Warming foods

BY geeTA KHURAnA

Well into winter now, one of our main concerns in this season is putting on weight with less activity. For most of us, it is too cold to venture out for our regular exercise. This is the time when we just want to sit down on the couch cuddled up in our quilt and drink hot beverages while watching our favourite TV show or just reading.

Some people suffer from Seasonal Affective Disorder (SAD), which adds moodiness, causing one to stray from their health goals. Studies have suggested that there is an increase in aches and pains during winter, along with an increase in functional impairment associated with seasonal depression. An increase in appetite is also reported, with the start of the winter season.

Nature has its own way of keeping the body warm. Heat can be generated from within the body as well as from food that raises the body’s temperature to help it cope. The body needs to burn more calories to keep warm, and hence there is a need to eat more. However, certain foods have a more warming effect than others. In the winter we tend to increase our intake of hot, spicy and fried foods like puris, samosas, gulab jamuns, carrot halwa and garam garam jalebi But with reduced activity and an increase in the intake of high calorie foods, we pile on the kilos. We can hide this weight under bulky winter clothes but it becomes a major concern in summer.

But we can chase away our chills with foods that generate heat and keep our bodies warm, while not adding to our weight.

Soups

A bowl of hot soup in winter is what our body needs to take the chill out of our bones. Soups can be an excellent way to add veggies, lentils, beans and protein-loaded chicken, fish or meat to your diet without the addition of too many carbohydrates and fats in your diet. Having a low calorie bowl of soup before dinner can help you consume fewer calories in your meal which in turn can prevent weight gain. Try to make soups with different combinations and also by using different ingredients such as beans, green leafy vegetables, carrots, tomatoes, sweet potatoes, fish, chicken and meat. You can even have thick broths of soup as a meal if you add enough proteins, vegetables, and potatoes or sweet potatoes for carbohydrates. Avoid having very creamy soups or adding too much cornflour to thicken the soup. If you want to buy commercial soups, to control the amount of fat, sodium and calories in your soup, shop for low-sodium, lowfat brands or prepare your own soups at home using low-sodium vegetable broth. Not only are soups hot, tasty and nutritious, but they also provide water which we often forget to consume during winter. Hot liquid also helps break up congestion and liquefy mucus.

Herbs, spices and condiments

Winter is a great time to add condiments and herbs like ginger, garlic, cloves, cinnamon and turmeric to your meals. In addition to their warming effects, they contain phytonutrients and have anti-inflammatory properties that help fight infections and disease. Garlic also has allicin, an antioxidant that helps fight bacteria and strengthens our immune system.

Citrus fruits

Citrus fruit like lemons, grapefruit, oranges and mandarin are loaded with vitamin C and thus help us fight against common colds and flu. These foods strengthen our immune system and the vitamin C also helps combat free radicals and thus may also aid in preventing certain cancers.

Citrus foods are good sources of potassium and folate, the nutrients needed for a healthy heart.

Nuts and dried fruits

Nuts can be a friend or a foe in winter. In India with the Ram Lila come the rehriwalas with peanuts, gachak and revri. Nuts can be very healthy snacks for winter, if eaten in moderation.

They are a good source of energy, protein, iron, selenium, vitamin E and unsaturated fats. Most dried fruits such as dates, figs and prunes are high in fibre which helps with constipation that sets

Whole grains

The traditional Indian whole grain cereals besides wheat and rice include bajra, jowar, oats, barley and corn which have great warming properties. Millets can be used to make hot porridge. Whole pulses and legumes like beans, soybean and lentils can be used in soups and stews. Whole grains and wholegrain breads are a healthy way to add fibre to your diet and also to keep you full.

Seeds

Seeds such as sunflower seeds, flaxseeds, linseeds and sesame seeds are known for their warming effects and health properties. Our winters in northern India were filled with yummies such as alsi ke ladoo, til ki gachak and til ke ladoo Seeds have phyto-estrogens that are good anti-oxidants which help in preventing cancers. These seeds are also good sources of unsaturated fats, proteins, vitamin E and minerals. But it is healthier to add seeds in our cereals and

Lean meats, chicken and fish

These high protein foods are associated with increased heat production and higher thermogenesis. But stick to the grilled and steamed options, rather than the fried ones.

Tea

Teas such as ginger and tulsi tea have been used to treat cough, colds, body aches and pains. Tea has flavonoids which help to strengthen the immune system. But be careful to add low fat milk and not load it with sugar. Ginger tea with half a teaspoon of honey or jaggery is great for winter.

Fluids

Water is the most neglected during winters. Make sure you sip on enough soups, tea and juices to keep yourself well hydrated.

Enjoy your winter meals without the addition of extra calories or the fear of cholesterol going high.

Seeds such as sunflower seeds, flaxseeds, linseeds and sesame seeds are known for their warming effects and health properties.