Winter Health Tips: Best Winter Diet Plan


Winter is a time to stay indoors, relax by the fireplace under the blanket and munch on yummy homemade comfort food. As the festive season arrives you will naturally be having a lot of fat and sugar-rich foods. The amount of meat consumption and finger food consumption during winter also takes a steep hike. The adverse weather outside also makes it difficult for people to engage in cardiac exercises like jogging or swimming which leads to a lot of weight gain during this season.

Winter Health Tips

Maintaining an optimum diet during winter can prove to be quite a challenge for most individuals. In this article, we will try to educate you on some healthy diet practices that help you survive this winter without getting your health status in trouble.

Winter Health Tips

Winter makes your body grab and to accumulate more fat rich food to keep yourselves warm. This is mostly because of the evolutionary instinct of all animal kingdom which humans are also a part of. Blaming evolution for the extra pounds you gained during winter, however, is not a very healthy practice. You can avoid eating in an unhealthy fashion during winter by focussing on certain simple factors. In the below section we will try to provide you with some tips that can help you get through this winter without putting on extra weight.

  1. Make Sure you Stay Clear of too Much white Food:

White foods are basically comforting food that is high in carbohydrate content. Food like rice, bread, cookies, cake and pasta are things that you might crave for during extreme winter. Refined food like these is easy to digest and contains a lot of sugar. This can cause the insulin levels to spike in a swift pace which can cause a lot of health issues.

Alternatively, you can try and replace this craving by eating wholesome grains, fruits and vegetables that way you can be safe from the dangers of these high sugar foods.

Wholegrain foods like quinoa, brown rice, oats, brown bread and wholegrain pasta can help in keeping you full at the same time keeping you away from health issues like diabetes during winter.

  1. Drink Water without Fail:

Winter makes your body sweat less which eliminates thirst for a long time. However, it’s important that you consume at least two litres of water a day during winter to stay healthy and to stay away from problems including UTI’s (Urinary Tract Infections) and kidney problems. In winters people tend to use air-conditioners and room heaters more often than in other seasons. Using air conditioners and space heaters more often can also dehydrate your body a lot and this makes drinking water more important.

If you are looking for a flavour filled hot drink during winter you can always opt for herbal tea ’s, herbal teas have enough water content in them and are loaded with anti-oxidants that can help in maintaining a healthy body weight during winters. Opting for green tea or chamomile tea is a very good practice that can help you survive this winter without causing much health issues.

  1. Ensure Daily Protein Intake:

During winters as you stay away from fat-rich foods, it’s also important that you include items in your diet that are rich in protein. Sufficient protein intake will ensure that you will be able to maintain a healthy body weight during winter. Protein-rich foods have a comparatively low GI content that will help you in maintaining a healthy blood sugar level and will also ensure that you have a healthy and pleasant winter. Sufficient protein intake will also make sure that you feel full with just a little food and this will help in preventing you from grabbing more sugar-rich food.

Protein-rich food items such as nuts, chicken, lamb, lean meat, eggs, fish, low-fat dairy products, soy-based products etc are some of the best option to replace fat in your daily diet. Having a sufficient amount of protein during winter is therefore very important.

  1. Consume more Fruits and Vegetables

Consuming a lot of fruits and vegetables is yet another important factor to take care during winter. Fresh fruit will ensure that you are supplied with enough sources of essential vitamins and minerals during winter to ensure that your immune system remains strong. Especially in India, winter comes with a barrage of seasonal diseases and it’s important to have a healthy immune system fight against these diseases.

Also, do take care that you do not overeat high GI vegetables like a potato if you are not trying to gain a lot of weight during this winter.

Winter Diet Plan

The diet plan for winters should be carefully calculated based on the person’s body type and the fact that whether he/she is trying to lose or gain weight during the season. In the below sections we will try and elaborate on some diet plans that can keep you healthy during this winter.

Winter Diet Plan For Weight Loss

Losing weight during winter might look like a hard task to accomplish in the beginning. The fact that wintertime pushes us to eat more and attain more fat makes this more challenging. Attaining weight loss during winter can only be attained with utmost dedication and commitment. Most often people get confused as to what diet to follow during to lose weight and at the same time have enough energy to survive the winter. In the below table we will provide some simple diet plan that you can follow to lose weight during winter.

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Winter Diet Plan For Weight Gain

Gaining weight during winter may seem like a fairly easy task given the fact that eating more comes naturally during winter. However, uncontrolled munching is no the scientific way to gain healthy weight during winter. In the below table is a sample diet plan for a day you can follow to gain more weight during the winter. You can use the season for your advantage to build up the mass. Even though the plan is just for a day, the inclusion of other dietary products with the same composition daily can help you gain weight easily during winter.

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Winter Diet Plan For Gym

Diet plans tend to change if you are someone who hits the gym regularly. You cannot follow a healthy winter diet plan if you are not counting the extra calories you burn at the gym. People who go for regular workouts must make sure that their diet plan is inclusive of all their nutrition needs. Usually, most bodybuilders seek to add some extra pounds of muscle by taking advantage of the season. However, you should be careful while choosing your diet plan as it’s very crucial that it meets all your energy demands and not exceed it. In the below table we will try and lay out a diet plan that you can follow during this winter if you are hitting the gym regularly.

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Winter Diet Recipes

Some people find it hard to get the right recipes to prepare healthy food for the winter. Selecting the best winter recipes must be based on the overall size and health of the people that are going to consume it. Since it’s not possible to buy these speciality winter foods for a healthy winter diet, under experienced cooks are always on the lookout for exciting winter food recipes. In the below section we will discuss some of the healthiest winter diet recipes.

  1. Potato and Mushroom Soup

  • Heat rapeseed oil in a fairly large pan
  • Add onions and fry till its golden
  • Boil mushrooms in 1.2 litres of water and stir constantly
  • Put the fresh mushrooms, potatoes, thyme, carrot and garlic into a pan and fry until mushrooms turn brown
  • Cover and leave the pan to simmer after adding the dried mushroom and stock
  • Add parsley with pepper and stir with a ladle
  • Once complete server in two bowls with a topping of yoghurt and walnuts
  1. Chickpea Curry in Potato Jackets

  • Heat the oven to 200-degree celsius
  • Put holes in the sweet potato with fork and roast in the oven for 45 minutes
  • Melt some coconut oil in a saucepan
  • Add cumin and onions one by one and fry for 7minutes
  • Add ginger, garlic and green chilli and fry in coconut oil
  • Add tikka masala, once cooked add tomatoes
  • Simmer and add the chickpeas until it thickens
  • Cut open the roasted potatoes and stuff the chickpea curry with lemon and coriander.
  1. Paneer, Cauliflower and Pea Curry

  • Heat a tablespoon of oil in a non-stick pan
  • Fry paneer until it becomes little crisp, remove and set aside
  • Cook cauliflower for about 10 minutes till its soft
  • Add garlic, onions and fry with the curry paste
  • Add passata and 250 ml of water
  • Simmer and cook for up to 20 minutes until cauliflower is cooked.
  • Now add, chickpeas and fried paneer and cook for 5 minutes
  • Stir and garnish with coriander.

Winter Fruit Diet

Fruits are one of the most important elements of a healthy winter diet. The benefit of adding fruits to your winter diet is explained in the above sections. However, there are some fruits that are extremely helpful to help you survive through the winter with optimum health. In the below section we will discuss some of the highly beneficial fruits that you can have during this winter season.

  1. Meyer Lemons

Meyer lemons are an extremely tasty fruit type which is a cross between oranges and lemon. Packed with double benefits of both citrus fruits, Meyer lemons are some of the highly efficient in helping the liver in breaking down toxins that can significantly slow down your internal metabolisms.

  1. Blood Oranges

Blood oranges are characterised by their peculiar dark red colour. If you are looking to lose weight during this winter, blood oranges can do wonders for you. In studies conducted on animals, its shown that blood orange when consumed raw can lead to weight loss up to 13 per cent.

  1. Guava

Guava is a tropical fruit that can help you a lot if included in your winter diet. Besides being extremely tasty guava is loaded with anti-oxidants such as lycopene which can be very helpful in preventing heart problems. Taking guava during winters can also help in maintaining a satisfactory level of essential nutrients such as vitamin C & A, potassium and magnesium during the winters.

  1. Papaya

Papaya is a favourite for many people around the globe. Introducing papaya into your winter diet can be very helpful for you. Fresh papayas are extremely rich in vitamin A and vitamin C which are both highly essential vitamins to have during winter. Papaya, when consumed ripe, can also help in raising the anti-oxidant levels in the body.

  1. Strawberries

Since winter is a festive season with celebrations like Christmas, it’s natural that the consumption of alcohol goes a little higher. In extremely cold weathers people also depend on alcohol to keep their body warm. Introducing strawberries into your diet can help in protecting your stomach from the damages due to alcohol. Phenolic compounds and antioxidants levels in strawberries are really high and this can help you a lot during winter.

Let’s hope that you have a wonderful winter with a lot of happiness during the festivities. Just be careful that you do follow a healthy diet to stay away from the unwanted effects of an unhealthy diet during this winter.


  1. What Should I Eat During Winters to Stay Healthy?

During winters your body changes its style of food consumption. Since the need to stay warm is prevalent the body will try and accumulate more sugar and carb-rich foods. However, you should take care you take food with less sugar and fat and more protein and vitamin-rich foods to stay healthy.

  1. How much Water Should I Drink During Winters?

During winters, due to the cold, you will feel like drinking less water. However its important that you drink at least two litres of water a day to stay healthy.

3.How to Eat Healthy During Winters.

Sticking to a healthy diet is the best way to eat healthy during the winter. Make sure that your diet is wide and accumulates all your nutrition needs. Do not load up on transfat and carb rich food which are highly available during winters.



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