As winter gets colder and snowier, it is quite natural that most people would crave warm, comforting meals. Although it is perfectly normal to have seasonal cravings, not all the foods that are commonly consumed in winter are good for the body. Eating heavy, sugary, or overly processed foods may result in digestive issues, weight gain, low energy levels, and weak immunity during the cold months.Amita Gadre, a Pune-based clinical nutritionist, shared a list of foods to be limited or avoided in an Instagram post dated December 15 to help people make better food choices this season. Her suggestions revolve around cutting down the intake of sugar, calories, and processed ingredients while still promoting health in winter.What are the five winter foods she suggests to be kept away from, and the healthier alternatives that you can think of instead?
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Amla candyAmla, also known as the Indian gooseberry, is renowned for its high vitamin C content and its ability to boost the body’s immunity. But amla candy is a totally different thing. “Amla is good; amla candy is not,” says Gadre. It is full of added sugar in the candy form, which lowers the benefits of the product and can cause an increase in glucose levels in the blood. Her advice is that it would be better to use freshly grated amla for everyday meals instead of buying a packet of amla candy. By adding it to the chutneys, dals, sabzis, or salads, you take its nutrients without any sugar.ChyawanprashFrequently, Chyawanprash is advertised as an immunity enhancer during the cold season; however, Gadre thinks that it is superfluous to the majority of people. She explains that chyawanprash is loaded with sugar and has a lower number of antioxidants than fresh fruits and vegetables. In her opinion, a simple vegetable soup is richer in antioxidants and nutrients and does not contain any added sugar.Moreover, she states that there is no need for chyawanprash in the diet of adults or children, particularly when a well-balanced diet is being followed.Dry fruit laddusIf someone is looking to control their weight or body fat, Amita suggests that they should have a small handful of nuts in place of a laddu so that they can get the same benefits without the extra calories.It is a known fact that dry fruit laddus are usually eaten in the cold season to provide warmth and energy, but it is crucial to take care of the portion size.Although dry fruits are very healthy, nuts, seeds, jaggery, or ghee-based laddus are very high in calories. Gadre notes that one laddu can have nearly 200 calories, which adds up fast.Ready-packaged soupsInstant and ready-packaged soups may be very handy and attractive in the cold season; however, they are full of hidden risks. “These soups are basically sodium with almost no nutrition,” says Gadre. Excessive sodium consumption may cause the body to bloat, retain water, and increase blood pressure. Soups made at home with vegetables, lentils, or legumes are undoubtedly better for health. Such meals will not only heat the body but also provide it with water, fibre, and vital nutrients, free from any unwanted additives.Ghee overloadGhee has been a part of the winter eating tradition, but it should still be consumed in moderation. “In winter, we usually move less and keep ourselves warm,” says Gadre. If one consumes a lot of ghee at this time, it can result in an increase of calories and, consequently, weight.She suggests that one should restrict the use of ghee and concentrate on eating balanced meals rather than merely adding more fat to the diet because it is cold. Winter nutrition is not about giving up everything and going on an extreme diet. There are many ways to do this: by cutting down on sugar, refraining from processed foods, and being careful with portions. Eating fresh, nutritious meals made at home is a great way to keep the digestive system healthy, to have good energy, and to be in good shape during the cold season.(Disclaimer: This article is intended as a source of information only and should not be considered as medical or nutritional advice. If you are planning to make any changes in your diet or health regimen, please consult a healthcare provider or a dietitian.)