy foods like Lassi (sweet or salty) lost more weight significantly compared to those who ate a low calorie diet. Calcium in Lassi speeds up the metabolism.
Phool Gobi (Broccoli): Research after research links calcium to weight loss. Broccoli or Phool Gobi (as it is called in India) is not only high in calcium, but it is also loaded with Vitamin C, which helps in the absorption of calcium. Phool Gobi is also low in calories and high in disease fighting phytochemicals that boosts immune system. It's truly a super food for winter!
Oatmeal: Oatmeal is surely a good carbohydrate. It is also a good source of cholesterol fighting, fat soluble fibre that keeps us full and provides us with the energy we need to make the most out of our exercises.
Hot peppers: Capsaicin, an active ingredient in hot peppers, can speed up the metabolism and help to curb cravings. Have you ever noticed how people sweat when they eat hot pepper?
This winter, just remember! Calories count, portion control rules, and there's no substitute for a well-balanced diet and regular exercise. So get moving!
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